Easiest Air Fryer Baked Cod with Herby Mayo and Asparagus
This one-pan air fryer cod with herby mayo and asparagus, is perfect for busy nights. It is high in protein and fibre with good carbs, but it also bursts with flavour, thanks to the layered cooking technique.
In the hustle and bustle of everyday life, finding a healthy, delicious, and easy-to-prepare meal can be challenging. An air fryer significantly cuts cooking time by using rapid air circulation technology, which distributes heat evenly and cooks food faster than traditional ovens. This efficiency allows meals to be prepared in a fraction of the time, making it ideal for busy lifestyles. Additionally, air fryers contribute to healthy eating by requiring little to no oil, reducing the overall fat content of dishes. This lowers calorie intake and maintains the crispiness and flavour of traditionally fried foods, making it easier to enjoy healthier versions of favorite meals without compromising on taste or texture.
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Why Air Fryer Cod is Healthy
This air fryer cod recipe is an excellent source of lean protein, essential for muscle repair and growth. It is low in fat, making it an ideal choice for those watching their calorie intake. Cod is also rich in vitamins and minerals, including Vitamin B12, Vitamin D, and iodine, which are crucial for maintaining energy levels, bone health, and thyroid function. Additionally, cod contains omega-3 fatty acids, which support heart health and reduce inflammation.
Tips for Choosing the Best Cod
- Freshness: Look for cod fillets that are firm, moist, and have a fresh, ocean-like smell. Avoid any fillets that appear dry or have a strong fishy odour.
- Color: Fresh cod should be translucent white. If the flesh appears dull or has a yellowish tint, it may not be fresh.
- Sustainability: Choose cod that is sustainably sourced to support environmental conservation. Look for certifications such as MSC (Marine Stewardship Council).
Good, Better, Butter Beans
Butter beans are packed with nutrients. They are a great source of dietary fibre, which aids in digestion and helps maintain a healthy weight by keeping you full longer. Butter beans are also rich in plant-based protein, making them an excellent addition to a balanced diet. They provide essential minerals such as iron, magnesium, and potassium, which are vital for energy production, bone health, and regulating blood pressure. Moreover, butter beans have a low glycemic index, making them a good option for blood sugar management.
Building Flavour in Layers
This air fryer cod recipe builds flavour in layers, starting with the butter beans and ending with the herby mayo-coated cod. The herbs, lemon zest, and garlic infuse the beans with a bright, fresh taste, while the herby mayo keeps the cod moist and flavourful. Cooking the asparagus with the beans ensures it absorbs the savoury flavours, making every bite deliciously cohesive.
Seasonality of Asparagus
Asparagus is a seasonal vegetable, typically available from late February to June, with peak season in April and May. Fresh, in-season asparagus is tender and flavourful. During the off-season, imported asparagus may be available but often lacks the same quality and taste as locally sourced, in-season produce.
Handling Asparagus: Cutting vs Snapping
While it’s common to snap off the woody ends of asparagus, cutting off 2 cm from the base with a sharp knife is often better. Snapping can result in uneven lengths and waste more of the edible portion. Cutting ensures a cleaner, more precise removal of the tough base, providing a more uniform and aesthetically pleasing presentation.
Substitution List
- Cod: Substitute with haddock, halibut, or tilapia for similar cooking times and textures.
- Butter Beans: Use cannellini beans, navy beans, or chickpeas as alternatives.
- Creme Fraiche: Replace with sour cream.
- Parmesan Cheese: Swap with Pecorino Romano or Grana Padano.
- Asparagus: Substitute with green beans or broccoli if asparagus is unavailable.
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Loved This Air Fryer Baked Cod with Herby Mayo and Asparagus?
If you made this air fryer cod, let me know! Leave a comment, rate it, and don’t forget to tag your photo #theculinarycartel on Instagram so I can see what you come up with.
Want to try some other butter bean recipes?
Crispy Fried Egg with Parsley Pesto and Beans
Happy cooking!
Frequently Asked Questions
Can I make this dish dairy-free?
If removing the parmesan cheese and creme fraiche to make the dish dairy-free, mix half to a full teaspoon of cornflour to some stock to thicken the beans.
Can I substitute some of the ingredients in this air fryer cod recipe?
- Cod: Substitute with haddock, halibut, or tilapia for similar cooking times and textures.
- Butter Beans: Use cannellini beans, navy beans, or chickpeas as alternatives.
- Creme Fraiche: Replace with sour cream.
