Lean white fish is one of the lowest-fat proteins there is, and the air fryer cooks it with barely any oil. These six dishes are light, high in protein and quick — ideal for a lower-fat way of eating.
Key takeaways
Q: What fish is lowest in fat?
A: White fish like cod, haddock and pollock are very low in fat, as are prawns. Oily fish has more fat, but the healthy kind.
Q: How do you keep air fryer fish low-fat?
A: Skip batter and breadcrumb coatings, season with herbs and lemon, and use just a light spray of oil.
Six low-fat fish recipes
| Recipe | Fat | Calories |
|---|---|---|
| Herb cod | 4g | 140 |
| Lemon haddock | 3g | 150 |
| Garlic prawns (light) | 5g | 150 |
| Mediterranean cod | 10g | 220 |
| Pollock & veg | 4g | 200 |
| Sea bass & greens | 8g | 260 |
1. Herb cod (4g fat)
Lean and flaky — our air fryer cod.
2. Lemon haddock (3g fat)
Another light white fish, cooked the same way.
3. Garlic prawns, light (5g fat)
A lighter take on air fryer prawns, easy on the butter.
4. Mediterranean cod (10g fat)
With tomatoes and a little olive oil — the Mediterranean cod.
5. Pollock & veg (4g fat)
Budget-friendly white fish with roasted vegetables.
6. Sea bass & greens (8g fat)
Delicate fish over charred greens.
Why fish works
White fish is naturally very low in fat and high in protein, while oily fish adds heart- and liver-friendly omega-3s. Cooking it in the air fryer without batter keeps it light. For more, see our low-fat recipes and low-fat chicken — with your plan always from your GP or dietitian.
Frequently asked questions
What is the lowest-fat fish?
White fish such as cod, haddock and pollock are very low in fat, as are prawns. They're high in protein and light when air-fried without batter.
Is oily fish bad for a low-fat diet?
Oily fish has more fat, but it's the beneficial omega-3 kind, often encouraged a couple of times a week. Your dietitian can advise on amounts.
Is this medical advice?
No. These are general lower-fat recipe ideas. A fatty liver should be managed with your GP or dietitian, alongside guidance from the NHS and the British Liver Trust.