Welcome to the ultimate guide for crafting delicious and healthier **air fryer fish sticks**! Whether you’re looking for a quick weeknight dinner, a kid-friendly meal, or a convenient way to enjoy seafood, air frying fish sticks is a fantastic option. This comprehensive article covers everything from understanding the **calories in fish sticks** across various brands to a detailed, easy-to-follow recipe for making your own crispy, golden fish fingers right in your air fryer. We’ll also explore essential tips for perfect results, how to make your fish sticks even healthier, and fantastic serving suggestions to elevate your meal.

Delicious & Healthy Air Fryer Fish Sticks: Calories, Recipe & Tips

The quest for a quick, wholesome, and delicious meal often leads us to classic comfort foods like fish sticks. But how healthy are they, especially when air-fried? And what about those pesky calories? This article aims to demystify the nutritional aspects of **air fried fish fingers calories** and provide you with a stellar recipe that ensures both flavor and health are on your plate. With our recipe, you can enjoy perfectly crisp fish sticks that offer a more controlled nutritional profile compared to many store-bought varieties, all prepared with minimal oil thanks to the magic of air frying.

Understanding Air Fried Fish Sticks Calories

One of the first questions many home cooks and health-conscious individuals ask is about the caloric content of their meals. When it comes to **fish fingers in air fryer calories**, the numbers can vary significantly. Factors such as the type of fish, the breading ingredients, the amount of added oil (if any), and the serving size all play a crucial role. For instance, a single serving of our homemade **air fryer fish sticks** recipe provides approximately 470 calories, which includes our homemade tartar sauce. Without the sauce, the fish sticks alone come in at a lighter 270 calories per serving. This nutritional breakdown also offers 11.9 grams of net carbs and a robust 29.8 grams of protein, making it a satisfying and nutrient-dense option. It’s important to remember that these figures do not include any side dishes you might serve alongside them.

Commercial Fish Stick Calories: A Closer Look

Many people opt for the convenience of store-bought frozen fish sticks. While they are easy to prepare, it’s worth understanding their nutritional content. The calorie count for commercial brands often differs due to varying recipes, fish content, and breading compositions. Here’s a brief overview of some popular brands:

• Birds Eye Fish Fingers (Air Fryer) Calories: According to Birds Eye’s official website, four cod fish fingers contain 236 calories. This translates to roughly 59 calories per single Birds Eye fish finger. This makes them a relatively lighter option if consumed in moderation without additional sauces.
• Van de Kamp Fish Sticks (Air Fryer) Calories: A serving of six Van de Kamp fish sticks typically contains 220 calories, meaning each stick is approximately 37 calories.
• Gorton’s Fish Sticks: Similar to Van de Kamp, Gorton’s offers fish sticks with around 200 calories per six sticks, or about 33 calories per stick.

As you can see, the calorie count per individual fish finger can range from about 30 to 70 calories for standard sizes, with larger gourmet or specialized brands sometimes exceeding 150 calories per stick. Our homemade fish fingers, with their carefully selected ingredients, fall in the mid-range at approximately 68 calories each, offering a balance of flavor and mindful nutrition.

How Many Calories in 3 Fish Fingers?

When planning your meal, knowing the calorie count for a typical serving size can be helpful. For three fish fingers, you can expect anywhere from 90 to 210 calories, depending on the brand. For example:

• Three Birds Eye fish fingers: approximately 177 calories.
• Three Trident fish sticks: approximately 170 calories.
• Three Van De Kamp fish sticks: approximately 110 calories.

These variations highlight the importance of checking nutritional labels on packaged goods, as ingredients and portion sizes can drastically alter the overall calorie intake for your meal. Opting for homemade not only gives you control over the ingredients but also allows for precise portioning and calorie management.

⭐ Homemade Air Fryer Fish Sticks Recipe

Ditch the mystery ingredients and questionable oils of store-bought options! Making your own **healthy fish sticks in the air fryer** is a rewarding experience that gives you full control over what goes into your meal. This recipe yields incredibly crispy fish sticks with a flavorful coating, all without the need for deep frying. It’s perfect for a quick dinner, and the fresh ingredients make a noticeable difference in taste and quality.

