Low FODMAP Air Fryer Fish and Chips (Gluten-Free)

Ingredients

• 454 g (about 2 large potatoes)russet potatoes, chopped lengthways into 6 mm pieces
• 1 tablespoongarlic-infused olive oil
• ¾ teaspoonsea salt
• ¼ teaspoonground black pepper
• 3haddock fillets, thawed if frozen (see notes)
• 3 tablespoonstapioca flour
• ¼ teaspoonsea salt
• ¼ teaspoonground black pepper
• 1 largeegg
• 1 tablespoongarlic-infused olive oil
• 3 tablespoonsquinoa flour
• ½ teaspoonpaprika
• ½ teaspoonsea salt
• ¼ teaspoonground black pepper
• As neededavocado oil cooking spray (or your cooking spray of choice)
• To servelow FODMAP tartar sauce
• To servelow FODMAP ketchup

Instructions

1. 1

   Prepare condiments

   If making the homemade condiments, prepare the low FODMAP ketchup and tartar sauce. Leave the ketchup in its saucepan to cool, then cover and refrigerate the tartar sauce until serving.

2. 2

   Cook the chips

   Toss the potatoes in a large bowl with the garlic-infused olive oil, then add ¾ teaspoon salt and ¼ teaspoon pepper and toss again. Spray the air fryer basket, spread the potatoes in it, and air-fry at 200°C (400°F), tossing every 7 minutes, until tender and golden, about 21 minutes. For an Instant Pot Duo Crisp, the method specifies setting Air Fry to 200°C (400°F) for 7 minutes and starting it; follow your appliance manual if using a different model. Tip the cooked chips on to a baking tray and keep warm in an oven set to 93°C (200°F).

3. 3

   Prepare the fish

   While the chips cook, pat the haddock as dry as possible with paper towels. Place the fillets on a chopping board and carefully slice each lengthways in half to make six smaller fillets.

4. 4

   Set up coating

   Put three medium bowls and a large piece of baking parchment on the worktop. In the first bowl, whisk together the tapioca flour, ¼ teaspoon salt and ¼ teaspoon pepper. In the second, beat the egg with the garlic-infused olive oil until combined. In the third, whisk together the quinoa flour, paprika, ½ teaspoon salt and ¼ teaspoon pepper.

5. 5

   Coat the fish

   Coat each mini-fillet in turn, first in the tapioca mixture, then in the egg mixture, and finally in the quinoa mixture, gently shaking off excess after each dip. Set the coated fish near the centre of the parchment, leaving room around each piece. If quinoa mixture remains, sprinkle it over any gaps in the coating.

6. 6

   Air-fry the fish

   Spray the air fryer basket. Just before cooking, spray one side of the fillets while they are still on the parchment, then place them in the basket sprayed-side down, alternating the wider ends and leaving space between pieces. Spray the upper sides and air-fry at 200°C (400°F) for 6 minutes, turning halfway through.

7. 7

   Check and serve

   Lift the fish out with a large spatula rather than tongs, as the fillets may break apart. Check the thickest piece with an instant-read thermometer; it must reach 63°C (145°F). Retrieve the chips from the oven using oven mitts, arrange them with the fish and serve with low FODMAP tartar sauce and ketchup.

What is fish and chips?

Fish and chips is a familiar British meal of battered or coated fish served with fried potatoes. This version keeps the traditional pairing but uses haddock, a quinoa-flour coating and an air fryer.

The three-stage coating helps the flour adhere to the fish, while cooking the chips separately gives each part room to brown. Low FODMAP tartar sauce and ketchup complete the plate.

Nutrition and macros by portion

The nutrition label shows one serving as written: 631 calories, 56g protein, 60g carbs, 18g fat.

The potatoes and coating provide most of the carbohydrates, while the haddock is the main source of protein. The olive oil and cooking spray contribute fat; serve with vegetables or a salad to round out the plate.

Why these flours work

Tapioca flour: the first dip forms a dry layer that helps the egg cling to the fish.

Quinoa flour: the final coating gives the fish its outer layer. Shake off excess from each bowl to avoid thick, patchy breading.

Keep the chips moving

Even pieces: cutting the potatoes into roughly 6 mm lengths helps them cook at a similar pace.

Tossing: shake the basket every 7 minutes so the chips have a chance to brown evenly. Keep them warm in the low oven while the fish cooks.

Handle the coated fish gently

Dry fillets: patting the haddock thoroughly before coating helps the flour mixtures stick.

Careful turning: use a large spatula to flip and remove the fillets, since the coating and fish can be fragile. Leave space between them in the basket so they are not crowded.

Check the finish

Golden chips: they should be tender inside and golden on the outside; the stated cooking time is about 21 minutes at 200°C (400°F).

Cooked fish: check the thickest mini-fillet with an instant-read thermometer and make sure it reaches 63°C (145°F). The recipe gives 6 minutes of air-frying, with a turn halfway through.

Serve the classic way

Serve the fish and chips hot, with low FODMAP tartar sauce and ketchup for dipping. A simple side salad or steamed vegetables can add freshness alongside the crisp coating and potatoes.

Recipe notes & tips

• Cut the potatoes into pieces of similar thickness so they finish cooking together.
• Pat the haddock dry before starting the coating process.
• Arrange the fish in a single layer with space between pieces.
• Spray the fish immediately before placing it in the air fryer, as directed.
• Use a large spatula to turn and lift the fish rather than tongs.
• Keep the chips warm in the low oven while the fish finishes cooking.

Variations

• Try another white fish: use a similar quantity of firm fillets and check the thickest piece for doneness.
• Adjust the seasoning: add a little more paprika to the quinoa flour mixture for a more pronounced paprika flavour.
• Change the dipping sauce: serve with another suitable low FODMAP sauce in place of the tartar sauce or ketchup.
• Make smaller portions: cut the potatoes and fish into smaller pieces, keeping an eye on cooking as they may finish sooner.
• Add a fresh side: serve with a simple salad or steamed vegetables alongside the fish and chips.

Common mistakes to avoid

• Wet fish: the coating may not adhere well; pat the fillets dry before dredging.
• Uneven potato pieces: they may cook at different rates; cut them to a consistent thickness.
• Skipping the basket toss: chips can brown unevenly; toss them every 7 minutes.
• Crowding the fish: pieces may not cook as intended; leave a little space between fillets.
• Using tongs: the coated fish can break apart; turn and remove it with a large spatula.
• Guessing doneness: check the thickest mini-fillet and make sure it reaches 63°C (145°F).

How to store

Refrigerate leftovers in a covered container and eat within 2 days. Reheat in an air fryer or oven until piping hot; the coating may soften during storage, and the chips are best freshly cooked.

Frequently asked questions