• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Fall Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe

Through The Fibro Fog

menu icon
go to homepage
  • Fall Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Fall Recipes
    • Recipes
    • About Me
    • Ebooks
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×
    • roasted Brussels sprouts and broccoli in a light grey bowl.
      Roasted Brussels Sprouts and Broccoli
    • herbs de Provence chicken in a cream sauce in a black skillet.
      Chicken with Herbs de Provence
    • chicken kale salad in a cream bowl with a spoon in it next to red apples and a blue cloth.
      Chicken Kale Salad
    • air fryer chicken breast and potatoes with arugula and radish on a white plate.
      Air Fryer Chicken Breast and Potatoes
    • mango cucumber smoothie in a glass next to a mango.
      Mango Cucumber Smoothie
    • ricotta salad on a white plate next to a small bowl of herb dressing and a blue cloth.
      Ricotta Salad with Roasted Peppers
    • air fryer root vegetables on a white plate.
      Air Fryer Root Vegetables
    • pesto chicken quinoa bowl in a light grey bowl next to cutlery, blue cloth and small bowl of fresh basil leaves.
      Pesto Chicken Quinoa Bowls
    • warm oat milk in a white cup with a gold rim being held next to white flowers and a cup on a pink plate.
      How to Heat Oat Milk (Stove Top and Microwave)
    • frozen berry mocktail in two glasses with a bowl of red currants in the background.
      Frozen Berry Mocktail
    • savory cottage cheese bowl with a spoon in it next to a bowl of hemp seeds, dill and blue cloth.
      Savory Cottage Cheese Bowl
    • paprika chicken soup in a white bowl with a spoon in it next to a white and blue striped cloth and bowl of dill.
      Easy Paprika Chicken Soup
    Home » Recipes » Fish

    Published: Feb 16, 2023 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Air Fryer Frozen Cod

    Jump to Recipe Print Recipe

    This air fryer frozen cod is the tasty and healthy weeknight dinner idea you will love! Super easy to make, it comes together in less than 30 minutes and can be paired with sides of your choice.

    Do check out my air fryer chicken breast and potatoes for another easy weeknight meal!

    cod fillet on a white plate with potatoes and roasted vegetables.

    Sometimes we need a quick dinner don't we? After a busy work day I head to the freezer and grab my air fryer (well not actually grab, it's kinda heavy after all . . .) and cook up a simple but delicious dinner of air fryer frozen cod fillets along with potatoes and vegetables. It's healthy, easy and comes together so quickly.

    Looking for more easy dinner ideas? I think you'll love my air fryer boneless skinless chicken thighs and air fried turkey burgers too. And don't forget my air fryer pears for dessert!

    Jump to:
    • ⭐ Why this recipe is so good
    • 🐟 Ingredients
    • 📖 Swaps and variations
    • 🔪 Step by step instructions
    • 💭 Recipe tips and notes
    • 📋 Frequently asked questions
    • 🍽 How to serve cod
    • 🥣 More tasty fish recipes
    • 📖 Recipe
    • 💬 Comments

    ⭐ Why this recipe is so good

    Uses frozen fish fillets. Perfect for a weekday dinner, simply head to the freezer to make your easy meal!

    Dairy free and gluten free. This is an air fryer frozen cod without breading so is suitable for both dietary requirements.

    Quick and easy. All you need is the cod fillets themselves, olive oil and some herbs for flavor. Then air fry in around 20 minutes.

    🐟 Ingredients

    individually labelled ingredients to make air fryer frozen cod including olive oil and dried parsley.

    All the ingredients and their quantities are set out in the recipe card below.

    • Frozen cod - this recipe is for plain unflavored frozen cod fillets.
    • Olive oil spray - we use this to oil the air fryer basket to prevent sticking, and also to help prevent the cod from drying out.
    • Dried parsley - to add some flavor! I suggest using dried herbs as fresh would likely burn.

    📖 Swaps and variations

    Swap dried parsley for another herb. Other herbs such as thyme or dill would also be flavorful.