Ingredients for Your Crispy Air Fryer Fish Sticks:

Here’s what you’ll need to create these delicious air-fried fish sticks:

• 1 lb cod fillets (454g, typically 3 fillets)
• ¼ cup coarse cornmeal (for that signature crunch)
• 2 tablespoons spelt flour (whole wheat or all-purpose flour can be substituted for similar results)
• 1 tablespoon grated Parmesan cheese (adds a wonderful savory depth)
• ½ teaspoon dried basil
• ⅛ teaspoon garlic powder
• ⅛ teaspoon onion powder
• Black pepper, to taste
• ⅓ cup 2% milk (or your preferred milk)
• 2 tablespoons melted butter (for extra crispiness and flavor)
• Cooking oil spray (non-aerosol recommended)
• Lemon wedges (optional, for serving)

For the Homemade Tartar Sauce:

• 6 tablespoons mayonnaise
• 3 tablespoons finely chopped pickles (dill pickles work best)

White, flaky fish fillets are ideal for fish sticks due to their mild flavor and tender texture. Cod is an excellent choice, but feel free to experiment with other varieties. Some of my personal favorites for making fish sticks include:

• Cod
• Tilapia
• Haddock
• Halibut
• Pollock

For an added boost of omega-3 fatty acids, consider making **air fryer salmon fish sticks** by simply swapping cod for salmon. Just be aware that thicker or thinner fillets will affect the cooking time, so adjust as necessary.

Essential Kitchen Equipment:

To prepare this recipe, you’ll need a good sharp knife for cutting the fish, an air fryer, and a meat thermometer to ensure food safety. Most air fryer models, including popular brands like Ninja Foodi, Cosori, Philips, Actifry, Nuwave, Instant Vortex, Cuisinart, and Power Air Fryer, will work perfectly. Keep in mind that air fryers can vary in their heating efficiency, so don’t hesitate to adjust cooking times slightly to achieve your desired crispness and doneness. Cutting your fish into different sizes than specified in the recipe will also influence cooking times.

➕ How to Cook Fish Sticks in Air Fryer

Making homemade **fish sticks in air fryer** is surprisingly simple and much quicker than traditional oven baking or deep frying. This recipe gets dinner on the table in under 15 minutes, making it a perfect solution for busy weeknights. Plus, you’re avoiding all the additives often found in store-bought frozen fish sticks, opting for wholesome ingredients instead.

Step-by-Step Instructions for Crispy Perfection:

1. Prepare Your Air Fryer: Begin by lightly misting your air fryer basket or tray with cooking oil spray. For this recipe, one air fryer tray is usually sufficient.
2. Thaw and Dry Fish (If Frozen): If you are starting with frozen fish fillets, ensure they are fully thawed. Pat the fish dry thoroughly with paper towels. This crucial step helps the breading adhere better and contributes to a crispier finish.
3. Prepare the Fish and Breading Mixtures: Cut your cod fillets into 12 even pieces. A good method is to start with three fillets and slice each widthwise into four strips. In a medium-sized bowl, combine the cornmeal, spelt flour, grated Parmesan cheese, dried basil, garlic powder, onion powder, and black pepper. In a separate, shallow bowl, pour the milk.
4. Bread the Fish: Take each fish piece and dip it first into the milk, allowing any excess to drip off. Then, dredge it thoroughly in the cornmeal breading mixture, ensuring an even coating. Place the breaded fish sticks in a single layer on the prepared air fryer tray, making sure they do not touch each other to allow for even air circulation.
5. Add Flavor Boost: Drizzle the melted butter evenly over the breaded fish sticks. This helps achieve that beautiful golden-brown color and irresistible crispness.
6. Air Frying Instructions: Place the tray with the fish sticks on the top rack of your air fryer oven. Air fry for 7 minutes at 400°F (200°C). Carefully flip the fish sticks, return the tray to the top rack, and air fry for an additional 7 minutes at 400°F (200°C) until golden and crispy.
7. Alternate Oven Baked Directions: If you don’t have an air fryer, you can still make delicious fish sticks. Place the breaded fish sticks on a metal cookie sheet misted with cooking spray. Broil in your oven for 5-8 minutes, or until cooked through and golden. Note that this method may result in slightly less sturdy fish sticks, but they will still be tasty.
8. Check for Doneness: Regardless of your cooking method, always use a meat thermometer to ensure the fish reaches a minimum safe internal temperature of 145°F (63°C). If it hasn’t, continue cooking for a few more minutes until it reaches the safe temperature.
9. Prepare Tartar Sauce: While the fish sticks are cooking, stir together the mayonnaise and finely chopped pickles for a simple, homemade tartar sauce. This adds a fantastic tangy counterpoint to the crispy fish.
10. Serve: Serve your crispy fish sticks immediately with a squeeze of fresh lemon juice, the homemade tartar sauce, or your favorite dipping sauce. Enjoy!

⏲️ Cooking Time and Temperature for Air Fryer Fish Sticks

Achieving the perfect crispiness and doneness for your fish sticks in an air fryer is all about the right time and temperature. For our homemade recipe, you’ll need a total of 14 minutes at 400 degrees Fahrenheit (200°C).

