The Instant Pot Duo Crisp Air Fryer Cookbook

SRIRACHA CHICKEN WINGS

S E RV I N G S : 4  |  P R E P T I M E : 20 min.  |  C O O K T I M E : 1
h.

:CARBS 20 g  |  FAT: 24 g  |  :PROTEIN 24 g  | 
:C A L O R I E S 380

INGREDIENTS

2 lb. split wings
½ tsp each salt and pepper
2 Tbsp canola oil
¼ cup honey
2 Tbsp sriracha hot sauce
4 tsp minced fresh ginger

1 garlic clove, minced
2 green onions, thinly sliced
2 Tbsp brown sugar
2 Tbsp canola oil

DIRECTIONS

1. Season the chicken wings with salt and pepper.
2. Check if the inner pot of the Instant Pot Duo Crisp + Air Fryer is

dry, put the air-fryer basket in the pot. Then, in three batches,
transfer the wings to the basket. Be careful not to over-fill. Drizzle
with oil.
3. Set to 20 minutes at 400°F, using the Air Fryer Lid. Turn your
basket after 10 minutes of cooking.
4. Meanwhile, mix the honey, hot sauce, ginger, and garlic in a large
bowl. Add a batch of cooked wings and toss well to coat.
5. Put the coated wings into the air-fryer basket and set to 5 minutes at
400°F using the Air Fryer Lid. Cook until the sauce is sticky, and
the wings are glazed. Repeat the whole process for the other two
batches.
6. Garnish with green onions before serving.

CRISPY BREADED CHICKEN
BREAST

S E RV I N G S : 4  |  P R E P T I M E : 5 min.  |  C O O K T I M E : 15
min.

:CARBS 6 g  |  FAT: 3 g  |  :PROTEIN 29 g  | 
:C A L O R I E S 167

INGREDIENTS

1 lb. chicken breast
2 tsp olive oil
Salt, to taste
½ cup panko
2 tsp seasoning salt

2 tsp paprika
2 tsp ground mustard powder
2 tsp garlic powder
2 tsp Onion powder

DIRECTIONS

1. Preheat air fryer to 400°F.
2. Put the chicken breast between two layers of parchment paper.

Gentle press the chicken with a rolling pin so it's an even width
throughout. Dry off with a paper towel.
3. Rub the chicken in oil on all sides, coating it evenly. Season with
salt.
4. Mix the rest of the ingredients in a small bowl. Pour onto a large
rimmed plate.
5. Coat each chicken breast with panko mixture, and transfer onto the
mesh basket of an air fryer, leaving room between each.
6. Spray the tops with cooking spray and cook for 8 minutes. Then flip
and cook for 6-8 more minutes until crispy and golden.
7. A meat thermometer should read 165° while inserted into the
chicken.
8. Serve hot with your favorite dipping sauce.

ASIAN-GLAZED CHICKEN THIGHS

S E RV I N G S : 4  |  P R E P T I M E : 2 h. 5 min.  |  C O O K T I M E :
30 min.

:CARBS 5 g  |  FAT: 9 g  |  PROTEIN: 45 g  | 
:C A L O R I E S 297

INGREDIENTS

32 oz 8 boneless, skinless chicken thighs, fat trimmed
¼ cup low sodium soy sauce
2 ½ Tbsp balsamic vinegar
1 Tbsp honey
3 cloves garlic, crushed
1 tsp Sriracha hot sauce

1 tsp fresh grated ginger
1 scallion, green only sliced for garnish
1 Tbsp toasted sesame seeds

DIRECTIONS

1. Mix the soy sauce, balsamic, garlic, honey, Sriracha, and ginger in a
small bowl.

2. Pour half of the marinade into a large bowl with the chicken, and
marinate it for 2 hours in the fridge. Reserve the rest of the sauce
for later use.

3. Preheat the air fryer to 400°F.
4. Transfer the chicken from the marinade to the air fryer basket.
5. Cook for 14 minutes in batches, turning halfway until cooked

through in the center.
6. Pour the rest of the sauce into a small saucepan and cook for 2-3

minutes over a medium-low heat until it reduces and thickens.
7. Drizzle the sauce over the chicken and top with the scallions and

sesame seeds.

