⏱ 17 min total

Air Fryer White Fish with Garlic & Lemon

Name: Air Fryer White Fish with Garlic & Lemon
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Yield: 1 serving
Ingredients: 2 spray , about 1/3 second Cooking spray; ¼ tsp Garlic powder; 6 oz Atlantic cod; ¼ tsp Lemon pepper seasoning; ½ tsp Olive oil; ¼ tsp Onion powder; ½ cup Parsley; ½ lemon yields Lemon juice

Per 1 serving · 229 g · 8 ingredients

Calories

185

9%
of a 2,000 cal day

Protein
32g
69% of calories
Carbs
4.7g
10% of calories
Fat
4.1g
20% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Low saturated fat

At a glance

One serving of Air Fryer White Fish with Garlic & Lemon (229 g) has 185 calories, with 32 g of protein, 4.7 g of carbohydrates and 4.1 g of fat. Most of its energy comes from protein (69% of calories). It is high in protein (63% DV), Vitamin C (56% DV) and Vitamin K (411% DV). Keep an eye on cholesterol, which provides 24% of the daily value.

Per 100 g

81cal

low energy density

Protein per 100 cal

17g

Net carbs

carbs minus fiber

Fiber

1.2g

0.9 g sugar

High in

20%+ of the daily value

Protein63%
Vitamin C56%
Vitamin K411%
Niacin24%
Vitamin B635%
Vitamin B1265%

Good source of

10–19% of the daily value

Vitamin A16%
Vitamin D10%
Vitamin E11%
Thiamine13%
Riboflavin (B2)11%
Folate (B9)16%

Watch

20%+ of the daily value

Cholesterol24%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

2 spray , about 1/3 second Cooking spray
¼ tsp Garlic powder
6 oz Atlantic cod
🥄
¼ tsp Lemon pepper seasoning
½ tsp Olive oil
¼ tsp Onion powder
½ cup Parsley
½ lemon yields Lemon juice

Directions

Prep 5 minCook 12 min

1
Preheat the air fryer to 360°F for 5 minutes. Rinse and pat dry the fish filets. Spray or coat with olive oil spray and season with garlic powder, lemon pepper, onion powder, salt, and pepper on both sides.
2
Lay perforated air fryer baking paper inside the base of the air fryer and lightly spray it. If not using a liner, spray enough olive oil at the base of the air fryer basket to prevent sticking. Lay the fish on top of the paper and add a few lemon wedges next to the fish.
3
Air fry at 360°F for 6-12 minutes, or until the fish flakes easily with a fork. Cooking time will vary based on the thickness of the filets and their temperature.
4
Sprinkle with chopped parsley and serve warm with toasted lemon wedges. Adjust seasoning with additional salt and pepper, if needed.

Vitamins & minerals

Amounts for 1 serving (229 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	147 μg	16%
Vitamin C	51 mg	56%
Vitamin D	2 μg	10%
Vitamin E	2 mg	11%
Vitamin K	494 μg	411%
Thiamine	0.2 mg	13%
Riboflavin (B2)	0.1 mg	11%
Niacin	4 mg	24%
Vitamin B6	0.5 mg	35%
Folate (B9)	63 μg	16%
Vitamin B12	2 μg	65%
Pantothenic acid	0.4 mg	8%
Choline	117 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	73 mg	7%
Iron	3 mg	33%
Potassium	908 mg	19%
Magnesium	72 mg	17%
Phosphorus	370 mg	53%
Zinc	1 mg	10%
Copper	0.1 mg	10%
Manganese	0.1 mg	3%
Selenium	57 μg	103%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	1,516 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	0 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	0.2 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	20 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 185 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

35min
Walking (3.5 mph)
22min
Cycling (moderate)
15min
Running (6 mph)
26min
Swimming laps

Common questions

How many calories are in Air Fryer White Fish with Garlic & Lemon?

One serving of Air Fryer White Fish with Garlic & Lemon (1 serving) has 185 calories, which works out to 81 calories per 100 g. That is about 9.2% of a 2,000-calorie day.

Is Air Fryer White Fish with Garlic & Lemon high in protein?

Yes. It has 32 g of protein per serving, and 69% of its calories come from protein (17 g of protein per 100 calories).

Is Air Fryer White Fish with Garlic & Lemon keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 10% of calories.

How much sodium is in Air Fryer White Fish with Garlic & Lemon?

180 mg per serving.

How much sugar is in Air Fryer White Fish with Garlic & Lemon?

0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (229 g)

Calories185

% Daily Value*

Total fat 4.1g	5%
Saturated fat 0.6g	3%
Trans fat 0g
Cholesterol 73mg	24%
Sodium 180mg	8%
Total carbohydrate 4.7g	2%
Dietary fiber 1.2g	4%
Total sugars 0.9g
Protein 32g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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