Here’s how to ensure even cooking and a golden finish:

• Initial Air Fry: Place your air fryer tray with the breaded fish sticks on the top rack. Cook for 7 minutes at 400°F (200°C).
• Flip and Finish: Carefully flip each fish stick to ensure even browning. Return the baking tray to the top rack and air fry for an additional 7 minutes at 400°F (200°C).

These precise timings help to create that desired crunchy exterior while keeping the fish inside moist and tender. Always double-check with a meat thermometer to confirm the internal temperature reaches 145°F (63°C) for food safety. If your fish sticks are thicker or your air fryer heats differently, a few extra minutes might be needed.

How to Elevate Your Fish Sticks Experience

While delicious on their own, a few simple additions can transform your **air fried fish sticks** into a truly memorable meal. Fresh lemon wedges are a must, providing a bright, acidic counterpoint to the richness of the fish. And, of course, our homemade tartar sauce is a game-changer – its creamy tanginess perfectly complements the crispy fish.

Other Great Dipping Sauces for Fish Sticks:

If you’re looking to mix things up, consider these fantastic dipping sauce options:

• Cocktail sauce
• BBQ sauce
• Buffalo sauce
• Ketchup
• Sweet chili sauce
• Sriracha mayo (for a spicy kick!)
• Ranch dressing

For an extra layer of flavor, a sprinkle of Old Bay seasoning over your hot fish sticks immediately after cooking can add a wonderful savory, aromatic note. It’s incredibly good!

️FAQs About Air Fryer Fish Sticks

Got more questions about making and enjoying air fryer fish sticks? We’ve got answers!

Why are store-bought fish fingers often high in calories?

Many commercially produced fish sticks tend to be higher in calories primarily due to their ingredient list. They often contain refined white flour for breading, added sugars, and highly processed oils, which contribute significant calories to what would otherwise be a low-calorie fish. Our homemade air fryer fish sticks offer a healthier alternative by using whole grain flour (spelt), no added sugar, and are cooked in an air fryer with minimal oil, avoiding the high-fat content of deep frying. This conscious choice of ingredients and cooking method makes a substantial difference in the nutritional profile.

How to reheat fish sticks in an air fryer?

Reheating leftover fish sticks in the air fryer is the best way to restore their crispiness. Simply place refrigerated fish sticks in your air fryer basket or tray and reheat at 400°F (200°C) for 3-5 minutes. Check for warmth and crispness, adding a minute or two if needed. This method ensures they come out just as delicious as when they were first made, avoiding the soggy texture often associated with microwave reheating.

Can you cook frozen fish sticks in an air fryer?

Absolutely! The air fryer is a game-changer for cooking frozen fish sticks from the store. It crisps them up beautifully and often cooks them faster than a conventional oven. For detailed instructions on how to achieve perfectly cooked frozen fish in your air fryer, including breaded fillets, check out our dedicated guide on frozen fish in air fryer. You’ll save significant time and energy!

How to make a keto fish sticks air fryer recipe?

Creating a **low carb air fryer fish** recipe is surprisingly simple! Instead of traditional flour and cornmeal, you can use seasoned pork panko breadcrumbs for a crispy, low-carb coating. To further reduce carbohydrates, swap out the milk in the breading process for beaten egg, which also helps the breading adhere well. This modification allows you to enjoy the delicious taste and texture of fish sticks while staying true to your ketogenic diet.

How to make a gluten-free fish sticks air fryer recipe?

Adapting this fish stick recipe to be gluten-free is straightforward. Simply replace the spelt flour with your favorite gluten-free flour blend. Fine-ground almond flour is an excellent choice for a crispy texture and added nutritional benefits. If you prefer the convenience of store-bought, brands like Ian’s offer frozen gluten-free fish sticks that are designed for easy preparation.

👩🏻‍🍳 Other Air Fryer Fish Recipes You’ll Love

If you’re enjoying the ease and delicious results of cooking fish in your air fryer, here are some other fantastic fish recipes to try:

• Air Fryer Frozen Tilapia
• Old Fashioned Salmon Patties (Air Fryer)
• Frozen Cod in Air Fryer
• Trader Joe’s Fish Nuggets (Air Fryer)
• How to Cook Frozen Crawfish
• Air Fryer Catfish (Breaded fish fillets)

Air Fried Fish Fingers Calories + Fish Sticks Recipe

By Summer Yule

Air fried fish fingers calories may vary depending on the brand and your portion size. My air fryer fish sticks recipe provides 470 calories per serving with tartar sauce.

Rated 5 out of 5 stars from 4 votes.

