High-protein air fryer cod with a mustard and almond crust

Air fryer cod with a mustard and almond crust, served with cherry tomatoes and baby potatoes. A gluten-free, high-protein lunch with 41.2 g protein, ready in 30 minutes.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 460 kcal per serving
• Protein: 41 g
• Fat: 15 g
• Carbs: 36 g

Ingredients

• 360g cod fillet
• 30g ground almonds
• 250g cherry tomatoes
• 400g baby potatoes
• 1 lemon
• 1 tbsp olive oil
• 2 tsp Dijon mustard
• ½ bunch of parsley
• 1 pinch of salt
• 1 pinch of pepper

Method

You’ll need: air fryer · saucepan · chopping board · knife · grater

1. Cook the baby potatoes in salted water for about 18 minutes until tender.
2. Finely chop the parsley and mix it with the ground almonds, lemon zest, salt, pepper and half the olive oil.
3. Pat the cod dry, brush the top with the Dijon mustard and press the almond crust onto it.
4. Line the basket with perforated baking paper, put the fish on it and arrange the cherry tomatoes with the rest of the oil alongside. Cook everything at 180 °C for 10 to 12 minutes without preheating, until the fish flakes easily.
5. Serve the cod with the tomatoes, baby potatoes and lemon wedges.

Good to know

Fish in the air fryer sounds risky, but it's easier than in a frying pan: nothing sticks, nothing spits. The mustard and almond crust keeps the cod juicy and turns golden brown.

Swaps

Cod → coley (cheaper). Almonds → hazelnuts (stronger flavour). Baby potatoes → boiled potatoes from the day before (quicker). Dijon mustard → medium-hot mustard (milder).

Cooking tips

Thick pieces of fillet need 12 minutes, thin tail pieces only 8. Perforated baking paper stops the fish from sticking to the rack.

Storage

Best eaten fresh; leftovers keep, covered, for a day in the fridge.

Allergens

Contains fish, mustard and almonds (tree nuts); child-friendly. In pregnancy, cook the fish right through.

Frequently asked questions

How long does cod with a mustard and almond crust keep in the fridge?

Best eaten fresh; leftovers keep, covered, for a day in the fridge.

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