Stovetop~35 minComplexity
Air Fryer Fish
This Air Fryer Fish provides 10g protein and 312 calories per serving — a lean protein option for lighter training days or fat-loss phases. Quick-preps 4 servings on the stovetop to add variety to your rotation without time investment. Useful for managing total daily calories while maintaining a steady protein baseline.
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Ingredients
4 servings
- •0.3 cup Buttermilk, Cultured, Low-Fat
- •3 tsp Old Bay seasoning blend
- •16 oz Cod, Fillet
- •0.3 cup Flour, All-Purpose, White
- •1 Egg, Whole, Large(44g)
- •1 cup Bread Crumbs, Panko, Dry
- •Lemon
- •Tartar sauce
- •Parsley, Fresh
Instructions
- 1In a shallow dish, stir together ¼ cup low-fat buttermilk and 1 teaspoon Old Bay seasoning. Add the 4 cod fillets, turn to coat, and let soak for 20 minutes.
- 2Set up a breading station: place ¼ cup all-purpose flour in a shallow bowl, whisk 1 large egg in a second bowl, and combine 1 cup panko breadcrumbs with the remaining 2 teaspoons Old Bay in a third bowl.
- 3Remove each fillet from the buttermilk, letting excess drip off. Dredge in flour on all sides, then dip in egg letting excess fall away, then press into the panko mixture to coat thoroughly. Set on a plate.
- 4Preheat your air fryer to 400°F for 3 minutes.
- 5Arrange the breaded fillets in a single layer in the air fryer basket. Air fry at 400°F for 10–12 minutes, flipping once at the halfway point, until the coating is golden brown and crisp and the fish flakes easily with a fork and reaches an internal temperature of 145°F.
- 6Divide the cooked fish evenly into 4 airtight meal-prep containers while hot, keeping each fillet intact.
- 7Serve with lemon wedges, tartar sauce, and chopped fresh parsley when ready to eat.
Nutrition — Per Serving
200
calories
25g
protein
3g
fat
- Carbohydrates
- 17g
- Saturated fat
- 0.9g
- Sodium
- 192 mg
- Dietary fiber
- 0.9g
4 servings per batch · ~161g each
Macro data sourced from USDA FoodData Central
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How much protein does Air Fryer Fish have per serving?
Each serving contains 10g of protein and 312 calories with only 4g fat. The macro split is 58g carbs, making this a carb-forward option that's light on protein per serving.
How long does Air Fryer Fish take to prep?
This recipe qualifies as quick prep and yields 4 servings, so you can batch multiple servings in minimal time. It's ideal for weeknight dinners when you need food ready fast.
Is Air Fryer Fish good for fat loss?
At 312 calories and 10g protein per serving, this recipe works best as a side or part of a larger meal rather than a standalone protein source for fat loss. You'd want to pair it with a higher-protein component to reach your daily protein targets while staying in a calorie deficit.
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