Panko-Crusted Cod with Crispy Potatoes and Herbed Tartar Sauce
This is fish and chips with a lighter, fresher spin. The cod gets incredibly crisp in the air fryer under a crunchy gluten-free panko coating, while smashed baby potatoes roast until golden with crisp edges and creamy centers. A cool herbed tartar sauce brings the tang, and if you have some greens hanging around, a quick pile of sautéed spinach makes this feel like a complete dinner without adding much work.
Servings: FOUR
INGREDIENTS
4 cod fillets (about 5 ounces each)
1 egg
1 tablespoon Dijon mustard
1 tablespoon water
1 1/2 cups gluten-free panko breadcrumbs
1/4 cup cornstarch
1 tablespoon olive oil
1 1/2 pounds baby potatoes
Avocado oil
5 ounces baby spinach (optional)
Herbed Tartar Sauce
1/2 cup Greek yogurt
2 tablespoons mayonnaise
2 tablespoons finely chopped pickles or cornichons
1 tablespoon capers, drained and chopped
1 tablespoon chopped fresh dill
1 teaspoon lemon juice
PREPARATION
Parboil potatoes: Place the baby potatoes in a large pot and cover with cold salted water. Bring to a boil and cook until just fork-tender, about 10 minutes depending on size. Drain well and let air dry for a few minutes.
Prepare Tartar Sauce: In a small bowl, stir together Greek yogurt, mayonnaise, pickles, capers, dill, and lemon juice. Season with salt and pepper. Chill until ready to serve.
Roast potatoes: Preheat oven to 475°F (245°C). Arrange potatoes on a baking sheet and gently smash each one until flattened but still intact. Drizzle with avocado oil and season with salt and pepper. Roast for 25 minutes, until golden and crisp.
Crust cod: Preheat air fryer to 425°F (220°C). Set up three shallow bowls: cornstarch in the first; egg, Dijon, and water whisked together in the second; and panko mixed with olive oil in the third. Season each station with salt and pepper. Season cod with salt and pepper. Coat each fillet lightly in cornstarch, shaking off any excess. Dip into the egg mixture, then press into the panko mixture to coat well.
Air-Fry cod: Arrange cod in the air fryer basket in a single layer. Air-fry at 425°F (220°C) for 12 to 14 minutes, depending on thickness, until the coating is golden and crisp and the fish reaches an internal temperature of 145°F (63°C).
Sauté spinach: If using, heat a little avocado oil in a skillet over medium-high heat. Add spinach, season with salt and pepper, and sauté just until wilted.
Plate: Serve the crispy cod with smashed potatoes, chilled herbed tartar sauce, and sautéed spinach, if using.
Notes:
Cooking and cooling potatoes increases resistant starch, which can support gut health and help moderate blood sugar.