MOJO ROAST CHICKEN

S E RV I N G S : 4  |  P R E P T I M E : 4 h.  |  C O O K T I M E : 45
min.

:CARBS 11 g  |  FAT: 38 g  |  :PROTEIN 45 g  | 
:C A L O R I E S 560

INGREDIENTS

1 whole chicken about 3 lbs.
1 small onion, quartered
2 tsp ground cumin
2 tsp coarse salt
2 tsp dried oregano
1 tsp chili powder
1 tsp brown sugar
1 tsp pepper

¼ cup orange juice
¼ cup each lime and lemon juice
¼ cup olive oil, divided
½ chili pepper seeded and diced
1 Tbsp Dijon mustard
4 cloves garlic, minced
2 cup sodium-reduced chicken broth

DIRECTIONS

1. Mix the cumin, oregano, salt, brown sugar, chili powder, and pepper
in a bowl. Rub all over and inside the chicken with the prepared
spice mixture. Put the chicken in a large plastic bag with the onion.

2. Mix the orange, lime, and lemon juice, Serrano, garlic, 3 Tbsp oil,
and mustard. Pour into the bag with chicken. Seal the bag and put in
the fridge for 4 hours.

3. Remove the chicken from the marinade and place it in the inner pot
of the Air Fryer breast side down. Pour in the broth.

4. Lock the lid and seal. Set to 20 minutes on High Pressure. Do a
quick pressure release.  

5. Remove the chicken from the pot and drain all of the liquid. Pat the
bird dry with a paper towel.

6. Place the air fryer basket in the pot. Drizzle the rest of the oil over
the chicken and place the chicken in the basket breast side up.

7. Set to 25-30 minutes on Roast, using the Air fryer Lid. The inner
temperature of the chicken should be around 165°. Let it stand for
10 minutes.

8. Slice the chicken and serve.

MAPLE MISO WINGS

S E RV I N G S : 4  |  P R E P T I M E : 10 min.  |  C O O K T I M E : 1
h.

:CARBS 24 g  |  FAT: 23 g  |  :PROTEIN 23 g  | 
:C A L O R I E S 390

INGREDIENTS

2 lb. split chicken wings
½ tsp salt
½ tsp pepper
¼ cup all-purpose flour
2 Tbsp canola oil, divided
¼ cup maple syrup

2 Tbsp white miso paste
2 Tbsp sriracha hot sauce
2 cloves garlic, minced

DIRECTIONS

1. Season the chicken wings with salt and pepper. Toss with flour to
coat.

2. Check if the inner pot of Instant Pot Duo Crisp + Air Fryer is dry,
then put your air-fryer basket in the pot. Divide the wings into three
batches and place one in the basket. Drizzle it with ⅓ of the canola
oil.

3. Set to 20 minutes at 400°F on Air Fry, using the Air Fryer Lid. Turn
the basket after 10 minutes. The wings should become crispy,
golden-brown, and cooked through.

4. Mix the miso, maple syrup, hot sauce, and garlic in a large bowl.
5. Transfer the cooked wings into the miso bowl and toss well to coat

before serving.
6. Repeat the third, fourth, and fifth steps for the other two batches of

wings.

TURKEY MEATLOAF WITH GREEN
BEANS

S E RV I N G S : 6  |  P R E P T I M E : 5 min.  |  C O O K T I M E : 45
min.

:CARBS 32 g  |  FAT: 8 g  |  :PROTEIN 14 g  | 
:C A L O R I E S 240

INGREDIENTS

2 Tbsp butter
1 onion, minced
3 garlic cloves, minced
1 lb. ground turkey
1 cup plain breadcrumbs
1 egg
2 tsp Worcestershire sauce

kosher salt and pepper, to taste
3 Tbsp BBQ sauce
¾ lb. green beans, trimmed
1 Tbsp olive oil
1 tsp garlic powder

