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Air-Fried Crusted Fish Calories
Breaded fish cooked in an air fryer with a crisp coating and a high-protein fish interior.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air-Fried Crusted Fish (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 18 g of carbs, 30 g of protein, 10.5 g of fat and 1.5 g of fiber. Its 2.3 µg of B12 covers 94% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Air-Fried Crusted Fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
285
KCAL / 150G
Carbs
18g
· 7% DV
Protein
30g
· 60% DV
Fat
10.5g
· 13% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 42% · Fat 33%
Air-Fried Crusted Fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0.08 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 1.5 g | 5% |
| Protein | 30 g | 60% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Air-Fried Crusted Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 285 kcal |
| 1 piece (small) | 80 g | 152 kcal |
| 3 ounce (small) | 85 g | 162 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (medium) | 120 g | 228 kcal |
| 1 piece (large) | 150 g | 285 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 6 ounce (large) | 170 g | 323 kcal |
| 1 serving (large) | 220 g | 418 kcal |
| 2 piece (double) | 250 g | 475 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Air-Fried Crusted Fish
How do you make Air-Fried Crusted Fish?
Air-Fried Crusted Fish is made by coating fish fillets and cooking them in a hot air fryer until the outside is crisp and the center is opaque. Pat the fish dry first, press the coating on firmly, and arrange the pieces in a single layer.
How long should Air-Fried Crusted Fish cook in an air fryer?
Air-Fried Crusted Fish usually takes about 10–15 minutes at 400°F (200°C). Thicker pieces need longer, and frozen fish takes longer than thawed fish. Check the thickest part: it should be opaque and separate easily with a fork.
Can you cook frozen Air-Fried Crusted Fish without thawing it?
Yes, frozen Air-Fried Crusted Fish can go straight into the air fryer. Arrange the pieces in one layer and allow extra cooking time, checking that the center is hot all the way through. For packaged fish, use the package directions as your timing guide.
Why does the coating fall off Air-Fried Crusted Fish?
The coating can fall off Air-Fried Crusted Fish if the fillets are wet or the coating is not pressed on firmly. Pat the fish dry, coat it evenly, and let it rest briefly before cooking. Turn the pieces gently rather than repeatedly moving them.
How do you keep Air-Fried Crusted Fish crispy?
To keep Air-Fried Crusted Fish crispy, avoid crowding the basket and lightly spray the coating with oil. Cook the fish in a single layer so hot air can circulate, and serve it soon after cooking; stacking or covering it traps steam and softens the crust.
Do you need to add oil to Air-Fried Crusted Fish?
No, Air-Fried Crusted Fish does not need to be submerged in oil. A light spray on the coating helps it brown and crisp, while a small amount on the basket can reduce sticking. Too much oil can make the crust greasy.
Which fish works best for Air-Fried Crusted Fish?
Firm, boneless fillets of similar thickness work best for Air-Fried Crusted Fish. Cod, haddock, and pollock are common choices because they hold their shape and take a coating well; thin fillets cook quickly, so check them early.
How can you tell when Air-Fried Crusted Fish is cooked?
Air-Fried Crusted Fish is cooked when the thickest part is opaque and flakes easily with a fork. If the center still looks translucent or feels cold, keep cooking and check again; a browned crust alone does not confirm that the fish is done.
Can you reheat leftover Air-Fried Crusted Fish and keep it crisp?
Yes, reheat leftover Air-Fried Crusted Fish in the air fryer to help restore its crisp coating. Refrigerate leftovers promptly in a covered container and eat them within three days. The microwave warms the fish, but usually leaves the crust soft.
What should you serve with Air-Fried Crusted Fish?
Air-Fried Crusted Fish pairs well with coleslaw, a green salad, roasted vegetables, or potato wedges. Lemon and tartar sauce are classic accompaniments; serve sauces on the side so the crisp coating does not become soggy.
Air-Fried Crusted Fish Vitamins & Minerals
Vitamins
B12
2.25µg · 94% DV
B3
5.7mg · 36% DV
B6
0.33mg · 19% DV
B5
0.83mg · 17% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Sodium
600mg · 26% DV
Potassium ⭐
450mg · 13% DV
Air-Fried Crusted Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-Fried Crusted Fish
To burn the 285 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air-Fried Crusted Fish?
Air-fried crusted fish is a fish fillet covered in a crisp coating and cooked in an air fryer. The hot circulating air browns the outside while the fish stays tender inside, making it a convenient way to get a crunchy finish without deep-frying.
Serve it hot with lemon, salad or potatoes for an easy main meal; it also works in a sandwich or alongside vegetables. The coating adds some carbohydrate, while the fish makes the dish a protein-forward option: a 100 g portion provides 20 g of protein. For a lighter plate, pair it with a generous serving of greens or steamed vegetables, and avoid adding extra oil unless needed.
How Nutritious Is Air-Fried Crusted Fish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air-Fried Crusted Fish Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air-Fried Crusted Fish Contain Allergens?
Contains these allergens:
Which Diets Is Air-Fried Crusted Fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Air-Fried Crusted Fish Fat Profile
SATURATED
1.95g
MONOUNSATURATED
3.15g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.