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Air-fried white fish fillet Calories
High protein, low carb
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air-fried white fish fillet (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 4.1 g of fat and 0 g of fiber. Its 1.9 µg of B12 covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air-fried white fish fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
154
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
4.1g
· 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 75% · Fat 25%
Air-fried white fish fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.2 g | 56% |
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 fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 154 kcal |
| 1 piece (small) | 80 g | 102 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (half) | 100 g | 128 kcal |
| 1 cup (chopped) | 140 g | 179 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 piece (large) | 170 g | 218 kcal |
| 1 serving (large) | 200 g | 256 kcal |
| 1 piece (jumbo) | 220 g | 282 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Air-fried white fish fillet
How long should you cook an air-fried white fish fillet?
An air-fried white fish fillet usually takes about 8–12 minutes, depending on its thickness and your air fryer. Arrange the pieces in a single layer and check near the end; the center should be opaque and flake easily.
What temperature is best for an air-fried white fish fillet?
Around 190°C (375°F) is a useful starting point for an air-fried white fish fillet. Thicker pieces may need more time, so check the thickest part rather than relying on the timer alone.
Can you cook a frozen white fish fillet in an air fryer?
Yes, you can cook a frozen white fish fillet in an air fryer. Remove loose ice and separate the pieces first, then allow extra cooking time and make sure the center is fully cooked before serving.
How do you keep an air-fried white fish fillet from drying out?
Avoid overcooking an air-fried white fish fillet and brush it lightly with oil before cooking. White fish is lean and dries quickly, so start checking early and take it out as soon as it turns opaque and flakes.
How do you stop an air-fried white fish fillet from sticking to the basket?
Lightly oil the air-fryer basket or use perforated parchment to reduce sticking. Let the air-fried white fish fillet cook until its underside releases easily before turning it; lifting it too soon can break the delicate flesh.
How can you tell when an air-fried white fish fillet is done?
An air-fried white fish fillet is done when the thickest part is opaque and separates into flakes with gentle pressure from a fork. If the center still looks translucent, cook it briefly longer and check again.
Which white fish works best for an air-fried white fish fillet?
Cod, haddock, pollock, and tilapia all work well for an air-fried white fish fillet. Choose pieces of similar thickness so they finish together, and handle thin fillets gently because they can break apart when turned.
Can you bread an air-fried white fish fillet?
Yes, a thin coating of breadcrumbs can make an air-fried white fish fillet crispier. Pat the fish dry, press the coating on firmly, and lightly spray or brush it with oil so the crumbs brown instead of drying out.
Is an air-fried white fish fillet healthy?
An air-fried white fish fillet can be a nutritious main dish, especially when prepared with a little oil and served with vegetables or whole grains. Air frying uses less added oil than deep-frying, while the fish provides protein.
What goes well with an air-fried white fish fillet?
An air-fried white fish fillet pairs well with roasted vegetables, potatoes, rice, or a crisp salad. A squeeze of lemon or a yogurt-based herb sauce adds freshness without covering the mild flavor of the fish.
Air-fried white fish fillet Vitamins & Minerals
Vitamins
B12
1.92µg · 80% DV
B3
4.08mg · 26% DV
B6
0.36mg · 21% DV
B5
0.9mg · 18% 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 fillet 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 fillet
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 fillet?
An air-fried white fish fillet is a boneless portion of mild, white-fleshed fish cooked with circulating hot air, often with a little oil and seasoning. The fish could be cod, haddock or another white-fleshed variety; the exact type depends on the recipe. Air frying can give the surface a light crispness while keeping the centre tender.
Serve it with lemon and vegetables for an easy weeknight meal, or pair it with potatoes, rice or a salad. It is naturally high in protein and contains no carbohydrates per 100 g, making it a straightforward option for a lower-carb plate. For a lighter meal, use just a little oil and add plenty of vegetables rather than a rich sauce.
How Nutritious Is Air-fried white fish fillet?
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 fillet 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 fillet Contain Allergens?
Contains these allergens:
Which Diets Is Air-fried white fish fillet 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 fillet Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.32g
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.