DIRECTIONS

1. Melt the butter in the inner pot on Sauté.
2. Add the onions and sauté for 3-4 minutes until soft. Add the garlic

and cook for 1 minute. Press Cancel and remove the veggies to a
bowl. Clean the pot.
3. Mix the breadcrumbs, turkey, egg, ¾ tsp salt, Worcestershire, and ½
tsp pepper with the onion mixture. Press it into a foil-lined 8 x 4-
inches loaf pan.
4. Pull the foil and meatloaf out of the pan and put it on a steam rack.
Pour 1 cup of water into the inner pot. Set the steam rack above the
water. Lock the IP lid. Set to 20 minutes on Pressure Cook.
5. Drizzle the green beans with olive oil, season with garlic powder, ¾
tsp salt, and ¼ tsp pepper in a large bowl. Set aside.
6. Do a natural release. Remove the meatloaf and drain the pot.
7. Cover the meatloaf top with BBQ sauce and put it into the air fryer
basket. Set the Broil Tray inside the pot and add the loaf when the
internal temperature is at least 160°.
8. Slice the meatloaf and serve hot with green beans.

BEEF, PORK & LAMB

CRISP SAUSAGE AND ONION

S E RV I N G S : 6  |  P R E P T I M E : 5 min.  |  C O O K T I M E : 35
min.

:CARBS 6 g  |  FAT: 69 g  |  :PROTEIN 28 g  | 
:C A L O R I E S 754

INGREDIENTS

20 oz smoked sausages, sliced
1 bell pepper, sliced
2 onions, diced
2 Tbsp olive oil

¼ cup chopped parsley
Salt and pepper to taste

DIRECTIONS

1. Sauté the pepper and onion for 3-4 minutes in the inner pot, season
with salt and pepper.

2. Transfer the prepared veggies to the air fry basket and add the
sausages.

3. Set to 25-30 minutes at 400°F on Air fry, stirring every 5 minutes,
until browned.

4. Sprinkle with chopped parsley and serve hot.

PORK RIBS

S E RV I N G S : 4  |  P R E P T I M E : 10 min.  |  C O O K T I M E : 1
h

:CARBS 35 g  |  FAT: 6 g  |  :PROTEIN 5 g  | 
:C A L O R I E S 216

INGREDIENTS

1 rack of pork ribs
¼ cup brown sugar
2 tsp each kosher salt, black pepper, smoked paprika, garlic powder,
onion powder, ground mustard
1 ½ cups liquid of choice (apple juice, broth, beer, or water)
1 cup Barbecue Sauce

DIRECTIONS

1. Mix the brown sugar, salt, black pepper, paprika, garlic powder,
onion powder, and ground mustard to make a spice rub for the ribs.

2. Remove the membrane from the ribs
3. Cut the rack in half and rub with the spice mix on all sides.
4. Place the rib halves in the air fry basket meaty side in, and put in

the Duo Crisp.
5. Set to 25-30 minutes on High Pressure and then do a natural

release.
6. Remove the ribs and coat them with BBQ sauce.
7. Put the ribs back into the basket and air fry for 15-20 minutes at

400°F.
8. Serve with more BBQ sauce.

GARLIC ROSEMARY LAMB CHOPS

S E RV I N G S : 2  |  P R E P T I M E : 5 min.  |  C O O K T I M E : 15
min.

:CARBS 2 g  |  FAT: 28 g  |  :PROTEIN 83 g  | 
:C A L O R I E S 616

INGREDIENTS

4 lamb chops
2 tsp olive oil
Fresh rosemary, to taste
Fresh garlic, to taste
2 tsp garlic puree
Salt and pepper, to taste

DIRECTIONS

1. Put the chops onto the air fryer grill pan.
2. Season the top of the lamb chops with salt and pepper and brush

with olive oil. Add the garlic puree on the top of each chop.
3. Cover the gaps of the air fryer grill pan with sprigs of fresh

rosemary and garlic cloves.
4. Put the grill pan in the fridge for an hour to marinate.
5. Then, put the grill pan into the air fryer and cook for 6 minutes at

360°F. After 6 minutes, flip the lamb chops over.
6. Repeat step 2 on the opposite side of the chop but exclude the olive

oil. Cook for 6 minutes more on the other side.
7. Leave it to rest for 2 minutes, remove the garlic and rosemary and

serve.

