A simple white-fish dinner with potatoes and broccoli. Lemon goes on at the end.
40 minuntil ready
8 minhands-on for base batch
1 portionone main-meal portion
1 batchalso works cold
Use frozen potatoes and vegetables straight from the freezer. Start meat or fish fresh or fully thawed. Allow packet preheating and any longer cooking time; thawing meat or fish takes extra time.
Method
Start the frozen potato cubes
Weigh 350 g potato cubes for 1 portions in total. Split all listed ingredients equally between 1 one-portion cooking batches. Toss the plain frozen potato cubes with half the measured oil for that batch. Fit the crisper plate and spread the cubes loosely in one drawer. AIR FRY at 200°C for 25–30 minutes, shaking regularly. Follow any longer packet time; the centres must be hot and soft. Do not use coated chips or wedges with these nutrition values.
Cook the fish
Pat the fresh or fully thawed cod dry, brush with the remaining half of the oil for this batch and put in the second drawer. AIR FRY at 180°C for about 10–14 minutes, checking thin fillets earlier. Follow any packet instructions and cook until opaque through the thickest part and flaking easily. These settings are not for a still-frozen fillet.
Add the frozen vegetables
Add the frozen broccoli to the potato drawer with 15 minutes left, leaving space for airflow. If the potato packet time is shorter than 15 minutes, start both together. Shake during cooking. Remove the potatoes if they finish first and continue cooking the broccoli until tender and steaming hot throughout. Follow any longer packet instruction. Divide each finished batch into equal portions.
Make it lunch tomorrow
For lunch, cool and pack the cooked food promptly. Keep chilled during storage and transport. See the packing guidance below.
Settings are per batch. For 1 portion, prepare 1 batch. Split the ingredient totals between batches; keep the settings the same. Timings are starting estimates unless the programme sets them automatically.
Ninja Air Fryer
Fit the crisper plates and use a loose layer; no stacking racks in this batch plan. Set each drawer separately. Start the potatoes first and time the shorter drawer to finish alongside them.
Drawer 1 · plain frozen potato cubes
AIR FRY / 200°C / 25–30 min; shake regularly, follow any longer packet time and check the centres are hot and soft.
Drawer 2 · fish
AIR FRY · 180°C · set 14 min; check from 10 min.
Drawer 1 · frozen vegetables
Keep at 200°C. Add for the final 12–15 min of the potato cycle, leaving space around the food.
Settings are starting estimates for the stated ingredient sizes and preparation states. Follow the method’s doneness checks and any longer packet cooking instructions.
Estimated nutrition per portion and for the selected portions
Nutrient
Per portion
Total for 1
Calories
510 kcal
510 kcal
Carbs
73.7 g
73.7 g
Fat
6.3 g
6.3 g
Protein
44.7 g
44.7 g
Fibre
13.0 g
13.0 g
Copy macros includes the total for 1 portion. Estimates use ingredient weights in the stated preparation state. Optional extras are excluded; packet values may differ. How these are calculated
Reference values and assumptions
Lemon juice. Fibre uses the Matvaretabellen reference for lemon juice bottled; the other values retain the CoFID estimate. Source
Recipe notes
Timings are starting estimates for small pieces. Cook until tender and follow the meat or fish doneness checks.
Keep the broccoli frozen and follow any longer cooking time on the Freshona packet.
Use plain frozen potato cubes without added oil. Measure the oil for each batch; oil-coated chips or wedges change the nutrition.
