This almond crusted cod is easy to prepare in the air fryer and makes a great protein source.
Why You’ll Love Almond Crusted Cod
If you aren’t a big fish person, then cod is a good one to try to receive all the wonderful health benefits fish provides. Cod is a flaky white fish that does not have a strong fishy taste. Add flavor with seasonings and sauces.
The almond crust provides delightful flavor and is easy to make. Almonds provide additional protein and healthy fats, along with fiber. Crushed almonds mixed with garlic powder and no salt seasoning creates a delicious low carb crust .
Benefits of Eating Fish
Fish is high in omega-3 fatty acids, which has been found to improve brain and heart health, and reduce inflammation. The Dietary Recommendations for Americans recommend eating at least 8 ounces of fish a week to reap the health benefits. Mercury levels vary in fish. Cod is on the FDA’s best choices list for mercury levels.
Frozen Fish is a Good Choice
Depending on your location, it can be hard to find fresh fish. Frozen fish provides the same benefits and can be more convenient. I used frozen cod from Costco. Thaw frozen fish before adding the almond crust. The package on the cod I used said to thaw for 8-10 hours in the refrigerator, but it took at least twice as long. I would recommend letting it thaw for 16-24 hours.
Ingredients
- Cod: The protein source and provides vitamin B12 and omega-3 fatty acids.
- Sliced Almonds: easy to crush. Almonds provide healthy fats, fiber, protein, magnesium, and vitamin E.
- Egg: helps the almond crust stick to cod.
- Garlic powder and no salt seasoning: add flavor and garlic is rich in antioxidants. You can use any seasoning mix you like. Trader Joe’s 21 seasoning salute is a good option. You can make your own mix with pepper, onion powder, and more garlic powder.
How to Make Almond Crusted Cod
If using frozen cod, thaw in refrigerator for 12-24 hours. Cut cod into four 4 oz filets.
To crush almonds, place in a sandwich bag and seal. Use a meat tenderizer to crush into small pieces.
In a small bowl, mix crushed almonds, garlic powder, and no salt seasoning. In a second small bowl, whisk egg.
Coat each piece of cod in egg, then in almond mixture.
Place cod filets in a single layer in air fryer basket. Air fry at 400°F for 8-12 minutes, depending on thickness. Turn halfway. Cook until internal temperature is 145°F.
What to Pair with Almond Crusted Cod
I paired Almond Crusted Cod with quinoa and asparagus. Quinoa is high in protein and prepared just like rice. Use a rice cooker to easily cook quinoa. Since I used my air fryer to make the cod, I also used it to make crispy asparagus. I coated the asparagus with olive oil and no salt seasoning and air fried at 400°F for 12 minutes, turning halfway.
I used 1 cup dry quinoa and 16 oz asparagus. This almond crusted cod meal provides 380 calories, 33.5 g protein, 35 g carbs, 7.5 g fiber, 12 g fat, and 1 g saturated fat.
Tips
- If using frozen cod, then thaw it fully before cooking. It can take up to 24 hours in the refrigerator to fully thaw.
- Add any seasoning you like to flavor the crust. You can make your own no salt seasoning with a mix of garlic, onion, and black pepper. Trader Joe’s 21 seasoning salute works well.
- Pair with quinoa and asparagus for a delicious meal that provides 33.5 g protein and 7.5 g fiber.
Try These Meal Prep Recipes
- Healthy Lemon Garlic Shrimp Pasta
- Beef and Butternut Squash Stew in Pressure Cooker
- Easy Pesto Chicken Rice Bowl Meal Prep
- Healthy Buffalo Chicken Dip
- The Easiest Air Fryer Pizza: 5 Trader Joe’s Ingredients
- Healthy Chicken Gnocchi Bake
Free Meal Plan
Having trouble deciding what meals to prep for the week? Get my FREE 7-Day Meal Plan for inspiration!
Almond Crusted Cod in Air Fryer
Equipment
- 1 Air Fryer
Ingredients
- 1 lb cod
- 1/2 cup sliced almonds
- 1/2 tsp garlic powder
- 1 tbsp no salt seasoning or mix of 1 tsp of each of garlic powder, onion powder, and black pepper
- 1 egg
Instructions
- If using frozen cod, thaw in refrigerator for 12-24 hours. Cut cod into four 4 oz filets.
- To crush almonds, place in a sandwich bag and seal. Use a meat tenderizer to crush into small pieces.
- In a small bowl, mix crushed almonds, garlic powder, and no salt seasoning. In a second small bowl, whisk egg.
- Coat each piece of cod in egg, then in almond mixture.
- Place cod filets in a single layer in air fryer basket. Air fry at 400°F for 8-12 minutes, depending on thickness. Turn halfway. Cook until internal temperature is 145°F.
Notes
- If using frozen cod, then make sure it is fully thawed before cooking. It can take up to 24 hours in the refrigerator to fully thaw.
- Add any seasoning you like to flavor the crust. Make your own no salt seasoning with 1 tsp of each of garlic powder, onion powder, and black pepper.
- Pair with quinoa and asparagus for a delicious meal that provides 33.5 g protein and 7.5 g fiber.
- I used an air fryer liner at first, but would recommend not using one. The almond crust will be crispier when you don’t use it.