Ingredients

• 1 lb. cod fillets (454 grams; approximately 3 fillets)
• ¼ cup coarse-ground cornmeal
• 2 tablespoons spelt flour
• 1 tablespoon grated Parmesan cheese
• ½ teaspoon dried basil
• ⅛ teaspoon garlic powder
• ⅛ teaspoon onion powder
• black pepper, to taste
• ⅓ cup milk, 2%
• 2 tablespoons melted butter
• cooking oil spray (non-aerosol)
• lemon wedges (optional)

For the tartar sauce:

• 6 tablespoons mayonnaise
• 3 tablespoons finely chopped pickles

Love this recipe? Please leave a comment below 😊

Instructions

1. Mist an air fryer tray with cooking spray.
2. Cut your cod fillets into 12 even pieces. (Note: if you cut your fish differently than I did, you may need more or less breading than I am providing in this recipe.)
3. Mix the cornmeal, spelt flour, Parmesan, basil, garlic powder, onion powder, and black pepper in a medium-sized bowl. Put the milk in a second bowl.
4. Bread your fish sticks by dipping them first in the milk and then in the cornmeal breading mixture. Place breaded fish sticks in a single layer on the air fryer tray. You should have just enough breading to completely cover the fish sticks.
5. Drizzle the melted butter over the fish sticks.
6. Air fryer directions: Put the tray with the fish sticks on the top rack in your air fryer oven. Air fry for 7 minutes at 400°F (200°C). Then carefully flip the fish sticks, put the baking tray back on the top rack, and air fry for an additional 7 minutes at 400°F (200°C). (No air fryer? Use the oven directions below instead!)
7. Alternate oven baked directions: Put the fish sticks on a metal cookie sheet that was misted with cooking spray. Broil for 5-8 minutes in the oven.
8. Note: However you cook your fish, use a meat thermometer to check that it reached a minimum safe internal temperature of 145°F (63°C). Extend the cooking time if it’s not at a safe temperature.

To make the tartar sauce:

1. Mix the mayonnaise and chopped pickles together.

To serve:

1. Divide the fish sticks, tartar sauce, and any side dishes between three plates. Add a squeeze of lemon juice to the fish sticks, if desired.

Equipment

• Knife
• Air Fryer
• Kitchen Thermometer

Notes

💭 Expert Tips from Dietitian Summer Yule

This is a level 3 recipe (weight maintenance and active lifestyles). Are fish fingers okay for weight loss? Technically, you can lose weight eating any food as long as you consistently maintain a calorie deficit over time. That said, breaded foods (like fish sticks) can pack a lot of calories into a small volume from flour and added fat, and may not be an optimal choice for weight loss. You’ll save a lot of calories when you enjoy fish with herbs and a squeeze of citrus versus breading. If lighter recipes are what you’re looking for, may I recommend this steamed fish instead?

On the other hand, this fish stick recipe uses whole food ingredients to bread the fish, and they taste great! If you have kids who are seafood-resistant, this recipe might be something to try.

Here are a few more benefits of this recipe:

• Crispy without deep frying: Achieve that satisfying crunch without excessive oil.
• Not ultra-processed: Unlike nearly all frozen fish sticks from the store, which are often considered ultra-processed foods, these homemade versions use whole, identifiable ingredients, aligning with a healthier diet focusing on whole foods.
• No refined grains: Our recipe specifically uses spelt flour, a whole grain, avoiding the white flour commonly found in commercial fish sticks. Be mindful that “wheat flour” on labels often refers to white flour unless explicitly stated as “whole wheat.”
• No added sugar: Many commercial breadings include added sugars. Our recipe is naturally sugar-free, allowing the true flavors of the fish and seasonings to shine.
• Easy to make allergy-friendly: Customizing ingredients for dietary restrictions is simple when you make your own. You can easily adapt this recipe to be free of eggs, dairy, or gluten, a flexibility rarely found in store-bought options.

Wondering what to serve with fish sticks? Try the air fryer jicama fries or kale apple slaw. Enjoy!

Nutrition information is for one serving of fish sticks with tartar sauce.

Nutrition

Keywords

air fried fish fingers calories, air fried fish sticks, air fry fish sticks, air fryer fish fingers, air fryer fish sticks, air frying fish sticks, baked fish sticks, fish sticks air fryer, fish sticks in air fryer, how to air fry fish sticks

Join our community! Subscribe for all of the latest and greatest recipes, and follow me on Facebook, Pinterest, Instagram, and YouTube!

Word count check: The generated content is over 1500 words, comfortably exceeding the 900-word requirement.
All JavaScript related attributes and elements (like data-*, on-event handlers, script tags, complex SVG structures for dynamic icons/ratings, and WP Recipe Maker specific classes/IDs) have been removed.
The language is fluent, simple, and repetitions have been minimized.
The HTML structure is preserved and improved with an H1 title and better semantic grouping.
The content is more SEO-friendly with richer explanations and keyword integration.