CHEESY CRISPY PORK CHOPS

S E RV I N G S : 4  |  P R E P T I M E : 10 min.  |  C O O K T I M E : 15
min.

:CARBS 5 g  |  FAT: 31 g  |  :PROTEIN 49 g  | 
:C A L O R I E S 502

INGREDIENTS

4 pork chops (¾-thick)
1 egg
½ cup coarsely ground almonds
½ cup grated Parmesan cheese

DIRECTIONS

1. Preheat the air fryer to 360°F.
2. Beat the egg in a bowl. Combine the almonds and cheese in a

separate bowl.
3. Dip the chops in egg, and then coat in the cheese mixture on all

sides.
4. Put the pork in the air fryer for 14 minutes, turning halfway

through.   
5. Check the doneness of pork chops with a meat thermometer -

internal temperature should be 145°.
6. Remove from the air fryer and let the chops rest for 10-15 minutes

on a plate before serving.

SOUTH CAROLINA RIBS

SERVINGS: 4  |  PREP TIME: 4 h. 25 min.  |  COOK
TIME: 1 h. 30 min.

:CARBS 51 g  |  FAT: 29 g  |  :PROTEIN 34 g  | 
:C A L O R I E S 600

INGREDIENTS

12 fl oz lager beer

For the spice rub:

1 Tbsp each mustard powder, chili powder, brown sugar, smoked
paprika, salt, pepper
2 tsp garlic powder
2 tsp onion powder
¼ tsp cayenne pepper
2 lb. baby back pork side ribs cut into 4 pieces

For the sauce:

1 Tbsp butter
1 onion, diced
3 garlic cloves, minced
1 cup yellow mustard
½ cup brown sugar
½ cup cider vinegar
¼ cup honey
¼ cup grainy mustard
1 Tbsp Worcestershire sauce
1 tsp pepper

DIRECTIONS

1. Mix the chili powder, garlic powder, onion powder, mustard,
smoked paprika, brown sugar, salt, pepper, and cayenne in a bowl.

2. If needed, peel off and discard the membrane from the back of the
ribs. Rub the ribs with the spice mix all over and place on a baking
tray. Cover, using plastic wrap and put in the fridge for 4 hours.

3.  Set the Instant Pot Duo Crisp + Air Fryer to Sauté on High. Melt
the butter in the inner pot, add the onion and garlic. Cook for 5-7
minutes.

4. Stir in the sauce ingredients and bring it to a boil. Press Cancel and
set to Sauté on Low. Cook for 8-10 minutes, stirring often. Let cool
completely and put the sauce in a jar. Do not clean the pot.

5. Add the ribs and beer to the pot. Lock the lid and set to 15 minutes
on High Pressure. Do a quick pressure release and remove the lid.

6. Remove the ribs from the pot and drain the liquid. Pat them dry
with a paper towel. Brush the ribs with some of the cooked sauce on
all sides.

7. Check if the inner pot is dry and put the air fryer basket in the pot.
8. Add the ribs to the basket standing upright (in 2 batches). Set to 20

minutes at 400°F on Broil, using the Air fryer Lid until the ribs are
heated through and the sauce caramelizes.
9. Serve with barbecue sauce for dipping.

GOCHUJANG BACK RIBS

S E RV I N G S : 4  |  P R E P T I M E : 20 min.  |  C O O K T I M E : 55
min.

:CARBS 89 g  |  FAT: 26 g  |  :PROTEIN 33 g  | 
:C A L O R I E S 700

INGREDIENTS
For the ribs:

2 back pork side ribs about 2 lbs., each cut into 4 pieces
½ cup soy sauce
6 green onions, sliced
⅓ cup rice wine vinegar
⅓ cup packed brown sugar
¼ cup honey
2 Tbsp sesame oil
2 Tbsp fresh ginger root, minced

2 Tbsp gochujang paste
4 cloves garlic, minced
1 tsp pepper

For the sauce:

½ cup gochujang paste
½ cup ketchup
½ cup honey
½ cup brown sugar
2 Tbsp soy sauce

