High-protein air fryer coley with an oat crust and mustard leeks

High-protein coley from the air fryer with a crust of oats, parmesan and parsley, served with leeks in mustard and soured cream. Dinner in 25 minutes with 46 g protein.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 460 kcal per serving
• Protein: 46 g
• Fat: 21 g
• Carbs: 18 g

Ingredients

• 30g rolled oats
• 20g parmesan
• 15g butter
• 1 unwaxed lemon
• 400g coley fillet
• 400g leeks
• 1 tbsp olive oil
• 2 tbsp soured cream
• 1/2 bunch of parsley
• 1/2 tsp salt
• 2 tsp mustard

Method

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

1. Chop the parsley and rub it together with the oats, grated parmesan, soft butter and grated lemon zest to make crumbs.
2. Pat the coley dry, salt it lightly and place it on a piece of baking paper in the basket. Press the herby oat crumbs onto the fish.
3. Cook the coley in the air fryer at 180 °C for 10 to 12 minutes, until the crust is golden brown and the fish flakes easily.
4. Meanwhile, slice the leeks into thin rings, wash them and soften them in the olive oil for 6 minutes. Stir in the mustard, soured cream and the remaining salt.
5. Drizzle the fish with lemon juice and serve it on the mustard leeks.

Good to know

All the comfort of fish fingers, minus the shop-bought breadcrumbs. Oats, parmesan and herbs turn into a crust in the air fryer. Meanwhile, the leeks cook in the frying pan.

Swaps

Coley → cod. Oats → gluten-free oats. Soured cream → cream cheese. Leeks → spinach (soften for just 2 minutes).

Cooking tips

The baking paper needs to be weighed down by the fish, or it will blow around in the air fryer. Defrost frozen fillets completely first and pat them very dry.

Storage

Best eaten fresh; leftovers keep in the fridge for 1 day, but the crust goes soft.

Allergens

Contains fish, milk, mustard and gluten (oats) unless you use oats labelled gluten-free. In pregnancy, cook the fish all the way through.

Frequently asked questions

How long does coley with an oat crust keep in the fridge?

Best eaten fresh; leftovers keep in the fridge for 1 day, but the crust goes soft.