    🔪 Step by step instructions

    Making this air fryer frozen cod is very simple, with just a few steps:

    frozen cod fillet in an air fryer basket.

    Step 1

    After preheating the air fryer, lightly spray the basket with olive oil spray. Place the frozen cod fillets with space between them in an even layer.

    Spray the fillets lightly with olive oil spray and sprinkle on the herbs.

    Step 2

    Air fry the cod fillets for 10 minutes, flip with tongs, then air fry for a further 8 minutes or until they are cooked through. The cod should be white and flaky throughout. Use a meat thermometer to check for an internal temperature of 145F.

    💭 Recipe tips and notes

    • The herbs are optional, so leave out if you prefer.
    • Use cod fillets that are roughly the same size for an even cook time.
    • Be sure to spray the air fryer basket and cod fillets with a little olive oil. This helps prevent the fish from sticking to the basket, and also from drying out.
    • Don't be tempted to air fry at a higher temperature for less time! I've tried this on a few recipe tests, and it made the cod very dry on the edges.
    • Check for an internal temperature of 145F at the deepest part of the fish with a meat thermometer.

    📋 Frequently asked questions

    How long does it take to cook frozen cod in an air fryer?

    It takes 15-20 minutes to cook frozen cod in an air fryer. The cook time will vary slightly depending upon the thickness of your cod fillets and how hot your air fryer tends to run.

    Do I need to thaw the cod first?

    No, take the cod straight from the freezer to the air fryer and be sure to cook until the fish is white and flaky throughout, with an internal temperature of 145F / 63C using a meat thermometer.

    Is this cod recipe gluten free?

    Yes, it's a gluten free and dairy free recipe.

    Is this frozen cod recipe low histamine?

    Fish is debated on a low histamine diet. The SIGHI list scores frozen fish as 0, so low histamine on their scale but does note the presence of other amines. In their advice on cooking fish, the Swiss Interest Group Histamine Intolerance state that 'fish should never defrost slowly in the fridge or at room temperature. Do not refreeze food that has defrosted'. Take the fish straight from the freezer to the air fryer to cook, serve immediately and do not store. It should be noted that consuming fish on a low histamine diet is debated, so it is best to consult with a dietician to determine whether it is suitable for you. Have a read of my low histamine meal prep post for more on using the freezer to plan ahead!

    🍽 How to serve cod

    Cooking up this air fried frozen cod makes for a versatile weeknight dinner. Some ideas:

    • Pair with healthy vegetable sides such as my air fryer broccoli and cauliflower or my air fryer bok choy.
    • Serve with a potato side dish, whether my potato cauliflower mash or roasted potatoes and zucchini. Or enjoy my celeriac and sweet potato mash!
    • Choose from rice, quinoa or couscous as a side.
    cod fillet with potatoes and vegetables on a white plate.

    🥣 More tasty fish recipes

    Find so many tasty ideas on my fish recipes page, including my most popular almond crusted cod and my baked cod with panko. Some recent recipes to enjoy:

    • baked cod with panko crust on a cream plate with lettuce and sweet potato.
      Baked Cod with Panko
    • almond crusted cod on a bed of cabbage on a white plate.
      Almond Crusted Cod
    • sweet potato and ginger fish cakes on a white plate with a small bowl of tahini dressing.
      Sweet Potato and Ginger Fish Cakes
    • cranberry crusted cod and broccoli on a white plate.
      Cranberry Crusted Cod

    I'm always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes! And I love to hear from you - so please do leave a star rating ⭐⭐⭐ and comment if you've tried the recipe!

    📖 Recipe

    cod fillet, roasted potatoes and vegetables on a white plate.