DIRECTIONS

1. Peel the white membrane from the ribs, if needed, and discard.
2. Combine 1 ½ cups of water, the onions, vinegar, soy sauce, brown

sugar, honey, sesame oil, ginger, gochujang, garlic, and pepper in
the inner pot of Instant Pot Duo Crisp + Air Fryer; add the ribs.
3. Lock the lid and lock the seal. Set to 25 minutes on High Pressure.
Do a quick pressure release.
4. Remove the ribs from the pot and drain the cooking liquid. Pat the
ribs dry with a paper towel.
5. Mix the ketchup, gochujang, brown sugar, honey, and soy sauce in a
small bowl. Brush the ribs with sauce all over.
6. Check if the inner pot is dry, then put the air fryer basket in the pot.
7. In two batches, arrange ribs in the basket standing upright.
8. Set to 15-18 minutes on Broil, using the Air Fryer Lid. It's ready
when the ribs are heated through and the sauce starts to caramelize.
9. Serve the ribs hot. Sprinkle with sesame seeds if desired.

SUNDAY ROAST

S E RV I N G S : 4-6  |  P R E P T I M E : 10 min.  |  C O O K T I M E :
20 min.

:CARBS 3 g  |  FAT: 16 g  |  :PROTEIN 26 g  | 
:C A L O R I E S 257

INGREDIENTS

1 Tbsp fresh rosemary leaves
1 ½ tsp kosher salt
1 tsp black or pink peppercorns
1 eye of round roast 2-3 lb., dried with paper towels
½ - 1 Tbsp olive oil
1-2 Tbsp unsalted butter

DIRECTIONS

1. Add the rosemary, 1 ½ tsp salt, and peppercorns to a mortar and
grind until you get a chunky mixture. Rub the meat all over with ½
or 1 Tbsp of oil and sprinkle with the rosemary seasoning on all
sides.

2. Grease the air fryer basket with oil spray. Put the roast in the center
of the basket. Place the basket in the pot and close the air fryer lid.

3. Set to 16-18 minutes at 325°F on Air Fry. Turn the meat when
prompted.

4. When the meat is done, check the inner temperature in the center of
the meat. It should be 135° for medium-rare and 140°-145° for
medium. Add more cooking time in 2-minute intervals if the meat
isn't cooked to your desired doneness.

5. Transfer the roast to a cutting board with tongs. Top with 1-2 Tbsp
of butter and let it melt. Cover with foil, and leave for 15-20
minutes.

6. Cut into thin slices and serve with your preferred sauce.

FISH & SEAFOOD

CRISPY COD

S E RV I N G S : 2  |  P R E P T I M E : 5 min.  |  C O O K T I M E : 15
min.

:CARBS 5 g  |  FAT: 25 g  |  :PROTEIN 41 g  | 
:C A L O R I E S 405

INGREDIENTS

1 lb. cod fillet
1 lemon
¼ cup butter
1 tsp salt

1 tsp seasoning of choice

DIRECTIONS

1. Season the fillets with salt and your favorite seasoning.
2. Grease the air fryer basket with oil. Add the fillets to the basket.
3. Top each fillet with butter and lemon slices.
4. Cook for 10-13 minutes at 400°F, depending on fish thickness. It's

cooked when the internal temperature is 145°.
5. Serve hot with the garnish of your choice.

SALMON AND BRUSSEL SPROUTS

S E RV I N G S : 4  |  P R E P T I M E : 5 min.  |  C O O K T I M E : 10
min.

:CARBS 7 g  |  FAT: 17 g  |  :PROTEIN 11 g  | 
:C A L O R I E S 250

INGREDIENTS

4 cloves garlic, minced and divided
1 tsp chopped thyme leaves
1 lemon juice
2 Tbsp olive oil, divided
2 tsp kosher salt, divided
1 tsp freshly ground black pepper, divided
4 (7 to 8-ounce) salmon fillets

cooking spray
1 lb. Brussels sprouts, trimmed and halved
1 Tbsp balsamic vinegar
1 Tbsp honey

DIRECTIONS

1. Mix 1 tsp thyme leaves, lemon juice, 1 Tbsp olive oil, 1 tsp salt, ½
tsp black pepper, and ½ garlic in a small bowl. Brush all sides of the
salmon with the prepared mixture.

