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High-Protein Cod and Potato Bites with Basil Pesto Mayo

High-Protein Air Fryer Cod and Potato Bites with Basil Pesto Mayo

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4
Author: Gaila - Strength & Sazón
5 from 2 votes
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Crispy potato spiral-wrapped cod bites made in the air fryer - no deep frying needed. 22g+ protein per serving, naturally gluten-free, bariatric-friendly, and served with a 3-minute homemade basil pesto mayo.

Ingredients

The Bites

  • 2 large potatoes peeled and cut into thin spirals or ribbons (use a spiralizer, julienne peeler, or vegetable peeler for thin ribbons)
  • ½ pound fresh cod fillet cut into 1-inch cubes (if using salt cod, fully desalt first - see texture tips)
  • 1 tablespoon avocado oil or olive oil just for brushing - this is all you need
  • ½ teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • Salt and black pepper to taste
  • Toothpicks to secure the wraps

Homemade Basil Pesto Greek Yogurt Sauce

  • 1 cup plain full-fat Greek yogurt room temperature
  • 1 cup fresh basil leaves
  • 1 packed cup fresh basil leaves
  • 1 clove garlic
  • Juice of ½ lemon
  • Salt and pepper to taste
  • 1 tablespoon extra-virgin olive oil

Instructions

Homemade Basil Pesto Greek Yogurt Sauce

  • Add basil, garlic, lemon juice, olive oil, salt, and pepper to a blender or small food processor. Pulse until the basil is finely broken down and fragrant. Add the Greek yogurt and pulse 3-4 times just to combine - do not over-blend or the yogurt will thin out and lose its creamy body. Taste and adjust salt and lemon. Refrigerate until ready to serve.

Season the cod

  • Pat cod cubes completely dry with paper towels - this is critical for crispiness. Season with smoked paprika, garlic powder, salt, and pepper on all sides. The paprika adds a subtle smokiness that makes the air fryer version taste like it came off a grill.
  • Dry the potato ribbons
  • Spread the potato spirals or ribbons on a clean kitchen towel and press dry. Any moisture left on the potato will steam instead of crisp in the air fryer. This step takes 2 minutes and makes all the difference.

Wrap the bites

  • Take a ribbon or strand of potato and wrap it tightly around each seasoned cod cube, covering as much surface as possible. Secure with a toothpick. Place completed bites on a clean surface while you finish wrapping all of them.
  • Brush with oil
  • Brush or spray the wrapped bites lightly with avocado oil on all sides. You want a thin, even coat - not saturated, just enough to help the potato go golden and crispy in the air fryer.

Air fry

  • Preheat your air fryer to 400°F for 3 minutes. Arrange bites in a single layer in the basket - do not stack or overlap. Leave small gaps between each one for air to circulate. Air fry 10-12 minutes, flipping gently at the halfway point, until the potato is deeply golden and crispy and the cod is cooked through and opaque.

Work in batches

  • This recipe makes 20-25 bites. Cook in 2-3 batches depending on your air fryer size. Keep finished batches warm in a 200°F oven on a wire rack while you finish the rest.
  • Serve
  • Remove toothpicks. Arrange on a platter with Homemade Basil Pesto Greek Yogurt Sauce and fresh lime wedges. Serve immediately for maximum crispiness.

Nutrition

Calories: 225kcal | Carbohydrates: 21g | Protein: 22g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.003g | Cholesterol: 27mg | Sodium: 56mg | Potassium: 784mg | Fiber: 3g | Sugar: 3g | Vitamin A: 472IU | Vitamin C: 23mg | Calcium: 90mg | Iron: 1mg
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