If you're looking for a quick yet flavourful way to prepare cod fillets, using an air fryer is the ultimate solution. Not only is it a healthy alternative to frying with oil, but it also ensures that your cod is perfectly crispy on the outside and flaky on the inside.
Why Choose Cod?
Cod is a versatile white fish that’s low in fat and a rich source of vitamin B12 and omega-3 fatty acids. Its mild flavour allows it to complement many seasonings and marinades, making it a popular choice for health-conscious UK home cooks.
Ingredients
- 2 cod fillets
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 lemon, cut into wedges
- Fresh parsley, chopped, for garnish
Instructions
- Preheat your air fryer to 200°C. This usually takes about 5 minutes, but check your model’s manual for the most accurate information.
- Pat the cod fillets dry with a kitchen towel to ensure they crisp up nicely in the air fryer.
- Brush both sides of the fillets with olive oil. Season with salt, pepper, garlic powder, and paprika.
- Place the seasoned cod into the air fryer basket. Make sure the fillets don't overlap to ensure even cooking.
- Air fry the fillets for 10-12 minutes, flipping halfway through. The fish should be golden brown and flake easily with a fork.
- Remove the cod from the air fryer. Serve immediately with lemon wedges and a sprinkle of fresh parsley.
Tips for Perfectly Air-Fried Cod
- Check for Doneness: The internal temperature of the fish should reach 63°C. You can use a meat thermometer to ensure it’s perfectly cooked.
- Use Parchment Paper: If you’re concerned about the fish sticking, place a piece of parchment paper in the basket before adding the fillets.
- Experiment with Flavours: Try different seasonings like lemon pepper, dill, or even a spicy chili rub for variety.
Pairing Suggestions
Cod is incredibly versatile and pairs well with many sides. Consider serving it with mashed potatoes, a fresh garden salad, or some roasted vegetables. For an extra kick, try a tangy tartar sauce or a herby pesto.
Nutritional Information
Per fillet: 180 kcal, 6g fat, 1g saturated fat, 0g carbohydrates, 0g sugar, 0g fibre, 34g protein, 0.4g salt.
With the ease and speed of air frying, this cod fillets recipe is perfect for a weeknight dinner or a quick lunch. It's a nutritious choice that doesn't compromise on flavour or texture, and it allows you to enjoy the true taste of cod without overwhelming it with oil.