Ingredients
Utensils
Stovetop, Pot (small)
recipe
Step 1
Preheat the air fryer to 200°C (oven at 200°C). Wash & finely chop the parsley.
Step 2
In a bowl, combine : the bread crumbs, grated parmesan, chopped parsley & grated garlic. Add a drizzle of olive oil & season with salt & pepper.
Step 3
In a pot of salted boiling water, cook the green beans for 10-12 min (4-5 min if using frozen green beans). Once cooked through, drain them & keep warm.
Step 4
Meanwhile, line the air fryer basket with parchment paper. Arrange the cod in it & top with the breadcrumb mixture. Air fry for 6-7 min at 200°C (10-12 min in the oven at 200°C).
Step 5
In the meantime, heat the rice according to package instructions.
Step 6
Once the fish is crispy & golden on top, remove it from the air fryer. Serve the parm crusted cod with the brown rice & green beans. Re-season to taste & enjoy !
Personal notes
Add your own flavor!
Nutrition facts
Average estimated amount for one serving
| Energy | 475 cal. |
| Fat | 12 g |
| Carbohydrates | 51 g |
| Protein | 37 g |
| Fiber | 8 g |
Values are based on an average estimate for one serving. All nutrition information presented on Jow is intended for informational purposes only. If you have any concerns or questions about your health, please consult with a health-care professional.
On average, one serving of the recipe "Parm Crusted Air Fryer Cod" contains 475 Energy, 12 g of Fat, 51 g of Carbohydrates, 37 g of Protein, 8 g of Fiber.
Price per portion
| € | Nos recettes à -2 € par portion |
| €€ | Nos recettes entre 2 € et 4 € par portion |
| €€€ | Nos recettes à +4 € par portion |
Please note, the price above is dependent on your grocer and the available products in the grocery store you chose.
Scores
A Nutri-score
The Nutri-score is an indicator intended for understanding nutritional information. Recipes or products are classified from A to E according to their food composition to promote (fiber, proteins, fruits, vegetables, legumes, etc.) and foods to limit (energy, saturated fatty acids, sugars, salt, etc.).
C Eco-score
The Eco-score is an indicator representing the environmental impact of food products. The recipes or products are classified from A to E. It takes into account several factors on the pollution of air, water, oceans, soil, as well as the impacts on the biosphere. These impacts are studied throughout the product life cycle.
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