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EASY AIR FRYER COD

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Easy Air Fryer Cod served with a salad of mixed greens, diced pepper & celery, roasted cauliflower & turnip, arugula microgreens, Eaton Hemp hemp hearts, sriracha, and a squeeze of fresh lemon.

Easy Air Fryer Cod served with a salad of mixed greens, diced pepper & celery, roasted cauliflower & turnip, arugula microgreens, hemp hearts, sriracha, and a squeeze of fresh lemon.

Spice-rubbed Easy Air Fryer Cod on a salad of organic spring mix, diced celery, diced red & yellow bell pepper grape tomatoes, roasted broccoli, microgreens, hemp hearts, and Coconut chips. Served with Smoky Chipotle dressing and guacamole on the side.

If you haven’t tried air-fryer fish yet, now is the time. This recipe is incredibly simple, consistently delicious, and packed with lean protein—a nutrient many midlife women don’t get enough of. Cod cooks beautifully in the air fryer: tender, flaky, and lightly crisp on the outside with almost no effort.

Why this recipe is great for perimenopause + menopause

As estrogen declines, maintaining muscle mass becomes harder and blood sugar regulation can shift. Prioritizing high-quality protein at every meal becomes essential—both for preserving lean mass and supporting satiety, metabolic health, and weight management. Cod is an ideal “menopause-friendly” protein:

  • Lean but nutrient-dense, with 30 g+ of high-quality protein per serving

  • Very low in calories, making it easy to build balanced meals

  • Rich in B vitamins, selenium, and iodine for thyroid + metabolic support

  • Quick & fuss-free, perfect for busy midlife schedules

Pair it with leafy greens, colourful veg, healthy fats, and a fibre-rich dressing for a complete, blood-sugar-steadying meal.

Seasoned cod fillet, ready for air fryer.

Seasoned cod fillet, ready for air fryer.

Ingredients:

  • Fresh cod fillets (about 170 g / 6 oz each)

  • Redmond Real Salt, Homemade Spice Rub (see below), or seasoning of choice

  • Spray avocado or olive oil

Directions:

  1. Preheat your air fryer to 400°F (200°C).

  2. Pat the cod very dry. Moisture is the enemy of crispness.

  3. Season generously with Redmond seasoning salt or spice rub.

  4. Lightly spray the air fryer basket with avocado/olive oil.

  5. Place cod in a single layer (leave space between fillets for airflow), then spray the tops lightly with oil.

  6. Air fry for 8 minutes, gently flip, spray again, and cook 2–4 minutes more, or until the surface is lightly golden and the fish flakes easily with a fork.

  7. Serve immediately with your favourite salad, roasted vegetables, guacamole, or a creamy yogurt-based dressing.

Macros for fish alone (per 170 g / 6 oz cooked cod fillet)

Assuming ~1 tsp oil total from spray usage.

  • Calories: ~175

  • Protein: ~32 g

  • Fat: ~3 g

  • Carbohydrates: 0 g

  • Fibre: 0 g

Easy Air Fryer Cod made with the Homemade Spice Rub (below).

Homemade Spice Rub

This rub works well on fish, chicken, shrimp, and even roasted vegetables. Please note that you can adjust the mix to your liking by omitting, reducing or increasing certain spices. The recipe can also be easily cut in half if a smaller amount is preferred.

Mix together the following:

  • 1 tbsp smoked paprika

  • 2 tsp Kosher salt

  • 2 tsp onion powder

  • 2 tsp garlic powder

  • 1 tsp cayenne

  • 1 tsp Lakanto Brown sugar-free monk fruit sweetener (or brown sugar)

  • 1/2 tsp black pepper 

  • 1/2 tsp allspice

Transfer any leftovers to an airtight container such as a mason jar and store in a cool, dry place for 3 to 4 months.

Easy Air Fryer Cod served on coleslaw with blistered tomatoes, sliced avocado, arugula microgreens, toasted sunflower seeds, and Eaton Hemp toasted hemp seeds.

Easy Air Fryer Cod made with seasoning salt and served on coleslaw with blistered tomatoes, sliced avocado, arugula microgreens, toasted sunflower seeds, and toasted hemp seeds.

This recipe was originally published Jan 28, 2021. It was updated Nov 15, 2025.