Mediterranean cod in the Air Fryer
Juicy cod fillet cooked on top of golden Mediterranean vegetables with aubergine, courgette, red pepper and garlic. A light and colourful fish dish with a clear Mediterranean flavour, ready in 40 minutes.
Equipment
- 1 Air fryer
- 1 Cutting board
- 1 Knife
- 1 Mixing bowl
- 1 Bagepapir (til airfryer)
- 1 Brush
Ingredients
Vegetables
- 1 pcs aubergine Cut into 2 cm cubes
- 1 pcs courgette Cut into 2 cm cubes
1 pcs red pepper Cut into wide strips
250 g cherry tomatoes Halved
3 clove garlic Thinly sliced
2 tbsp olive oil- 1 tsp herbes de Provence
0.5 tsp salt
Cod
- 600 g cod fillet Skinless and boneless, in 4 pieces
- 1 tbsp olive oil For brushing
- 1 tsp herbes de Provence
- 0.5 tsp salt
1 pinch black pepper Freshly ground
Serving
1 pcs lemon Cut into wedges
10 leaf fresh basil
Instructions
Preparation
- Cut 1 pcs aubergine and 1 pcs courgette into roughly 2 cm cubes so they finish at the same time.
- Deseed 1 pcs red pepper and cut it into wide strips. Halve 250 g cherry tomatoes, and thinly slice 3 clove garlic.
- Toss the vegetables in a mixing bowl together with 2 tbsp olive oil, 1 tsp herbes de Provence and 0.5 tsp salt until every piece is coated in oil.
- Pat 600 g cod fillet dry with kitchen paper. Brush the pieces with 1 tbsp olive oil and season them with 1 tsp herbes de Provence, 0.5 tsp salt and 1 pinch black pepper.
Cooking in the air fryer
- Preheat the air fryer to 180 °C on the fan setting.
- Put a piece of baking paper in the air fryer basket, and spread the vegetables out on top in an even layer. Roast them for 14 minutes at 180 °C, shaking or turning them after about 7 minutes.
- Place the pieces of cod on top of the vegetables with the thickest end facing out towards the edge of the basket. Continue cooking for a further 11 minutes at 180 °C.
- Check the fish at its thickest part with a fork: the flesh should flake easily and be an even matt white all the way through. If the centre is still translucent, give it 1-2 minutes more.
Serving
- Divide the vegetables and cod between four plates. Scatter 10 leaf fresh basil over the top, and serve with 1 pcs lemon cut into wedges to squeeze over the fish.
Notes
Tips for a perfect result:
Cut the aubergine and courgette into evenly sized cubes so they finish at the same time. The vegetables need to lie in a single layer — in several layers they steam instead of taking on colour. Always pat the cod thoroughly dry, otherwise the surface cooks in its own liquid. Variation:
Swap the cod for coley, hake or salmon; salmon needs 2-3 minutes less. A couple of tablespoons of black olives or capers added for the last 5 minutes give the dish a saltier Mediterranean character. Serving:
The dish is filling served with boiled new potatoes, couscous or a piece of wholemeal bread to mop up the vegetable juices. Portion size:
If your air fryer is smaller, you can make the dish in two batches.
Cut the aubergine and courgette into evenly sized cubes so they finish at the same time. The vegetables need to lie in a single layer — in several layers they steam instead of taking on colour. Always pat the cod thoroughly dry, otherwise the surface cooks in its own liquid. Variation:
Swap the cod for coley, hake or salmon; salmon needs 2-3 minutes less. A couple of tablespoons of black olives or capers added for the last 5 minutes give the dish a saltier Mediterranean character. Serving:
The dish is filling served with boiled new potatoes, couscous or a piece of wholemeal bread to mop up the vegetable juices. Portion size:
If your air fryer is smaller, you can make the dish in two batches.
Nutrition
Calories: 290kcalCarbohydrates: 12gProtein: 32gFat: 12gSaturated fat: 2gPolyunsaturated fat: 2gMonounsaturated fat: 8gCholesterol: 70mgSodium: 680mgPotassium: 1150mgFiber: 4gSugar: 7gVitamin A: 1600IUVitamin C: 65mgCalcium: 70mgIron: 2mgNet carbohydrates: 8g