- Parmesan Cheese: Swap with Pecorino Romano or Grana Padano.
- Asparagus: Substitute with green beans or broccoli if asparagus is unavailable.
Can I use other herbs besides parsley and chives?
Dill, tarragon, or cilantro would also work well in this recipe.
Can I use dried herbs instead of fresh?
Yes! Start with a teaspoon and adjust to taste.
How do I choose the best cod?
Look for the following when buying cod:
- Freshness: Look for cod fillets that are firm, moist, and have a fresh, ocean-like smell. Avoid any fillets that appear dry or have a strong fishy odour.
- Color: Fresh cod should be translucent white. If the flesh appears dull or has a yellowish tint, it may not be fresh.
- Sustainability: Choose cod that is sustainably sourced to support environmental conservation. Look for certifications such as MSC (Marine Stewardship Council).
Can I use frozen cod fillets?
Absolutely! Thaw them completely and pat dry before using.
Can I prepare this air fryer cod dish ahead of time?
You can prepare the herb mixture and bean mixture ahead of time, but cook the cod and asparagus just before serving for the best texture and flavour.
How can I tell when the cod is done cooking?
The cod is done when it flakes easily with a fork and is opaque throughout.
Is this recipe suitable for a low-carb diet?
Yes, this recipe is relatively low in carbs, but you can reduce the carbohydrate content further by omitting the butter beans or substituting them with a lower-carb vegetable like cauliflower.
Easy Air Fryer Cod with Herby Mayo and Asparagus
- Total Time: 35 minutes
- Yield: 4 portions
Description
This one-pan air fryer cod with herby mayo and asparagus, is perfect for busy nights. It is high in protein and fibre with good carbs, but it also bursts with flavour, thanks to the layered cooking technique.
Ingredients
For the Beans
- 25g bunch parsley
- 12g (half a bunch) chives
- 1 Lemon
- 2 large tins (700g) butter beans, rinsed and drained
- 125ml chicken/fish/vegetable stock
- 15g/3 tbsp grated parmesan cheese
- 2 tbsp creme fraiche
- 1 garlic clove, minced
- 1 pack asparagus
For the Cod
- 4 cod fillets
- 1 garlic clove
- 2 tbsp mayonnaise
Instructions
- If cooking this dish in the oven preheat the oven to 190°C (375°F) on fan. If air frying proceed with the next step.
- Rinse the parsley and chives. Chop them finely, discarding any large stalks from the parsley. Zest the lemon. In a bowl, combine the chopped parsley, chives, and lemon zest. Set aside ¼ of the herb and lemon zest mixture for later to coat the cod.
- In a roasting dish suitably sized for your air fryer or oven, combine the butter beans, stock, parmesan cheese, the large quantity of the fresh herb and lemon zest mixture, creme fraiche, and minced garlic. Season with salt and pepper to taste.
COOKING
- Air fry for 10 minutes at 180°C (355°F) there is no need to preheat.
- In the oven in the oven for 13 minutes at 190°C (375°F). The liquid should be thickened, and the beans should be soft. If needed, cook for an additional 3 minutes (oven or airfryer) or until desired consistency is reached.
- While the beans are cooking, wash the asparagus, and if using while spears, trim 2cm from the base to remove the woody section. Cut the remaining asparagus into 3-4 cm pieces.
- Cut the zested lemon into wedged.
- In a small bowl, combine the reserved ¼ of the herb and lemon zest mixture with the mayonnaise, 1 tablespoon lemon juice (from 1-2 of the lemon wedges), and salt and pepper to taste.
- Pat the cod fillets dry with paper towels. Season them generously with salt and pepper. Spread the herby mayo mixture evenly over the top of each cod fillet.
- Once the beans are cooked, add the chopped asparagus to the roasting dish. Arrange the cod fillets on top of the asparagus and bean mixture.
COOKING
- In the air fryer at 200°C (390°F) for 7-12 minutes.
- In the oven at 220°C (430°F) for 7-12 minutes, depending on the thickness of the cod fillets. The cod is cooked through when it flakes easily with a fork.
- Serve immediately and enjoy with the remaining lemon wedges on the side.
Notes
- For a richer flavour, use freshly squeezed lemon juice instead of store-bought
- You can adjust the amount of lemon zest and herbs to your preference.
- Please check the FAQs for a list of substitutions.
- This dish is a complete one tray meal, but if you like add some bread to mop up any leftover sauce.
- Prep Time: 10 min
- Cook Time: 25 min
- Category: Mains
- Method: Air fryer or oven
