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Air Fryer Cod Stack Recipe
Overview
Overview
Overview
This recipe is an Asian-Fusion blend of ingredients like Kimchi, Beets, Cod Fish, Avocados, Cheese, Peppers & Seasonings all prepared in a 1-pot air fryer for ease. Healthy Keto dinner for 2? Yes, please!
Step 1
Overview
Overview
Cut the peppers length-wise and stack the vegetables across the top of the Cod fish in an air fryer basket lined with parchment paper and spray with olive oil.
Step 2
Overview
Step 2
Add Havarti cheese & prosciutto slices over the top of the vegetables cross-wise and spray with olive oil again for spices to stick to it.
(The cheese is the glue)
Step 3
Plating
Step 2
Over the prosciutto add the beets to the top of the stack alternating and spray with olive oil for spices to stick to it.
Top the stack with Provolone cheese
Add sugar-free raspberry jam on top (optional)
Step 4
Plating
Plating
Add the seasonings & nutritional yeast to the top and cook in the air fryer for 20-25 minutes at 350 degrees.
When ready, let cool for 5 minutes while preparing the salad bowl.
Plating
Plating
Plating
Place greens in the bowl, then add the Cod stack and top it with Kimchi and avocado slices.
Add Olive Oil & ACV dressing to finish.
(Option: Try this using zucchini, bacon, cheddar, parmesan & cold slaw for a different flavor. )
Air Fryer Cod Stack Nutrition Information
Serving Size & Macro Nutrient Information
Makes 2 servings. 645 calories each. 43 Fat grams, 45 grams of proteins, and 15 net-carbs.
This meal isn’t just flavorful — it’s nutrient-dense. The Pacific cod delivers lean protein, B12, selenium, and iodine to support metabolism and thyroid health. Red bell peppers and jalapeños bring powerful vitamin C and antioxidants for immune and skin support. The mixed greens and avocado load this plate with vitamin K, potassium, folate, and heart-healthy fats.
The cheeses add calcium and B12 for bone strength and nerve function, while beets support circulation with natural nitrates. Olive oil provides vitamin E and anti-inflammatory polyphenols, and the kimchi adds gut-friendly probiotics to support digestion and immunity.
This is high-protein, micronutrient-rich fuel — built for strength, recovery, and performance on the water.
Nutritional Benefits & Calorie Estimates By Ingredient
Pacific Cod (10 oz total)
- Excellent source of lean protein, vitamin B12, selenium, and phosphorus. B12 supports nerve function and red blood cell production, while selenium acts as a powerful antioxidant that protects cells from oxidative stress. Cod is also rich in iodine, important for thyroid health.
- ~230 calories, Fat: 2g, Protein: 50g, Net Carbs: 0g
Red Bell Peppers (3 oz)
- Very high in vitamin C (immune support and collagen production) and rich in vitamin A (beta-carotene) for eye health. They also provide potassium and antioxidants that support heart health and reduce inflammation.
- ~25 calories, Fat: 0g, Protein: 1g, Net Carbs: 5g
Raw Onion (2 oz)
- Contains vitamin C, vitamin B6, and beneficial plant compounds like quercetin. These support immune function, heart health, and may help reduce inflammation.
- ~22 calories, Fat: 0g, Protein: 0g, Net Carbs: 5g
Jalapeño (1 medium)
- Provides vitamin C and capsaicin, which supports metabolism and circulation. Capsaicin also has anti-inflammatory and antioxidant properties.
- ~4 calories, Net Carbs: 1g
Havarti (2 slices)
- Rich in calcium for bone strength, vitamin A for immune and vision support, and vitamin B12 for nerve health. Also provides phosphorus and zinc.
- ~160 calories, Fat: 13g, Protein: 10g, Net Carbs: 1g
Provolone (2 slices)
- Good source of calcium, phosphorus, and vitamin B12. Supports bone density, muscle contraction, and red blood cell formation.
- ~200 calories, Fat: 16g, Protein: 14g, Net Carbs: 2g
Prosciutto (2 strips)
- Provides protein, iron, and B vitamins (especially B1 and B12), which help with energy metabolism and oxygen transport in the blood.
- ~70 calories, Fat: 5g, Protein: 6g, Net Carbs: 0g
Beet (2 very thin slices)
- Contains folate (vitamin B9), important for cell repair and heart health. Also provides potassium and nitrates that may support blood flow and endurance.
- ~10 calories, Net Carbs: 2g
Olive Oil (2 tbsp)
- Rich in vitamin E and polyphenol antioxidants that protect cells and support heart health. The monounsaturated fats help reduce inflammation and support healthy cholesterol levels.
- ~240 calories, Fat: 28g, Protein: 0g, Net Carbs: 0g
Apple Cider Vinegar (2 tbsp)
- Contains small amounts of potassium and acetic acid, which may support digestion and blood sugar balance.
- ~6 calories, Net Carbs: 0g
Spring Mix (2 cups)
- High in vitamin K (blood clotting and bone health), vitamin A, and folate. Also provide magnesium and antioxidants that support cardiovascular health.
- ~15 calories, Net Carbs: 2g
Avocado (1 medium)
- Excellent source of potassium (more than bananas per serving), vitamin K, vitamin E, folate, and heart-healthy monounsaturated fats. Supports heart health, skin health, and nutrient absorption.
- ~240 calories, Fat: 22g, Protein: 3g, Net Carbs: 3g (≈9g fiber removed)
Nutritional Yeast (2 tsp)
- Rich in B-complex vitamins, especially B1, B2, B6, and often fortified with B12. Supports energy production, nervous system health, and immune function.
- ~20 calories, Fat: 0g, Protein: 3g, Net Carbs: 1g
Kimchi (1.5 cups)
- Packed with vitamin C, vitamin K, and beneficial probiotics that support gut health. Fermented foods like kimchi promote digestive balance and immune support.
- ~45 calories, Fat: 0g, Protein: 3g, Net Carbs: 6g
Fire Dragon Spices / Old Bay
- Contain trace minerals and antioxidant compounds from herbs and spices. Many seasoning blends provide small amounts of iron, magnesium, and anti-inflammatory phytonutrients.
- ~10 calories, Net Carbs: 2g
More Recipes Coming Soon!
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