Description
This easy air fried cod recipe delivers restaurant-quality, flaky cod with an impossibly crispy, golden-brown crust in less than 15 minutes, making it a healthy family favorite.
Ingredients
- 400 g cod fillets, about 1 inch thick
- 60 g all-purpose flour
- 1 large egg, whisked
- 120 g panko breadcrumbs
- 30 g fresh parsley, finely chopped
- zest of 1 lemon, grated
- 5 g garlic powder
- 2.5 g smoked paprika
- 2.5 g fine sea salt
- 1.25 g black pepper
- vegetable oil spray
Instructions
- Prepare Cod: Pat the cod fillets dry using paper towels; season lightly with salt and pepper.
- Prepare Breading Station: Set up three shallow dishes: one with flour, one with whisked egg, and one with panko mixture (panko, parsley, lemon zest, garlic powder, smoked paprika, salt, and pepper).
- Bread Fillets: Dredge a fillet in flour, dip in egg, then press into the panko mixture, ensuring a complete coating.
- Preheat Air Fryer: Preheat to 190°C (375°F) for 5 minutes.
- Arrange Fillets: Spray the air fryer basket and place fillets in a single layer; lightly spray the tops with oil spray.
- Air Fry Cod: Air fry for 10-14 minutes, flipping halfway through and spraying the second side with oil spray. Cook until golden brown and flaky (internal temp 63°C / 145°F).
- Garnish and Serve: Garnish with fresh parsley and lemon zest; serve hot immediately.
Notes
To achieve a crispy crust, ensure the cod fillets are thoroughly patted dry before breading. Use panko breadcrumbs instead of regular breadcrumbs for superior crispiness. The internal temperature of the fish should reach 63°C (145°F) to ensure doneness; check at 10 minutes to avoid overcooking.
- Prep Time: 15 minutes
- Cook Time: 14 minutes
- Category: Main Course
- Method: Air Frying
- Cuisine: American
Nutrition
- Serving Size: 1 fillet (200 g)
- Calories: 450 calories
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 2 g
- Protein: 40 g
- Cholesterol: 100 mg