Fish sticks are easy and yummy, but they can contain carbohydrates if breaded and fried in seed oils, which makes them not Keto- or Carnivore-friendly. However, by cooking fish sticks in air fryer and making homemade dips, you can make crispy and healthy meals that are also allowed on Keto or Carnivore. So, let’s learn how to cook fish in air fryer with easy and quick recipes + storage tips.
Fish sticks or fish fingers are small strips of white fish, such as cod, pollock, or haddock, that are coated in breadcrumbs and then fried or baked.
They were first created as a quick, budget-friendly meal and have since been found in many households’ freezers.
Their mild flavor and crispy outside make them especially popular with kids, but they can also be a part of healthier, adult-friendly meals.
Fish sticks are traditionally covered with wheat flour and fried in vegetable oil, but this is not Keto- or Carnivore-friendly. However, we can make fish sticks in air fryer, which is high-protein and low-carb enough for those on a Keto or Carnivore Diet.
Learn More: 30 High Protein Low Carb Lunch Ideas for Keto and Carnivore
Fish sticks are usually fried in oil, which makes them greasy and high in unhealthy fats. Baking is healthier, but it can make the sticks soggy or uneven.
The air fryer delivers crispy fish sticks with minimal oil, which is perfect for those who are trying to lose weight by controlling their calorie intake.
If you are on a Keto Diet, air frying means you can use low-carb coatings like almond flour or pork rinds without worrying about sogginess. If you are on a Carnivore Diet, you can air fryer un-breaded fish strips so they are crispy and satisfying without any carbohydrates.
In addition to diet benefits, air fryers are time-savers. They preheat quickly, cook faster than ovens, and require less cleanup. You can also use them to make side dishes like zucchini fries or air-fried cheese to go with your fish sticks on Keto.
Learn More: Easy Low Carb Dinner Ideas with Recipes for Keto & Carnivore
Cooking fish sticks in the air fryer is simple, but cooking time can vary depending on whether you are using frozen store-bought, homemade breaded, or low-carb fish.
The table below shows the average cooking time you need to cook fish sticks in air fryer:
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One downside of store-bought fish sticks is their high-carb breading. But, with a touch of creativity, you can make them Keto- and Carnivore-friendly.
For Keto, change breadcrumbs with almond flour, coconut flour, crushed pork rinds, or grated parmesan. These alternatives add crispiness without the carbohydrates.
For Carnivore, the simplest version is un-breaded fish strips seasoned with salt. But if you want a little carb-free crunch, dip the fish in beaten egg and cover lightly with parmesan or pork rinds.
The table below shows the macronutrients in different variations of fish sticks per 4-5 sticks. By the way, if you are not sure about the right balance of macros, use this free Carnivore Macro Calculator, which gives the right ratio of fat, protein, and carbs based on your age, gender, and activity level.
Learn More: Zero Carb Foods to Have on Keto and Carnivore Diets
No fish stick meal is complete without a good dip. But standard tartar sauce or ketchup contains added sugar, making them unsuitable for Keto or Carnivore.
However, you can easily make your dip at home using the following recipes.
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Macros per 2 tbsp:
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Macros per 2 tbsp:
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Macros per 2 tbsp:
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Ingredients:
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Macros per 2 tbsp:
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If you are on a Keto Diet, you can serve your air-fried fish sticks with:
If you are on a Carnivore Diet, you can serve your air-fried fish sticks with:
Sometimes, homemade fish sticks don’t come out as planned. Let’s troubleshoot and learn important tips and hacks:
Learn More: 20 Best Carnivore Lunch Ideas Based on Your Goals + Recipes
Store cooked fish sticks in an airtight container in the fridge for up to 3 days. If you want to keep them longer, freeze them on a baking sheet before transferring to a freezer bag to prevent sticking.
When reheating, avoid the microwave, which makes them soggy. Instead, reheat in the air fryer at 370°F (190°C) for 3-4 minutes to get crispy again. If reheating frozen sticks, extend the time by 2-3 minutes, so they are crunchy and not dry.
Cooking fish sticks in an air fryer is easy and delivers crispy, delicious meals, and with a few tweaks, they can be made Keto- or Carnivore-friendly.
Air fryers make fish sticks not only easier and faster to cook but also adaptable to different diets, from low-carb Keto to zero-carb Carnivore.
Here are answers to the most frequently asked questions about cooking fish sticks in ary fryer.
Frozen fish sticks usually take 8-10 minutes at 400°F. Homemade or Keto/ Carnivore versions may take 1-2 minutes longer.
Yes, by flipping halfway through, you ensure both sides get evenly crispy.
Yes, especially if they are breaded. But spraying some avocado or olive oil makes them crispier.
Animal fats like tallow are the best since they are heat-stable and diet-friendly.
Yes, just cut fresh fish into strips, coat (or leave plain), and air fry at 390°F for 8-10 minutes.
About 8-10 fish sticks fit without overcrowding. Larger air fryers can handle 12-15 pieces at once.