    Air Fryer Frozen Cod

    Claire
    This air fryer frozen cod is tasty, healthy and perfect for a quick weeknight dinner! So simple to make, the fish fillets are air fried in just 20 minutes and can be paired with sides of your choice.
    5 from 3 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 20 minutes mins
    Total Time 25 minutes mins
    Course Dinner
    Cuisine American, British
    Servings 2 servings
    Calories 799 kcal

    Equipment

    • Air Fryer
    • Tongs
    • Meat thermometer

    Ingredients
     
     

    • 2 frozen cod fillets
    • 1 tablespoon dried parsley
    • 1 tablespoon olive oil spray

    Instructions
     

    • Preheat the air fryer at 355C / 180C for 3 minutes.
    • Spray the air fryer basket with olive oil spray. Place the frozen cod fillets in the air fryer basket with space between them in an even layer. Spray the top of the fish with a little olive oil and sprinkle on the dried parsley.
    • Air fry the frozen fish fillets at 370F / 190C for 10 minutes. Flip the cod, using tongs and spray lightly with a little more olive oil. Air fry for a further 8 minutes at 370F / 190C.
    • Check for an internal temperature of 145F / 63C at the deepest part of the cod with a meat thermometer. Air fry for longer, if required.

    Notes

    • The herbs are optional, so leave out if you prefer.
    • Use cod fillets that are roughly the same size for an even cook time.
    • Be sure to spray the air fryer basket and cod fillets with a little olive oil. This helps prevent the fish from sticking to the basket, and also from drying out.
    • Don't be tempted to air fry at a higher temperature for a shorter period of time! I've tried this on a few recipe tests, and it made the cod very dry on the edges.
    • To be sure it is cooked through, check for an internal temperature of 145F at the deepest part of the fish with a meat thermometer. The fish should be white and easily flaked with a fork throughout.
    • Nutritional information is auto-generated and should be considered to be an estimate.
     
    Swiss Interest Group Histamine Intolerance
    All ingredients score 0 on the SIGHI list, with the exception of:
    • frozen fish scores 0, but is debated. Consult with a dietician for advice for your personal circumstances.

    Nutrition

    Calories: 799kcalCarbohydrates: 2gProtein: 161gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 387mgSodium: 495mgPotassium: 3744mgFiber: 0.3gSugar: 0.1gVitamin A: 379IUVitamin C: 10mgCalcium: 155mgIron: 4mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
    Tweet
    Share
    Pin
    Share

    More Easy & Healthy Fish Recipes

    • cod with mango salsa, rice and lettuce on a white plate next to a jar of sesame seeds.
      Cod with Mango Salsa
    • honey ginger baked cod on a white plate with a fork on a grey cloth.
      Honey Ginger Baked Cod
    • honey quinoa crusted cod on a white plate with broccoli and squash.
      Quinoa Crusted Fish
    • close up of Italian herb crusted cod on a white plate.
      Italian Herb Crusted Cod

    Reader Interactions

    Comments

    No Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

    Fall Recipes

    • turkey rissoles on parchment paper on a wooden board next to garlic cloves and fresh herbs.
      Easy Turkey Rissoles
    • beetroot butternut squash salad in a cream bowl.
      Butternut and Beetroot Salad
    • creamy tarragon skillet on a white plate next to fresh herbs.
      Creamy Tarragon Chicken
    • apple and pear smoothie in a glass with pears in the background.
      Apple and Pear Smoothie
    • pumpkin spice oat cookies with star anise and pumpkin seeds next to them.
      Vegan Pumpkin Spice Oatmeal Cookies
    • maple syrup flapjacks on parchment paper on a wire rack.
      Maple Syrup Flapjacks

    Featured On

    collage of brand names including Parade, msn, yahoo and food gawker.

    Popular Recipes

    • creamy paprika chicken in a light grey skillet.
      Creamy Paprika Chicken
    • pesto ricotta pasta in a light grey bowl on a beige cloth with a for on it next to a glass jar of pesto.
      Ricotta Pesto Pasta
    • cooked frozen cauliflower rice garnished with parsley in a cream bowl on a blue cloth.
      How to Cook Frozen Cauliflower Rice
    • chicken thighs on a cream fluted plate garnished with herbs.
      Air Fryer Boneless Skinless Chicken Thighs

    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

    veda ambassador logo.

    Footer

    ↑ back to top

    About

    • About Me
    • Disclaimer
    • Accessibility
    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact Me

    Copyright © 2023 Through The Fibro Fog