
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.
Ingredients
- •Buttermilk, Cultured, Low-Fat(60g)
- •Old Bay seasoning blend(15g)
- •Cod, Fillet
- •Flour, All-Purpose, White(60g)
- •Egg, Whole, Large
- •Bread Crumbs, Panko, Dry(240g)
- •Lemon
- •Tartar sauce
- •Parsley, Fresh
Instructions
- 1Stir together the buttermilk and 1 teaspoon Old Bay in a liquid measuring cup. Place the cod fillets in a large ziptop bag, pour the buttermilk mixture over them, seal tightly while removing excess air, and turn several times to coat. Refrigerate for 20 minutes.
- 2While the fish marinates, set up three shallow dishes: place the flour in the first, whisk the eggs until well blended in the second, and stir together the panko and remaining 2 teaspoons Old Bay in the third.
- 3Working one fillet at a time, remove the fish from the marinade and shake off excess liquid. Dip in flour coating all sides, then in egg (letting excess drip off), then in the panko mixture, pressing gently so it adheres to all surfaces. Place on a parchment-lined plate and repeat with remaining fillets.
- 4Coat your air fryer basket with nonstick spray and arrange the fillets in a single layer without touching (work in batches if needed). Lightly mist the tops with nonstick spray.
- 5Air fry at 390°F for 10–12 minutes, flipping the fillets around the 6-minute mark, until the fish is firm, flakes easily with a fork, and registers 145°F on an instant-read thermometer.
- 6If cooking in batches, keep finished fillets warm on a wire rack set over a baking sheet in a 250°F oven while you cook the remaining fish.
- 7Divide the cooked fish evenly among 4 serving plates while hot and serve immediately with lemon wedges, tartar sauce, and fresh parsley.
Nutrition — Per Serving
312
calories
10g
protein
4g
fat
- Carbohydrates
- 58g
- Saturated fat
- 1.0g
- Sodium
- 456 mg
- Dietary fiber
- 4.1g
4 servings per batch · ~94g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set up your profile to unlockCommon questions
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.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings



