Air-fried Grouper


1 lb Louisiana grouper, cut into 8 fingers
½ c all-purpose flour
1 Tbsp Cajun seasoning blend
1 large egg
1 c cornmeal

Preheat the air-fryer to 400 degrees.
Rinse grouper and pat dry with a paper towel. Cut into 8 fingers.
In a bowl, combine flour, and Cajun seasoning.
In a separate bowl whisk the egg.
In the third bowl, add cornmeal.
Dredge grouper in flour mixture, then dip in egg wash, and coat with cornmeal.
Spray the air-fryer basket lightly with cooking spray.
Place grouper in a single layer. Cook for 10 minutes, then flip and cook for another 8 minutes on the other side or until golden brown.
Serve with air-fried eggplant, and black eyed peas as shown, or your favorite side dish.

210 calories. 3g fat (1g saturated fat, 90mg cholesterol.) 110mg sodium. 18g carbohydrates (1g fiber, 0g sugar.) 25g protein.

Lower Fat: Recipe is considered low-fat as is.
Lower Carbohydrate: Use pork rind “bread crumbs'' (or crush your own.) 170 calories. 4g fat (1g saturated fat, 90mg cholesterol.) 200mg sodium. 6g carbohydrates (0g fiber, 0g sugar.) 26g protein.
Lower Sodium: Use salt-free Cajun seasoning such as Cajun180 La Cajun Gold “No Salt.” Omit salt. Reduces sodium 85mg.
Dairy-free: Recipe is dairy-free as is.
Gluten-free: Use gluten-free flour. No significant change in macros.

August 11, 2022

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