Air Fryer Crumbed Hake
20 min200 °C
Crunchy, golden, kid-approved — no deep fryer needed.
Method
- 1
Season the hake. Dip in flour, then egg, then panko.
- 2
Spray lightly with oil.
- 3
Air fry at 200 °C for 10–12 minutes, turning halfway, until golden.
- 4
Serve with lemon and tartare.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 1 gSugar: 2 gSodium: 312 mg
Computed from USDA FoodData Central SR Legacy (April 2018) per-100g values applied to ingredient gram weights derived from stated recipe quantities (grams used directly) or from USDA SR Legacy food_portion.csv household measures (tbsp/tsp/clove/'medium' item references) where recipe used volume/count units — see 'calculation' lines for each ingredient's basis. LOWER-BOUND ONLY: 'salt and pepper'/unspecified salt, unspecified sauces/dressings, and garnish-only items were excluded per instructions (no gram quantity given), so actual sodium (and to a lesser extent kcal/fat/carbs from such omissions) is almost certainly higher than shown. Unspecified/omitted ingredients: oil spray, lemon, tartare sauce: quantity unspecified (null) — EXCLUDED from macro totals (no gram amount given; 'salt' terms excluded per instructions as added salt is unspecified, not assumed)
Calculation sources
- hake fillet: 180.0 g -> USDA SR Legacy fdc 173713 (Fish, whiting, mixed species, raw) - ANALOGUE for hake (whiting, same order Gadiformes; no hake entry in SR Legacy); raw weight basis
- flour: 7.8 g -> USDA SR Legacy fdc 168894 (Wheat flour, white, all-purpose, enriched, bleached); 1 tbsp = 1/16 of USDA cup portion (125 g) = 7.8 g
- egg, beaten: 25.0 g -> USDA SR Legacy fdc 171287 (Egg, whole, raw, fresh); 1 large egg reference weight = 50 g x q=0.5
- panko crumbs: 30.0 g -> USDA SR Legacy fdc 174924 (Bread, white, commercially prepared / soft bread crumbs) - ANALOGUE for panko (no panko-specific SR Legacy entry)