Protein Swap | Crispy Grana Padano-Panko Cod
with Blistered Green Beans & Lemony Rice
Cooking time
20 minutes
Servings
2/4
Calories
650 /serving
With the Air Fryer, a classic fish dinner never looked or cooked so good. Start with green beans, blistered with spices and garlic. Next, dunk cod in flour, egg and a coating of panko and Grana Padano to create a crust. It comes out golden-crisped and moist inside—just looking for its lemon.
We will send you:
- 2 Wild-caught cod fillets (MSC-certified)
- 1 Lemon
- 2 Garlic cloves
- 200g Green beans (or string peas)
- 20g All-purpose flour
- 40g Panko
- 160g White rice
- 25g Grana Padano (contains rennet)
- 6g Meat Up spices (garlic, salt, onion, hydrolyzed vegetable proteins (soy), paprika, yeast extract, canola oil, chili, oregano, cellulose, Cayenne pepper, thyme)
Contains: Cod • Eggs • Milk • Soy • Sulphites • Wheat
You will need:
Basting brush
Medium pot
Oil
Salt & pepper (S&P)
Zester
1 or 2 Eggs
Air fryer
Total Fat
11 g
Saturated Fat
4 g
Sodium
960 mg
Total Carb
100 g
Sugars
6 g
Protein
42 g
Fibre
6 g
Preparation
Cook the rice
- Preheat the air fryer to 350°F. Lightly oil the basket.
- In a medium pot, combine the rice, 1 ¼ cups water and 1 tsp salt (double the water and salt for 4 portions); bring to a boil.
- Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Fry the green beans
- Meanwhile, thinly slice the garlic.
- Remove the stem ends of the green beans. In a large bowl, toss with a drizzle of oil, ½ the spices and S&P.
- Place in the air fryer and fry, 3 min., until partially cooked.
- Add the garlic; shake well. Fry, 3 to 4 min., until blistered and tender. Transfer to a plate and keep warm.
- Wipe out the air fryer and increase the temperature to 400°F.
Prepare the salmon
- Meanwhile, in a shallow bowl, combine the flour and S&P.
- In a second shallow bowl, beat 1 egg (double for 4 portions) until smooth.
- In a third shallow bowl, combine the panko and ⅔ of the cheese.
- Pat the salmon dry; season with the remaining spices and S&P.
- Working one at a time, coat the salmon in the flour (pressing to adhere), then in the egg (letting any excess drip off), then in the panko mixture (pressing to adhere).
Fry the salmon
- Lightly oil the air fryer basket.
- Place the salmon* in the air fryer and lightly brush or spray with oil.
- Fry, flipping and lightly oiling halfway, 8 to 10 min., until cooked through.
- Transfer to a paper towel-lined plate.
Season the rice
- Meanwhile, zest and quarter the lemon.
- To the pot of rice, add the lemon zest; stir well.
Plate your dish
- Divide the rice between your plates.
- Top with the salmon and green beans.
- Sprinkle the green beans with the remaining cheese.
- Garnish with the lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
