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Air fryer breaded fish fillet Calories
Protein source; air-fried with less added oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Air fryer breaded fish fillet has 190 calories. It contains 16 g of carbs, 14 g of protein, 7 g of fat and 1.1 g of fiber. Its 1.3 µg of B12 covers 54% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Air fryer breaded fish fillet Nutrition Facts
Selected: 100 g
190
KCAL / 100G
Carbs
16g
· 6% DV
Protein
14g
· 28% DV
Fat
7g
· 9% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 31% · Fat 34%
Air fryer breaded fish fillet nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0.03 g | |
| Sodium | 430 mg | 19% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 1.1 g | 4% |
| Protein | 14 g | 28% |
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 fryer breaded fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 190 kcal |
| 1 piece (small) | 60 g | 114 kcal |
| 100 g | 100 g | 190 kcal |
| 2 piece (double) | 120 g | 228 kcal |
| 1 piece (large) | 150 g | 285 kcal |
| 1 serving (large) | 180 g | 342 kcal |
| 2 piece (medium) | 200 g | 380 kcal |
| 1 serving (extra large) | 250 g | 475 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Air fryer breaded fish fillet
How long does an air fryer breaded fish fillet take to cook?
Cooking time for an air fryer breaded fish fillet varies with its thickness and whether it is frozen or thawed. Follow the package’s air-fryer directions, then check that the center is hot and the fish flakes easily before serving.
Can you cook an air fryer breaded fish fillet from frozen?
Yes, many air fryer breaded fish fillets can be cooked straight from frozen. Thawing can soften the coating, so place the fillet in a single layer and follow the package instructions for cooking it frozen.
What temperature should you use for an air fryer breaded fish fillet?
Use the temperature recommended for your air fryer breaded fish fillet, since packaged products and homemade fillets vary in thickness and coating. If you make it yourself, cook until the center is opaque and flakes easily.
How do you make an air fryer breaded fish fillet crispy?
To make an air fryer breaded fish fillet crispy, leave space around it and arrange it in a single layer. Air circulation helps the coating brown, and turning the fillet partway through cooking can crisp both sides.
Do you need to add oil to an air fryer breaded fish fillet?
No, an air fryer breaded fish fillet usually needs no extra oil to cook. For a more golden coating, you can lightly spray the surface with oil; adding too much may make the breading greasy rather than crisp.
Should you flip an air fryer breaded fish fillet while it cooks?
Yes, flipping an air fryer breaded fish fillet once during cooking can help both sides brown evenly. Use a thin spatula so the coating stays intact, and wait until the underside has set before turning it.
Why is my air fryer breaded fish fillet soggy?
An air fryer breaded fish fillet can turn soggy if the basket is crowded, the fish is wet, or steam gets trapped. Cook in a single layer, avoid stacking pieces, and let excess moisture drain before adding homemade breading.
How do you make an air fryer breaded fish fillet from scratch?
To make an air fryer breaded fish fillet from scratch, pat a boneless fish fillet dry, coat it in flour, beaten egg, and breadcrumbs, then air-fry it until cooked through. A light spray of oil helps the breadcrumb coating brown.
What kind of fish is used for an air fryer breaded fish fillet?
An air fryer breaded fish fillet is commonly made with mild, boneless white fish, but the fish varies by product or recipe. Cod, haddock, and pollock are common choices; check the ingredient list if you need to know the exact species.
How do you reheat an air fryer breaded fish fillet?
Reheat an air fryer breaded fish fillet in the air fryer until it is hot throughout; this helps the coating regain some crispness. Refrigerate leftovers promptly in a covered container and use them within a few days.
Air fryer breaded fish fillet Vitamins & Minerals
Vitamins
B12
1.3µg · 54% DV
B3
4.6mg · 29% DV
B6
0.24mg · 14% DV
B5
0.45mg · 9% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
190mg · 27% DV
Iodine
38µg · 25% DV
Sodium
430mg · 19% DV
Potassium ⭐
250mg · 7% DV
Air fryer breaded fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air fryer breaded fish fillet
To burn the 190 calories in 100 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 fryer breaded fish fillet?
Air fryer breaded fish fillet is a piece of fish coated in breadcrumbs or a similar crumb mixture, then cooked in an air fryer. Breaded fish is familiar in European home cooking, and the air fryer makes it possible to prepare it with less added oil than deep-frying.
Serve it hot with lemon, salad or potatoes for an easy lunch or dinner; it also works well tucked into a bun. The fish provides protein, while the coating contributes carbohydrates: a 100 g portion has 14 g of protein. For a lighter plate, pair it with vegetables or salad and skip extra oil.
How Nutritious Is Air fryer breaded fish fillet?
Nutrient density
Medium
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 fryer breaded fish fillet 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 fryer breaded fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Air fryer breaded fish fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Air fryer breaded fish fillet Fat Profile
SATURATED
1.1g
MONOUNSATURATED
2.5g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.