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
- 1In a liquid measuring cup with a spout, stir together the buttermilk and 1 teaspoon Old Bay. Add the fish to a large ziptop bag and pour the buttermilk mixture over the top. Tightly seal the bag removing as much air as possible, and turn several times to coat the fish. Place the bag on a plate to catch any drips and refrigerate for 20 minutes to marinade.
- 2Meanwhile, set up your stations: In a wide, shallow dish (a pie dish works well), place the flour. In a second dish, briskly whisk the egg until very well blended. In a third dish, stir together the Panko and the remaining 2 teaspoons Old Bay.
- 3Working one fillet at a time, remove the fish from the marinade, shake off any excess, then dip in the flour, coating all sides, then the egg (let the excess drip off), and finally dip in the Panko. Press the Panko onto the fish’s surface as needed so that it sticks to all sides. Place on a plate or parchment lined baking sheet, then repeat with the remaining fish.
- 4Coat your air fryer basket with nonstick spray. Add the fillets in a single layer so they are not touching (you may need to cook in batches), lightly mist the tops with nonstick spray, then air fry the fish at 390°F for 10 to 12 minutes, flipping it over around the 6-minute mark. When the fish is done, it should be firm, flake easily with a fork, and register 145°F on an instant read thermometer.
- 5If desired, place the fish on a wire rack set on top of a baking sheet and keep it warm in a 250°F oven between batches. Repeat with remaining fish. Serve hot with lemon wedges, tartar sauce, and a sprinkle of 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
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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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