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Air-fried white fish Calories
High protein, low carb, lighter cooking method
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air-fried white fish (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 28.8 g of protein, 3.7 g of fat and 0 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air-fried white fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
154
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.8g
· 58% DV
Fat
3.7g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 78% · Fat 22%
Air-fried white fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
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 white fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 154 kcal |
| 1 piece (thin) | 60 g | 77 kcal |
| 1 piece (small) | 80 g | 102 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (chopped) | 140 g | 179 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 piece (large) | 180 g | 230 kcal |
| 1 piece (thick) | 200 g | 256 kcal |
| 1 serving (large) | 220 g | 282 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Air-fried white fish
How long should you cook air-fried white fish?
Air-fried white fish usually takes about 8–12 minutes at 180–200°C (350–400°F), depending on the thickness of the fillet and the air fryer. Start checking thin pieces early; the fish should be opaque and flake easily when done.
Can you cook frozen air-fried white fish without thawing it first?
Yes, you can cook frozen white fish in an air fryer without thawing it first. Separate the pieces so air can circulate, allow extra cooking time, and check that the center is fully cooked before serving.
Which white fish works best in an air fryer?
Cod, haddock, pollock, and tilapia all work well as air-fried white fish. Choose fillets of similar thickness so they cook evenly; thicker, meatier pieces need more time than thin fillets.
How do you keep air-fried white fish from drying out?
Take air-fried white fish out as soon as it is opaque and flakes easily; overcooking is the main reason it turns dry. A light coating of oil can help protect the surface, and thinner fillets need an earlier check.
Do you need to flip white fish in an air fryer?
No, you do not always need to flip white fish in an air fryer, especially if the fillets are thin and arranged in a single layer. For thicker pieces, turning them carefully halfway through can help them brown more evenly.
Can you make breaded air-fried white fish from scratch?
Yes, coat dry white fish fillets in flour, dip them in beaten egg, then cover them with breadcrumbs before air frying. A light spray of oil helps the coating brown; leave space around each piece so it turns crisp rather than steaming.
How can you tell when air-fried white fish is cooked through?
Air-fried white fish is cooked when its flesh is opaque and separates easily with a fork. For a temperature check, the thickest part should reach 63°C (145°F); check without touching the air fryer basket.
Why does white fish fall apart in an air fryer?
White fish can fall apart in an air fryer if it is handled before the surface has cooked or if the fillet is very thin. Pat it dry, place it on a lightly oiled surface, and turn it gently only when needed.
How should you store and reheat leftover air-fried white fish?
Refrigerate leftover air-fried white fish in a covered container within two hours and eat it within three to four days. Reheat it gently in the air fryer until hot throughout; prolonged heating can make the fish dry.
What sides go well with air-fried white fish?
Air-fried white fish pairs well with roasted vegetables, a crisp salad, or potatoes. Lemon and fresh herbs add brightness, while rice or coleslaw can make it a more filling meal.
Air-fried white fish Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
5.76mg · 36% DV
B6
0.34mg · 20% DV
Biotin
4.8µg · 16% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
432mg · 13% DV
Sodium
86mg · 4% DV
Air-fried white fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-fried white fish
To burn the 154 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-fried white fish?
Air-fried white fish is a simple dish of mild, white-fleshed fish cooked in an air fryer. It is not tied to one traditional cuisine: the method suits many varieties, such as cod or pollock, and lets you season the fish to taste, often with lemon, herbs, pepper or a light coating of oil.
The outside can turn lightly golden while the centre stays tender. Serve it with salad or vegetables for an easy weeknight meal, or add potatoes, rice or bread for a more substantial plate. It is naturally high in protein and contains no carbohydrates per 100 g. For a lighter result, skip a heavy batter and use just a little oil; check the fish as it cooks so it does not dry out.
How Nutritious Is Air-fried white fish?
Nutrient density
Very 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 white fish Processed?
NOVA 2
Minimally 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 white fish Contain Allergens?
Contains these allergens:
Which Diets Is Air-fried white fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Air-fried white fish Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.