1lbfrozen cod454 grams; three ½-inch (1.27 cm) thick fillets
salt and pepper, to taste
1recipecod topping(optional but HIGHLY recommended, see recipe notes)
Place the frozen cod pieces in a single layer on your air fryer tray or in the air fryer basket.
Air fry the cod for 4 minutes at 350°F (175°C). (Use the top rack position if you have an air fryer oven.) Then flip the cod, and brush the tops of the fillets with ½ tablespoon of oil. Air fry for 7 minutes at 375°F (190°C).
Flip the cod once more, and brush the tops with the rest of the oil (½ tablespoon). Air fry for 7-8 more minutes at 375°F (190°C).
Check the cod with a meat thermometer to ensure it reached a minimum safe internal temperature of 145°F (63°C). Add cooking time if needed. Sprinkle the fish with some salt and pepper, if you wish. Serve with the optional topping (recipe below).
Note: Using ½-inch (1.27 cm) thick cod pieces is very important for this recipe! Your cod may not cook properly if it is too thick.
This is a level 1 recipe (may help support fat loss). Cod fish topped with fruit salsa is a healthy, low calorie, protein-packed entrée. It’s a great start for a high-volume and filling meal that can support a healthy weight. Adding lots of low-oil non-starchy veggies to your plate gives you a substantial portion of food for very few calories.I served my cod meal with pesto-roasted zucchini and brown rice. If you add a glass of milk, you’re getting all five food groups with this meal. (P.S. I don’t tend to be this nutritionally “perfect” and cover any dietary gaps with healthful snacks.)If chopping a bunch of fruit is too much work right now, serve the cod with fruit salsa from the store. Most grocery stores have an abundance of ready-made salsas that would go well with fish. (That said, you get a lot more options for fruit combos when you make your own!)
Cod Topping Recipe
1 cup diced strawberries
½ medium peeled and chopped Champagne mango (about 4 ounces/113 grams)
1 medium kiwi, peeled and diced
¼-½ jalapeno, seeded and chopped
1 tablespoon orange juice, freshly squeezed
½ teaspoon orange zest
Dice the strawberries, mango, and kiwi into ¼-½ inch (0.64-1.27 cm) pieces. Dice the jalapeno into ⅛-¼ inch (0.3-0.64 cm) pieces.Stir all of the topping ingredients together in a medium-sized bowl and refrigerate until serving time. Serve your delicious strawberry kiwi mango salsa over cooked cod.Nutrition information is for one serving of the air fryer cod only. The fruit salsa fish topping adds 58 calories, 11.9 grams net carbs, and 1.4 grams protein to your meal.
Calories: 160kcalProtein: 26.7gFat: 6gSaturated Fat: 0.7gIron: 2.7% DV