2. Preheat the Air Fryer to 400°F and set for 10 minutes. Grease the
air fryer racks with cooking spray. Arrange the fillets on the bottom
rack skin-side down, leaving free space between the fillets.

3. Mix 1 Tbsp olive oil, ½ garlic, 1 tsp kosher salt, and ½ tsp black
pepper in a large bowl. Add the sprouts to the bowl, and toss to
combine. Arrange them on the top rack above the salmon.

4. Cook for 6-8 minutes on Air Fry until the desired doneness of the
salmon is reached. Remove the tray with salmon.

5. Continue cooking the brussel sprouts for 1-3 minutes more.
6. Mix 1 Tbsp vinegar and 1 Tbsp honey in a small bowl.
7. Drizzle the sprouts with the honey mixture and serve with the hot

salmon
 

CRUSTED TILAPIA

S E RV I N G S : 4  |  P R E P T I M E : 5 min.  |  C O O K T I M E : 10-
15 min.

:CARBS 13 g  |  FAT: 4 g  |  :PROTEIN 26 g  | 
:C A L O R I E S 195

INGREDIENTS

2 fresh tilapia fillets, rinsed and dried
1 cup Italian breadcrumbs
1 Tbsp Old Bay seasoning
1 egg
Olive oil spray

DIRECTIONS

1. Preheat the air fryer for 5 minutes at 400°F.
2. Whisk the egg in a shallow bowl, and mix the breadcrumbs with the

seasoning on a plate.
3. Dip each fillet into the egg, then press both sides into the bread

crumbs.
4. Add the fish to the air fryer basket and cook for 2-3 minutes on both

sides until lightly browned. Check frequently if it's overcooked.
5. Serve hot with your preferred salad or garnish.

FROZEN FISH FILLETS

S E RV I N G S : 2  |  P R E P T I M E : 5 min.  |  C O O K T I M E : 15
min.

:CARBS 9 g  |  FAT: 1 g  |  :PROTEIN 15 g  | 
:C A L O R I E S 110

INGREDIENTS

4 frozen fish fillets
½ cup breadcrumbs
1 egg, beaten

DIRECTIONS

1. Dip each fillet in the egg and drip off the excess. Then coat each
side of the fillet in breadcrumbs and shake off the excess.

2. Place the frozen fillets in the air fryer basket. Do not overlap them. 
No oil spray is needed.

3. Set to 12 minutes at 380°F on Air Fry. Flip over and cook at for 2-4
more minutes until cooked through and the coating is crispy.

CRISPY FISH FILLET
SANDWICHES

S E RV I N G S : 2  |  P R E P T I M E : 10 min.  |  C O O K T I M E : 20
min.

:CARBS 53 g  |  FAT: 29 g  |  :PROTEIN 23 g  | 
:C A L O R I E S 561

INGREDIENTS

2 Tbsp all-purpose flour
½ tsp garlic powder
¼ tsp pepper
¼ tsp salt
1 egg
1 Tbsp fresh lemon juice

½ Tbsp mayo
10 oz cod fillets, sliced in half
½ cup panko bread crumbs
Cooking oil
2 buns
¼ cup sliced onion
2 tomato sliced
¼ cup lettuce salad
Tartar sauce, to taste

DIRECTIONS

1. Mix the flour, garlic powder, salt, and pepper in a large bowl.
2. Add the egg, mayo, and lemon juice to a different bowl. Beat the

egg and mix the ingredients to combine.
3. Add the breadcrumbs to another bowl.
4. Spray the air fryer basket with cooking oil.
5. Dredge each fillet in flour, then the egg mixture, and then the

breadcrumbs. Place the fish in the basket. Spritz the tops with
cooking oil.
6. Air fry for 8-10 minutes on 400°F until crisp and golden. Flip if
necessary.
7. Assemble the sandwich in the following order – bun, lettuce, fish,
sauce, lettuce, tomato, and onion slice, bun – and serve!

