PSMF Air Fryer Fish Bites

These Air Fryer Fish Bites are not only a protein-sparing modified fasting (PSMF) recipe, but they are also Whole30-approved, Paleo and Keto-friendly!  Crispy on the outside, these PSMF fish bites come together in minutes and require only a handful of ingredients.  Easy, delicious, simple and healthy, this high protein air fryer recipe is perfect for a quick weeknight dinner.

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PSMF Fish Bites

One of my New Year's resolutions is to try and incorporate a protein-modified fasting lifestyle (you can read more about PSMF here on my blog) which includes eating more fish.

I don't think you will find a single health professional who will tell you that you should add more fish to your diet.

However, with that being said, the type of fish as well as where your fish comes from is just as vitally important as it is adding more fish to your diet.

Sustainability, as well as low mercury levels, are really important when picking which fish to eat.

What are the best species of fish to consume?

Below is a list of very safe fish to consume regularly.

• Alaskan salmon
• Cod
• Herring
• Mahi-Mahi
• Mackerel
• Perch
• Rainbow trout

Which fish species should you avoid?

The Environmental Protection Agency (EPA) has issued guidelines with regard to the consumption of the following fish species due to their high levels of mercury:

• shark
• swordfish
• king mackerel
• tilefish

Air Fryer Fish Bites Ingredients

• Fish - I used cod but you can use any type of white flaky fish, such as haddock or Corvina
• Eggs - This one of the few recipes where your eggs can be added directly from the fridge.
• Mayo/Yogurt - If you want this recipe to be higher in fat, use homemade mayo. However, for making PSMF fish bites, use Greek Yogurt or even sour cream which has less fat than mayo. You can also use chip dip, such as Dean's Ranch or French Onion which is also lower in fat than mayo and only has trace amount of carbs per serving.
• Egg White Protein Powder - You will need anywhere from 2-4 tbsp. This will help to keep the air fryer fish bites together. My favourite brand is Naked Egg White Protein Powder.
• Collagen Powder - Collagen powder helps to keep these fish bites nice and moist without adding any fat. My favourite brand is Naked Collagen Powder.
• Coconut Flour - You may (or may not!) need to add coconut flour depending on how much water your fish contains.
• Relish - Adding relish helps to keep these fish bites from tasting too "fishy"
• Spices - Garlic, paprika, onion powder (or 1 tablespoon raw chopped onion), salt and pepper help to round out the flavours.

Instructions for Keto Air Fryer Fish Bites

This high protein air fryer recipe comes together in only a couple of steps.

Step 1 - Combine and Chill

• place the fish in a food processor and turn it on for 1-2 minutes
• add in remaining ingredients and process another 1-2 minutes
• place the fish mixture in the fridge to make it easier to handle

Step 2 - Form the fish bites

• Using a cookie scoop, divide the mixture into 1.5 inch bites (you should end up with 16 bites) and roll the mixture between your hands to form a nice and neat bite. (TIP - spray your hands with cooking spray to help keep the fish from sticking to your hands)

Step 3 - Air Fry

• Preheat the air fryer at 400 degrees F. for 5 minutes.
• Spray the air fryer basket and add ½ of the fish bites to the air fryer
• Air fry for 6 minutes, spraying with additional cooking spray at the 3 minute mark.
• Repeat with remaining fish bites.

Tips and Substitutions for PSMF Fish Bites

• Coconut Flour - use almond flour, oat flour, or shelf-stable grated Parmesan cheese.  If you do decide to use an alternative binder, you may need to increase the amount as coconut flour is very absorbent.
• Add hot pepper flakes or some hot sauce for a little extra kick
• If you don't have an air fryer, you could always bake these under the broiler for about 5 minutes or until fully cooked
• If you to fry these in oil instead of in the air fryer, simply heat a large saucepan with about ½ inch of oil.  Add the fish bites and fry for about 5 minutes, turning the bites frequently to cook evenly.
• Serve these tasty little bites with some tartar sauce or some Avocado Oil Mayonnaise mixed with some hot sauce. 

More PSMF Recipes

Looking for other protein-sparing modified recipes like this? Try these:

More Keto Air Fryer Recipes

Here are some additional air fryer recipes you may enjoy:

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