Cod is one of the leanest proteins around — naturally very low in fat and high in protein. Cooked with lemon and herbs and just a teaspoon of oil, it's a light, liver-friendly dinner in 15 minutes. Here's how.
Key takeaways
Q: Is cod low in fat?
A: Yes — cod is a very lean white fish, naturally low in fat and high in protein, ideal for lower-fat eating.
Q: How do you keep it low-fat?
A: Use a teaspoon of oil and flavour with lemon, garlic and herbs instead of butter or batter.
Times & temperatures
| Cut | Temp | Time |
|---|---|---|
| Fillet | 180°C / 360°F | 12–15 min |
| Thick loin | 180°C / 360°F | 15–18 min |
The recipe
Low-Fat Lemon Herb Cod
Ingredients
- 2 cod fillets
- 1 tsp olive oil
- Lemon, garlic, parsley
- Salt & pepper
Method
- Brush the cod with oil; season.
- Air fry at 180°C (360°F) for 12–15 minutes.
- Check it flakes easily.
- Finish with lemon and parsley.
Tips
- Skip the batter — herbs and lemon keep it light.
- Don't overcook — pull it as it flakes.
- Pair with vegetables — see our low-fat recipes.
Frequently asked questions
Is cod low in fat?
Yes — cod is a very lean white fish, naturally low in fat and high in protein, which makes it ideal for lower-fat eating.
How long does cod take in an air fryer?
A fillet takes 12–15 minutes at 180°C; a thick loin 15–18. It's done when it flakes easily.
Is this medical advice?
No. These are general lower-fat ideas. A fatty liver should be managed with your GP or dietitian, alongside guidance from the NHS and the British Liver Trust.