Nutrition Diet: How many calories are in 2 pieces of air fried fish?

November 5, 2025 •

4 min read

Air frying can reduce the fat content of fried foods by up to 80% compared to deep frying, making it a healthier alternative for your favorite crispy meals. When it comes to seafood, many people wonder, "How many calories are in 2 pieces of air fried fish?" The answer can vary, but it is generally a significantly lower-calorie option than traditional frying methods.

Quick Summary

The calorie count for two pieces of air fried fish varies, but a standard serving of breaded fillets is typically around 190-230 calories. The total depends on the type of fish, breading, and added oil. Air frying offers a healthier, lower-fat alternative to deep frying while providing essential nutrients.

Key Points

Variable Calorie Count: Two pieces of air-fried fish can range from 190 to 230 calories depending on the type of fish and preparation.
Healthier than Deep Frying: Air frying uses significantly less oil, resulting in a much lower fat and calorie count compared to deep-frying.
Ingredient Impact: The calorie total is heavily influenced by the fish species (lean vs. fatty), type of breading, and amount of added oil.
High in Protein: Air-fried fish is a great source of lean protein, essential for muscle health and feeling full.
Control Your Portions: Accurately measuring your fish fillets by weight is the best way to determine and manage your calorie intake.
Minimize Additions: Opt for lean fish, use a light breading, and flavor with herbs and spices instead of heavy sauces to keep the calorie count low.

Understanding the Calorie Count in Air-Fried Fish

The precise calorie count for two pieces of air fried fish is not a fixed number and depends on several key factors. While a popular brand of uncooked breaded fillets cites approximately 190 calories for two 55g fillets, other recipes or homemade versions can vary slightly based on ingredients. This section delves into the variables that influence the final caloric total of your air-fried fish.

Factors Influencing Caloric Content

Several elements contribute to the overall nutritional profile and calorie count of your air-fried fish. Being mindful of these can help you control the numbers for a healthier meal.

Type of Fish: The natural fat content of the fish itself is a major factor. Lean, white fish like cod, tilapia, and haddock have fewer calories than fattier fish like salmon or trout. While all are healthy, the total calories will differ. A recipe for simple lemon cod fillets, for example, emphasizes keeping the meal light by using minimal additions.
Breading or Coating: The type and amount of breading used can significantly impact the calories. A light dusting of seasoned flour will add fewer calories than a thick, oil-based breadcrumb coating. For instance, a breaded air-fried fish recipe listed on Eat This Much has a higher calorie count (232 kcal) than a non-breaded version.
Added Oil: The primary benefit of air frying is the minimal oil required. While deep frying submerges food in oil, an air fryer typically only needs a tablespoon or a light spray to achieve a crispy texture. This difference accounts for a substantial calorie saving. The specific type of oil also matters; healthier options like olive or avocado oil are often used in smaller quantities.
Fillet Size: Portion size is fundamental to calorie counting. The examples of 190 calories or 230 calories per serving found in search results refer to specific weights, such as two 55g fillets or a 6- to 8-ounce fillet, respectively. Using a food scale is the most accurate way to determine the calories in your serving.

How to Calculate Calories for Your Recipe

To get the most accurate calorie count for your homemade air-fried fish, follow these steps:

Measure Ingredients: Use a food scale to weigh your fish fillets, breading ingredients, and the amount of oil used. Measuring by weight is more precise than volume.
Use a Nutrition App or Calculator: Input the raw ingredients and their quantities into a nutrition app or online calculator. These tools can provide a detailed breakdown of calories, protein, carbs, and fat.
Adjust for Cooking Loss: While not always significant, some apps can estimate the minor calorie change from cooking. The primary benefit with air frying, however, is not adding large amounts of oil.

Air-Fried vs. Deep-Fried: A Nutritional Comparison

The most compelling argument for air frying is the stark nutritional contrast with deep frying. Air-fried food is almost universally considered the healthier choice, and here's why.


