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Air-Fryer Fried Fish Calories
Breaded fish cooked in an air fryer with less added oil; a good source of protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air-Fryer Fried Fish (120 g) has 250 calories. That works out to 208 calories per 100 g. It contains 15.4 g of carbs, 23 g of protein, 10.9 g of fat and 1 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Air-Fryer Fried Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
250
KCAL / 120G
Carbs
15.4g
· 6% DV
Protein
23g
· 46% DV
Fat
10.9g
· 14% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 37% · Fat 39%
Air-Fryer Fried Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.06 g | |
| Sodium | 516 mg | 22% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 23 g | 46% |
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 Fried Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 250 kcal |
| 1 piece (small) | 80 g | 166 kcal |
| 3 ounce (medium) | 85 g | 177 kcal |
| 100 g | 100 g | 208 kcal |
| 4 ounce (large) | 113 g | 235 kcal |
| 1 serving (medium) | 150 g | 312 kcal |
| 1 piece (large) | 180 g | 374 kcal |
| 1 serving (large) | 220 g | 458 kcal |
| 2 piece (double) | 240 g | 499 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Air-Fryer Fried Fish
How long should you cook air-fryer fried fish?
Air-fryer fried fish is ready when the coating is golden and the fish flakes easily with a fork. Cooking time varies with fillet thickness and whether it is fresh or frozen, so check the thickest part rather than relying on color alone.
What is the best fish for air-fryer fried fish?
Firm, mild white fish such as cod, haddock, pollock, or tilapia works well for air-fryer fried fish. Choose evenly sized fillets so they cook at a similar rate and are less likely to break when you turn them.
How do you keep air-fryer fried fish crispy?
For crispy air-fryer fried fish, pat the fillets dry, use a light even coating, and arrange them in a single layer with space between pieces. A light spray of oil helps the breading brown; crowding the basket traps steam and softens it.
Can you make air-fryer fried fish with frozen fillets?
Yes, you can make air-fryer fried fish with frozen fillets, but breading may not adhere well to a frozen surface. Thaw them in the refrigerator and pat them dry for the best coating, or follow a method specifically intended for cooking frozen fish.
Why does the breading fall off air-fryer fried fish?
Breading often falls off air-fryer fried fish because the fillet is damp, the coating is too thick, or the fish is turned too soon. Dry the fish, press the crumbs gently into the coating, and leave the pieces undisturbed until the crust has set.
Do you need to preheat the air fryer for air-fryer fried fish?
Preheating helps air-fryer fried fish start cooking and browning evenly as soon as it goes into the basket. It is especially useful for a crisp coating; leave room around the fillets so hot air can circulate.
Is air-fryer fried fish healthier than deep-fried fish?
Air-fryer fried fish usually needs less added oil than deep-fried fish, while still providing breaded fish with a browned crust. The breading and any dipping sauce still contribute to the meal, so it is not the same as eating an unbreaded fillet.
How do you reheat air-fryer fried fish without making it soggy?
Reheat air-fryer fried fish in the air fryer rather than the microwave to help the coating crisp again. Heat only until the center is hot, and avoid stacking pieces; trapped steam is what tends to make leftover breading soggy.
Can you use panko for air-fryer fried fish?
Yes, panko works well on air-fryer fried fish and gives the coating a coarse, crunchy texture. Press it gently onto the fish after dipping the fillet in an egg-based coating, then use a light oil spray to help the crumbs brown.
What should you serve with air-fryer fried fish?
Air-fryer fried fish pairs well with coleslaw, roasted potatoes, or a green salad, plus lemon wedges or tartar sauce. For a quick fish-and-chips-style meal, serve it with fries and peas.
Air-Fryer Fried Fish Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
4.92mg · 31% DV
B6
0.29mg · 17% DV
B5
0.66mg · 13% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Sodium
516mg · 22% DV
Potassium ⭐
342mg · 10% DV
Air-Fryer Fried Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-Fryer Fried Fish
To burn the 250 calories in 1 piece (medium) (120 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 Fried Fish?
Air-fryer fried fish is usually made by coating fish fillets in breadcrumbs or batter, then cooking them in circulating hot air. It is a home-friendly take on fried fish: the coating turns crisp while the fish stays tender, with less added oil than deep-frying. The type of fish and seasoning can vary.
Serve it hot with lemon, a simple salad and potatoes, or tuck leftovers into a sandwich. It is a useful protein-centred meal, while the coating adds some carbohydrate. For a lighter plate, pair it with vegetables rather than chips; a light brush of oil on the coating can help it brown and crisp.
How Nutritious Is Air-Fryer Fried 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-Fryer Fried 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-Fryer Fried Fish Contain Allergens?
Contains these allergens:
Which Diets Is Air-Fryer Fried 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-Fryer Fried Fish Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.9g
POLYUNSATURATED
3.18g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.