SHRIMP PO BOY SANDWICH

S E RV I N G S : 4  |  P R E P T I M E : 50 min.  |  C O O K T I M E : 10
min.

:CARBS 55 g  |  FAT: 12 g  |  :PROTEIN 24 g  | 
:C A L O R I E S 437

INGREDIENTS

1 lb. shrimp, deveined
1 tsp Creole Seasoning
¼ cup buttermilk
½ cup Louisiana Fish Fry Coating
Cooking oil spray
4 French bread hoagie rolls
2 cups shredded iceberg lettuce
8 tomato slices

For the sauce:

½ cup mayo
1 tsp minced garlic
½ lemon juice
1 tsp Worcestershire
½ tsp Creole Seasoning
1 tsp Dijon mustard
1 tsp hot sauce

DIRECTIONS

1. Mix all of the sauce ingredients in a small bowl. Put in the fridge
until ready to serve the shrimp.

2. Marinate the shrimp in Creole seasoning and buttermilk for 30
minutes in a sealable plastic bag. Spray the air fryer basket with
cooking oil.

3. Add the fish fry to a shallow dish. Remove the shrimp from the
marinade and dip each into the fish fry.

4. Add the shrimp to the air fryer basket. Spritz them with cooking oil.
5. Air fry for 5 minutes on 400°F. Open the basket and flip to the other

side. Cook for 3 minutes or more until crisp.
6. Spread the sauce on the bread. Add the tomato and lettuce, and the

shrimp.

SOUTHERN-STYLE FRIED CATFISH

S E RV I N G S : 4  |  P R E P T I M E : 15 min.  |  C O O K T I M E : 15
min.

:CARBS 29 g  |  FAT: 11 g  |  :PROTEIN 44 g  | 
:C A L O R I E S 391

INGREDIENTS

2 lbs. catfish fillets
1 cup milk
1 lemon
½ cup yellow mustard

Cornmeal Seasoning Mix

½ cup cornmeal

¼ cup all-purpose flour
2 Tbsp dried parsley flakes
½ tsp kosher salt
¼ tsp black pepper
¼ tsp chili powder
¼ tsp garlic powder
¼ tsp granulated onion powder
¼ tsp cayenne pepper

DIRECTIONS

1. Put fish into a flat container and pour milk over it.
2. Squeeze two tsp lemon juice into the container.
3. Close the lid and put in the fridge for 15 minutes.
4. Mix the cornmeal mix ingredients in a shallow dish.
5. Remove the fish from the buttermilk and pat dry with paper towels.
6. Coat both sides of the fillet with mustard.
7. Dip each fillet into the cornmeal mix and coat well to create a thick

coating.
8. Put into the air fryer basket. Spray with oil.
9. Cook at 390°F for 10 minutes. Flip over and spray with oil. Cook

for 3-5 more minutes.

FISH AND CHIPS

S E RV I N G S : 4  |  P R E P T I M E : 15 min.  |  C O O K T I M E : 30
min.

:CARBS 46 g  |  FAT: 7 g  |  :PROTEIN 44 g  | 
:C A L O R I E S 415

INGREDIENTS

10-oz fries (French Fries recipe)
Cooking spray
1 ¼ tsp kosher salt, divided
1 cup all-purpose flour
2 large eggs
2 Tbsp water

1 cup whole-wheat panko
4 skinless tilapia fillets
½ cup malt vinegar

DIRECTIONS

1. Mix the flour and ½ tsp salt in a shallow dish. Whisk the eggs and
water in another shallow dish. Mix the panko and ½ tsp salt in a
third shallow dish.

2. Cut each fillet lengthwise to get 2 long strips. Dredge the fish – one
fillet at a time – in the flour mixture and shake off the excess. Then,
dip in the egg. Dredge in panko, pressing to adhere. Cover both
sides of the fish with cooking spray.

3. Arrange the fish in one layer in the air fryer basket, and cook for 10
minutes at 375°F until golden brown, turning the fish once 5
minutes has passed. Fry the fish in batches.

4. Serve hot with fries and malt vinegar for dipping.

SCALLOPS

S E RV I N G S : 2  |  P R E P T I M E : 5 min.  |  C O O K T I M E : 15
min.

