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 (or 270 calories without tartar sauce). The fish fingers in air fryer calories are the same as when they’re cooked in the oven, as long as no oil is added. Learn more about the calories in fish sticks and get my delicious air fryer recipe here!

📋 Air Fried Fish Fingers Calories 

One serving of these air fryer fish fingers provides 470 calories, 11.9 grams net carbs, and 29.8 grams protein. This nutrition information includes the fish sticks and homemade tartar sauce, but no side dishes. 

Birds Eye Fish Fingers (Air Fryer) Calories

How many calories in fish sticks from Birds Eye? There are 236 calories for 4 Birds Eye cod fish fingers (source). This means there are 59 calories for 1 Birds Eye fish finger. 

Van de Kamp Fish Sticks (Air Fryer) Calories

There are 220 calories for 6 Van De Kamp fish sticks. Thus, there are about 37 calories in 1 fish stick. 

Gorton’s fish sticks are similar, containing 200 calories per 6 fish sticks, or 33 calories each. 

How many calories are in one fish finger?

There are approximately 30-70 calories in one fish finger. Fish finger calories may vary by brand, and large fish fingers may be 150 calories each or more. My homemade fish fingers are about 68 calories each. 

How many calories in 3 fish fingers?

There are 90-210 calories in three fish fingers, depending on the brand. For example, 3 Birds Eye fish fingers are 177 calories, Trident fish sticks are 170 calories for 3, and 3 Van De Kamp fish sticks are 110 calories. 

⭐ Air Fryer Fish Sticks Recipe 

Here are the ingredients you need for fish sticks in an air fryer: 

• 1 lb cod fillets (454g) 
• ¼ cup coarse cornmeal 
• 2 tablespoons spelt flour (whole wheat flour or all purpose flour may be substituted) 
• 1 tablespoon grated Parmesan cheese 
• ½ teaspoon dried basil 
• 1/8 teaspoon garlic powder 
• 1/8 teaspoon onion powder 
• Black pepper, to taste 
• 1/3 cup 2% milk 
• 2 tablespoons melted butter 
• Cooking oil spray 

Get a printable recipe card at the end of the post! 

White fishes are wonderful for fish sticks, and I am using cod in this air fryer fish sticks recipe. Here are some of my favorite types of fish for making fish sticks: 

• Cod 
• Tilapia 
• Haddock 
• Halibut 
• Pollock 

You can also make air fryer salmon fish sticks for an extra boost of omega-3 fatty acids. If your fish filets are thinner or thicker than mine, keep in mind that it can impact the cooking time. 

The kitchen equipment you need to air fry fish sticks includes a good knife, an air fryer, and a meat thermometer.  The Ninja Foodi, Cosori, Philips, Actifry, Nuwave, Instant Vortex, Cuisinart, Power Air Fryer, etc. can be used. However, air fryers tend to vary a bit in cooking time, so don’t be afraid to adjust the cooking time as needed.  

Cutting your fish to a different size than I did may also alter the cooking time. 

➕ How to Cook Fish Sticks in Air Fryer 

Making fish sticks in air fryer is easier than you might think! This air fryer fish sticks recipe cooks in under 15 minutes, perfect for a fast weeknight dinner.  

Store-bought frozen fish sticks often have an ingredient list that is 10 miles long, with additives you may not want. Try these homemade healthy fish sticks in the air fryer instead!  

Here are the step-by-step instructions on how to air fry fish sticks: 

1. For frozen fish fingers in air fryer: If you have frozen fish, thaw and pat it dry with paper towels before breading. This may help the breading to stick better. 

2. Mist the air fryer basket or tray with cooking spray. I only needed one air fryer tray for this recipe. 

3. Fresh fish fingers in air fryer: Cut the cod fillets into 12 even pieces. I started with 3 fillets and cut them widthwise into 4 strips each. 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 the fish sticks by dipping them first in the milk and then in the cornmeal breading mixture. Place breaded fish sticks in a (non-touching) single layer on the air fryer tray. 

5. Drizzle the melted butter over the fish sticks. They’re ready to go in the air fryer! 

⏲️ Cooking Time and Temperature 

How long to cook fish fingers in air fryer? Air frying fish sticks takes a total of 14 minutes at 400 degrees Fahrenheit. 

Put the tray with the fish sticks on the top rack in your air fryer oven. Air fry for 7 minutes at 400F (200C). Then carefully flip the fish sticks, put the baking tray back on the top rack, and air fry for an additional 7 minutes at 400F (200C). 

While the fish sticks cook, stir together the 2 parts mayo and 1 part finely chopped pickles for homemade tartar sauce. You can finish up any fish stick side dishes you’re serving as well. 

BTW, if you don’t have an air fryer, broil the fish for 5-8 minutes in the oven. The fish sticks are a little less sturdy with the oven method, but tasty either way. 

However you cook your fish, use a meat thermometer to check that it reached the minimum safe internal temperature of 145 degrees Fahrenheit (63C). Cook them a few minutes longer if they aren’t at a safe temperature. 

Serve your crispy fish sticks with a squeeze of lemon juice and tartar sauce or your favorite dipping sauce. Yum! 

How to Elevate Fish Sticks

I like to serve this air fryer recipe with lemon wedges and homemade tartar sauce. The dip adds a little extra flavor to the meal and is worth the tiny bit of additional effort.  

Here are some other good dipping sauces for fish sticks: 

• Cocktail sauce 
• BBQ sauce 
• Buffalo sauce 
• Ketchup 
• Sweet chili sauce 
• Sriracha mayo 
• Ranch dressing 

You could also sprinkle them with some Old Bay seasoning. SO GOOD! 

️FAQs 

Why are fish fingers so high in calories? 

Most store-bought fish sticks have white flour, added sugar, and highly processed oils in the ingredients list. These ingredients add a lot of calories to the low calorie fish. These homemade air fryer fish sticks are healthier because they have no added sugar, use whole grain flour, and are not deep fried.  

How to reheat fish sticks in air fryer? 

Leftover fish sticks keep for 1-2 days in the refrigerator. You can reheat refrigerated fish sticks in the air fryer for 3-5 minutes at 400F. Add additional air frying time as needed until they are warmed and crisped to your liking. 

Can you cook frozen fish sticks in air fryer? 

Yes, you can air fry frozen fish sticks from the store! Check out this frozen fish in air fryer post to see how it is done. You’ll save time compared to using the oven! 

How to make a keto fish sticks air fryer recipe? 

Making low carb air fryer fish is easy! Instead of the breading used here, bread your fish fingers with seasoned pork panko breadcrumbs. Try using beaten egg instead of milk to drop the carbohydrates down even further. 

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

Make this fish stick recipe gluten free by swapping out the spelt flour for your favorite gluten-free flour. I’d recommend trying fine ground almond flour. Ian’s makes frozen gluten free fish sticks if you’d prefer store-bought. 

👩🏻‍🍳 Other Air Fryer Fish Recipes 

Looking for other air fryer recipes using fish? Here some more air fryer fish recipes you may enjoy: 

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

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