Feature	Air-Fried Fish (approx. 2 fillets)	Deep-Fried Fish (approx. 2 fillets)	Winner
Calories	~190-230 kcal	Substantially higher (often over 300 kcal)	Air-fried
Total Fat	~4.5-7g	Significantly higher (>15g)	Air-fried
Oil Usage	Very little (tablespoon or less)	Submerged in large quantities of oil	Air-fried
Trans Fats	Typically 0g	Can increase with high-heat cooking	Air-fried
Acrylamide	Lower levels	Higher levels	Air-fried
Taste & Texture	Similar taste, slightly different texture	Crispier, often oilier	Subjective

Beyond Calories: A Nutritional Breakdown

Beyond just calories, air-fried fish is a powerhouse of essential nutrients. A typical serving of air-fried white fish provides a solid dose of protein and other micronutrients, making it a great addition to a balanced diet.

Protein: Fish is an excellent source of protein, crucial for muscle repair, growth, and overall body function. For instance, a 191 kcal serving of air-fried fish contains 24g of protein.
Vitamins and Minerals: Fish is rich in important vitamins and minerals. Depending on the fish type, it can provide significant amounts of vitamin D, potassium, selenium, and iron.
Omega-3 Fatty Acids: Fatty fish like salmon, when air-fried, retain their healthy Omega-3s, which are essential for heart health and brain function.

Tips for a Healthier Air-Fried Fish Meal

To maximize the nutritional benefits and minimize calories, consider these tips when preparing your air-fried fish:

Choose Lean Fish: Opt for lean white fish like cod, tilapia, or haddock for a lower-calorie base.
Use a Light Breading: Instead of heavy, oil-based breadcrumbs, use a simple seasoning mix with flour or a fine, gluten-free alternative. A light spray of olive oil is sufficient for a crispy crust.
Incorporate Healthy Sides: Pair your air-fried fish with nutrient-rich sides like roasted vegetables, a fresh salad, or whole grains. A recipe from Clean Food Crush suggests serving with lemon wedges.
Control Portion Size: A 6-8 ounce uncooked fillet is a standard serving size for an adult. Weighing your portions can help prevent overconsumption.
Experiment with Seasonings: Use herbs and spices instead of heavy sauces or excessive salt to add flavor without adding calories. Lemon pepper, paprika, and garlic powder are great options.

Conclusion

In summary, while the exact calorie count for how many calories are in 2 pieces of air fried fish varies based on preparation, it consistently stands as a low-calorie, high-protein alternative to deep-fried options. With an average serving hovering between 190-230 calories for two breaded fillets, air frying effectively cuts down on unhealthy fats and calories. By being mindful of your ingredients and portion sizes, you can enjoy a crispy, flavorful meal that supports your health and weight management goals. Making simple changes, such as choosing lean fish and light breading, can significantly enhance the nutritional value of this dish, making it a staple in a healthy nutrition diet.

For more healthy recipes and air fryer tips, check out resources like Healthline's article on air frying.

Frequently Asked Questions

Yes, air-fried fish is significantly healthier than deep-fried fish. Air frying uses very little oil, resulting in a much lower fat and calorie count compared to deep-frying, which submerges food in a large amount of hot oil.

Lean, white fish fillets such as cod, tilapia, and haddock are excellent choices for keeping calories low. These fish naturally have less fat compared to options like salmon or trout, and they cook perfectly in an air fryer.

To reduce calories, use a lighter breading or no breading at all, use just a minimal spray of oil instead of pouring it, and choose a lean white fish. Flavor with herbs, spices, and lemon instead of calorie-heavy sauces.

Yes, you can air fry fish with little to no added oil. A very light spray is often recommended to help achieve a crispy exterior and prevent sticking, but it is a minimal amount compared to deep frying.

While it varies by fillet size and preparation, a 2-fillet serving of air-fried tilapia is typically low in calories. A recipe for 2 fillets of air-fried white fish (like tilapia or cod) suggests approximately 190-230 calories depending on ingredients and size.

Yes, the breading can add a significant amount of calories. A thin, simple seasoning will add fewer calories than a thicker, more complex breadcrumb coating. For a low-calorie option, use a minimal amount of flour or seasoned breadcrumbs.

To prevent sticking, preheat your air fryer, and use an air fryer liner (perforated parchment or silicone) or lightly spray the basket with a non-stick cooking spray before adding the fish.