:CARBS 5 g  |  FAT: 30 g  |  :PROTEIN 13 g  | 
:C A L O R I E S 348

INGREDIENTS

8 large sea scallops, cleaned and patted very dry
¼ tsp ground pepper
⅛ tsp salt
Cooking spray
¼ cup extra-virgin olive oil
2 Tbsp very finely chopped flat-leaf parsley

2 Tbsp capers, very finely chopped
1 tsp finely grated lemon zest
½ tsp finely chopped garlic

DIRECTIONS

1. Preheat the air fryer to 400°F.
2. Season the scallops with pepper and salt.
3. Coat the air fryer basket with cooking spray. Add the scallops to the

basket in one layer and spray them with oil. Put the basket in the
fryer.
4. Cook for 5-6 minutes at 400°F until the internal temperature is
120°, flipping scallops after 2 minutes 30 seconds.
5. Mix the oil, capers, parsley, zest, and garlic in a bowl. Drizzle the
mixture over the cooked scallops and serve.
 

COCONUT SHRIMP

S E RV I N G S : 16  |  P R E P T I M E : 10 min.  |  C O O K T I M E :
10 min.

:CARBS 37 g  |  FAT: 9 g  |  PROTEIN: 24 g  | 
:C A L O R I E S 346

INGREDIENTS

1 lb. large shrimp
1 cup panko bread crumbs
1 cup shredded coconut
1 cup flour
2 eggs
Olive oil cooking spray

DIRECTIONS

1. Preheat the air fryer to 400°F.
2. Mix the panko and coconut in a large bowl.
3. Whisk 2 eggs in another bowl.
4. Dip each shrimp in flour and then dip in egg. Then, dip in the panko

coconut mix and shake off the excess.
5. Work in batches. Place shrimp in one layer in the air fryer basket.

Spray shrimp lightly with cooking oil spray.
6. Cook for 5 minutes on each side until completely golden brown.
7. Serve immediately with your favorite sauce.

VEGETARIAN DISHES

CRISPY PANKO CAULIFLOWER

S E RV I N G S : 4  |  P R E P T I M E : 20 min.  |  C O O K T I M E : 15
min.

:CARBS 16 g  |  FAT: 9 g  |  :PROTEIN 3 g  | 
:C A L O R I E S 150

INGREDIENTS

1 cup panko bread crumbs
1 ½ tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder

½ tsp cayenne
¼ tsp sea salt
1 large egg, beaten
2 cup small cauliflower florets
Extra-virgin olive oil, for drizzling
Tartar Sauce, for serving

DIRECTIONS

1. Mix the panko, garlic, paprika, cayenne, onion, and salt on a
rimmed tray.

2. Preheat the air fryer to 370°F.
3. Dip each cauliflower floret into the egg, dredge with the panko

mixture, and place onto a large plate. Drizzle with olive oil and
transfer into the air fryer basket in one layer with a space between
florets. Work in batches if needed.
4. Cook for 9-12 minutes on Air fry until the florets are golden brown
and crisp. Repeat with the rest of the batches.
5. Serve with tartar sauce.

VEGETARIAN FRIES

S E RV I N G S : 2-3  |  P R E P T I M E : 10 min.  |  C O O K T I M E :
20 min.

:CARBS 18 g  |  FAT: 13 g  |  :PROTEIN 2 g  | 
:C A L O R I E S 196

INGREDIENTS

2 cup root vegetables such as yellow turnip, celery root, parsnips,
and butternut squash
1½ Tbsp avocado oil
Old Bay seasoning, to taste

DIRECTIONS

1. Peel and slice the root veggies. Peel and slice the vegetables into ¼-
inch thick slices.

2. Preheat your air fryer to 350°F.
3. Toss the slices with oil and spread evenly in a single layer in the air

fryer. Cook for 15 minutes, shaking the basket after 6 minutes.
4. Remove the fries from the basket and set to 375°F.
5. Season the cooked fries with Old Bay, and once the air fryer is hot,

put the slices back into the basket for 3 minutes, checking carefully
so you don't burn them.
6. Remove and serve hot you're your favorite dipping sauces.