High-protein, low-calorie, and packed with flavor!

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🍽️ Nutritional Info (per serving)

• Calories: ~310

• Protein: ~30g

• Carbs: ~25g

• Fat: ~9g

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🛒 Ingredients (1 serving):

For the Cod:

• 1 cod filet (approx. 4 oz / 113g)

• ½ tsp olive oil (or cooking spray)

• ½ tsp lemon pepper or lemon garlic seasoning

• Salt to taste

• Optional: squeeze of fresh lemon before/after air frying

For the Rice:

• ½ cup cooked jasmine or basmati rice (about 1/4 cup uncooked = ~100 cal)

For the Roasted Veggies:

• ¼ cup diced zucchini

• ¼ cup diced red bell pepper

• ¼ cup diced green bell pepper

• 2 tbsp diced red onion

• Olive oil spray or ½ tsp olive oil

• Salt, pepper, garlic powder to taste

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🍳 Instructions:

1. Prep the Cod:

• Pat cod dry with a paper towel.

• Rub with olive oil or spray lightly.

• Season generously with lemon garlic or lemon pepper seasoning.

• Optional: a light sprinkle of paprika for color.

2. Air Fry the Cod:

• Preheat air fryer to 390°F (200°C).

• Place the cod in the basket.

• Air fry for 9–11 minutes, depending on thickness, until golden on the outside and flaky in the center. No flipping needed!

3. Cook the Rice:

• Cook ¼ cup dry jasmine or basmati rice as directed (or use leftover rice).

• Fluff and season lightly with salt if desired.

4. Sauté or Roast the Veggies:

• Toss diced veggies with olive oil, salt, pepper, and garlic powder.

• Roast in oven at 400°F (205°C) for 20 minutes, or sauté in a pan for 6–8 minutes until softened and lightly charred.

5. Assemble Your Plate:

• Place the rice on a plate.

• Add the air-fried cod on top.

• Serve veggies on the side.

• Optional: finish with a squeeze of fresh lemon juice or a sprinkle of chopped parsley.

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✅ Why You'll Love It:

• Takes under 30 minutes to make

• Super satisfying with lean protein and fiber

• Great for meal prep or weight-loss meals

• Tastes like a cheat meal, but totally clean!