YOUR HEALTH
IS AN AIR FRYER THE RIGHT PURCHASE THIS HOLIDAY SEASON ?
By Corinna Dorais , MS , RDN , LDN Guest Columnist
The holiday shopping season is upon us , and there are so many new kitchen appliances out there , which can be overwhelming . Some of you may have seen air fryers on sale already and maybe considering one . Who doesn ’ t like perfectly roasted Brussel sprouts , potato wedges , or carrots ? Plus , you can forget a hot bubbling vat of grease along with improving your diet . Both of these alone sound like a win to me !
What is an air fryer , and how does it work ?
An air fryer might be the right gift for you or a loved one . But let ’ s talk about how it works first . In the top section of the air fryer are a heating mechanism and fan . Like a mini convection oven , this fan and heating mechanism circulate the hot air down and around the food . This rapid circulation of heat makes food crisp , much like deep frying without all the oily mess .
What are some of the positives about an air fryer ?
1 . Air fryers are affordable . The average cost of an 8-quart air fryer
Dorais is around $ 100 . Plus , you don ’ t have to heat up your kitchen using the stove .
2 . An air fryer is universal . You can cook chicken , vegetables , pumpkin seeds , baked goods , homemade chips , hard-boiled eggs ( I ’ m serious ), French fries , and egg rolls in it .
3 . Cooks foods faster especially roasted vegetables . For example , roasted Brussel sprouts in the oven at 400 degrees take about 25 mins , but at 400 degrees in an air fryer , it takes 16 min . That ’ s almost 10 min of cooking time you save .
4 . Using an air fry can cut calories by 70-80 % alone due to reduced fat intake . For example , you can fill a spray bottle with olive oil then lightly mist each side of a freshly breaded piece of catfish before putting it in the fryer . By doing this , you used only a fraction of the oil , and the fish doesn ’ t absorb as much oil as if you would have fried it in a pan .
Whether your receive an air fryer as a gift or gift yourself one this holiday season , here ’ s an easy and delicious dish to try :
AIR FRYER CATFISH 1 pound catfish filets 3 / 4 cup milk 4 drops hot sauce 1 / 2 cup cornmeal , yellow 2 tablespoons flour 3 / 4 teaspoon salt 1 / 2 teaspoon pepper
Preheat air fryer at 370 degrees for 4 minutes ( Refer to owners manual of your air fryer for specific details regarding cooking fish ).
Combine fish , milk and hot sauce in a medium bowl and allow to soak at least 30 minutes . Remove fish from marinade and place in colander to drain ; discard remaining marinade .
Combine remaining ingredients in large plastic storage bag . One at a time , shake filets in bag to coat fish completely .
Place filets in air fryer ( avoid crowding ) and mist with oil . Cook at 370 degrees for 10 minutes . Flip fish and mist with oil . Continue cooking another 10 minutes . Fish should be golden brown and fully cooked .
Notes :
• Try to soak the filets in milk at least 30 minutes if possible .
• Use a plastic bag to bread the fish for easy cleanup .
• Spray the top of fish with oil to help form a crispy crust .
Nutrition : Calories : 226 cal ; Carbohydrates : 20 g ; Protein , 22g ; Fat : 6g ; Saturated Fat , 2g ; Cholesterol : 70 mg ; Sodium , 532 mg ; Potassium : 530 mg ; Fiber : 2 g ; Sugar : 3g ; Vitamin A : 131IU ; Vitamin C : 2 mg ; Calcium : 68 mg ; Iron , 1 mg
• Corinna Dorais , MS , RDN , LDN is a clinical dietitian with Anderson Hospital .
Is an air fryer healthier ?
The answer is yes , depending on what you are cooking . It ’ s a fast , easy and convenient way to roast vegetables and a healthier alternative to frying foods . However , highly processed foods like pizza rolls and mozzarella sticks will never be considered healthy despite how they are cooked .
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