Air-fried Soft Shell Crawfish
1 lb (2-doz.) Louisiana Soft Shell Crawfish
½ c all-purpose flour
1 Tbsp Cajun Mais Palm seasoning blend
½ tsp ground mustard
½ tsp salt
½ tsp black pepper
1 large egg
2 Tbsp whole milk
1 ½ c breadcrumbs
Favorite condiment dipping sauce for serving
Preheat the air-fryer to 400 degrees.
Rinse soft shell crawfish and pat dry with a paper towel.
In a bowl, combine flour, seasonings, and salt & pepper.
In a separate bowl whisk the egg and milk.
In the third bowl, add breadcrumbs.
Dredge crawfish in flour mixture, then dip in egg wash, and coat with breadcrumbs.
Spray the air-fryer basket lightly with cooking spray.
Place crawfish in a single layer in the basket and adjust the temperature to 350 degrees. Cook for 4 minutes, then flip and cook for another 4 minutes on the other side.
Serve with favorite condiments for dipping.
5g Fat (1g Saturated fat, 45mg Cholesterol.) 1,210mg Sodium. 42g Carbohydrates (2g Fiber, 3g Total sugar.) 29g Protein.
Lower Fat: Substitute 2 egg whites (or ¼ c liquid egg whites) for the whole egg. 326 calories. 4g fat (1g saturated fat, 1mg cholesterol.) 1,222mg sodium. 42g carbohydrates (2g fiber, 3g sugar.) 29g protein.
Lower Carbohydrate: Use pork rind “bread crumbs” (or crush your own.) Substitute whey protein isolate powder for flour. 237 calories. 10g fat (3g saturated fat, 49mg cholesterol.) 1,020mg sodium. 1g carbohydrates (<1g fiber, <1g sugar.) 36g protein.
Lower Sodium: Use salt-free Cajun seasoning such as Cajun180 La Cajun Gold “No Salt.” Omit salt. Reduces sodium 540mg.
Dairy-free: Use nut milk. No significant change in macros.
Gluten-free: Use gluten-free flour and bread crumbs. 306 calories. 4g fat (1g saturated fat, 47mg cholesterol.) 1,080mg sodium. 42mg carbohydrates (1g fiber, 1g sugar.) 27g protein.