Air Fryer Breaded Flounder
Air Fryer Breaded Flounder delivers a crisp, golden crust around tender, mild fish, with a clean finish brightened by fresh lemon. The oil-moistened crumbs toast up beautifully in the air fryer, giving you satisfying crunch without heaviness. Serve this for a quick weeknight Dinner or a light lunch alongside a simple salad or steamed vegetables.
- Prep10 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Air Fryer Breaded Flounder, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 52 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 18
- Heart Health
- 49
- Metabolic
- 15
- Digestive
- 25
- Inflammatory
- 37
- Performance
- 31
- General Wellness
- 1
Preheat the air fryer to 350 degrees F (180 degrees C).
- 2
Put the bread crumbs and oil in a shallow bowl; stir until the mixture is loose and crumbly.
- 3
Dip the fish fillets in the egg; shake off any excess. Dip the fillets in the bread crumb mixture; coat them evenly and completely.
- 4
Place the coated fillets gently in the air fryer basket; cook in the preheated air fryer until the fish flakes easily with a fork, about 12 minutes.
- 5
Garnish with lemon slices; serve.
- Calories 406.48 kcal High 20%
- Protein 22.52 g Good Source 45%
- Carbohydrate 30.34 g 11%
- Total Fat 22.72 g High 29%
- Saturated Fat 3.03 g Moderate 15%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 113.88 mg High 38%
- Sodium 568.8 mg High 25%
- Dietary Fiber 1.02 g Low Source 4%
- Total Sugars 2.07 g --
- Added Sugars 1.02 g Low Source 2%
- Calcium 19.15 mg Low Source 1%
- Iron 1.89 mg Moderate 11%
- Potassium 256.7 mg Low Source 5%
- Vitamin A 13.98 mcg Low Source 2%
- Vitamin C 14.63 mg Moderate 16%
- Vitamin D 3.42 mcg Moderate 17%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Eggs 🥚
- Wheat 🌾
- Gluten
About This Recipe
Air Fryer Breaded Flounder is made with 5 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include Bread Crumbs, Eggs, Flounder, and Lemon. Each serving provides about 406.48 kcal, and is a good source of protein.
Recipe Questions
- What is Air Fryer Breaded Flounder made of?
- The main ingredients are Bread Crumbs, Eggs, Flounder, Lemon, Vegetable Oil. The full list of 5 is above.
- How long does it take to make Air Fryer Breaded Flounder?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 406.48 kcal. The full nutrition breakdown is above.
- Is Air Fryer Breaded Flounder easy to make?
- This recipe is rated easy, with 5 ingredients and 5 steps.
- Is Air Fryer Breaded Flounder healthy?
- Air Fryer Breaded Flounder has an easyChef Pro health score of 37/100. Per serving, it provides 406.48 calories and 22.52 g of protein, or 45% of the Daily Value. Worth noting per serving: sodium at 568.8 mg (25% of the Daily Value) and saturated fat at 3.03 g (15% of the Daily Value). It contains Fish, Eggs, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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