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.

Calories: 330
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.

June 22, 2022

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