WW Points: 0–1 point per serving
(depends only on oil amount — fish itself is 0 points)
Ingredients
- 2 cod fillets (about 1-inch thick, thawed if frozen)
- 1 tsp olive oil or avocado oil (reduced — keeps crisp look but lowers points)
- ½ tsp salt (or to taste)
- ½ tsp black pepper
- 1 tbsp Old Bay seasoning (or lemon pepper / Cajun seasoning)
- Cooking spray (optional but helps crispiness)
Light Dipping Sauce (Optional — Low Point)
- ½ cup nonfat Greek yogurt
- 2 tsp finely chopped pickles or relish
- 1 tsp lemon juice
- ½ tsp Dijon mustard
- Pinch of salt
(Tastes like tartar sauce but basically zero points.)
Instructions
Prep the cod
Pat fillets dry with paper towel (this is the secret to crisp edges).
Brush lightly with oil or spray with cooking spray.
Season both sides evenly.
Preheat
Preheat air fryer to 400°F (200°C) for 3–5 minutes.
Air fry
Place fillets in basket without overcrowding.
Cook 8–10 minutes, flipping halfway through.
Fish is ready when:
- flakes easily with fork
- internal temp reaches 145°F (63°C)
- edges look lightly golden.
Make the sauce
Mix yogurt, pickles, lemon juice, mustard, and salt until creamy. Chill until serving.
Ultra Low-Point Tricks (same look, fewer points)
- Use spray oil instead of brushing → same golden finish.
- Always dry fish first → crisp texture without breading.
- Greek yogurt swap keeps the creamy dip identical visually.
Nutrition (approx per fillet)
- Calories: ~170–180
- Protein: ~40g
- Carbs: 1g
- Fat: very low
- WW Points: 0–1
