One-Basket Air Fryer Vegetables and Fish
This quick one-basket dinner pairs flaky fish with tender air-fryer vegetables in about 20 minutes, built around vegetables and lean protein for a simple, balanced plate.
Cooking for one or two is easier when everything fits in a single basket. Season once, toss once, and time the fish so it finishes with the vegetables—no extra pans to wash.
This method is digestion-friendly: choose tender-cut vegetables, a mild white fish, and a light drizzle of olive oil for a small-portion, low-sodium option that supports simple, vegetable-forward eating.
Ingredients You’ll Need
- 8 oz (about 225 g) mild white fish fillet (cod, tilapia, haddock), trimmed
- 1 small zucchini, cut into 1/2″ (1 cm) half-moons
- 6–8 cherry tomatoes, halved
- 1/2 small red bell pepper, thinly sliced
- 1 small head broccoli, cut into small florets (or 3/4 cup frozen florets, thawed)
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon dried Italian seasoning or 1 tablespoon chopped fresh parsley
- 1/4 teaspoon black pepper
- 1/8–1/4 teaspoon fine sea salt (or less, if advised)
- 1/2 lemon (for juice)
- Optional: 1 small clove garlic, minced; pinch of smoked paprika
You can serve this fish and vegetables with a small scoop of soft whole grain like cooked quinoa or soft brown rice, or a soft slice of bread if you like.
Step-by-Step Recipe
- Preheat the air fryer to 380°F (190°C) for 3 minutes.
- Pat the fish dry and rub lightly with 1/2 teaspoon olive oil, a pinch of salt, and 1/4 teaspoon of the Italian seasoning. Squeeze a little lemon over the fillet and set aside.
- In a bowl, toss zucchini, tomatoes, bell pepper, and broccoli with the remaining 1/2 tablespoon olive oil, minced garlic (if using), black pepper, and remaining seasoning.
- Place the vegetables in a single layer in the air-fryer basket and air fry at 380°F (190°C) for 8 minutes, shaking or stirring once halfway.
- After 8 minutes, move vegetables aside or make a small well and gently lay the fish fillet skin-side down if it has skin. Return to the air fryer and cook another 7–9 minutes until the fish flakes easily and looks opaque.
- Remove, squeeze remaining lemon over the fish and vegetables, let rest 1–2 minutes, then flake the fish into bite-size pieces for easier chewing and serve.
Tips and Easy Variations
Texture tips
- Cut vegetables into smaller pieces for softer bites.
- After air-frying, cover the basket with foil for 2 minutes to steam and soften further.
- Flake fish into small pieces before serving to make chewing easier.
Low-sodium & digestion
- Omit added salt and boost flavor with lemon, fresh herbs, or smoked paprika.
- Use 1 teaspoon oil instead of a tablespoon to make it lighter for digestion.
- Steam briefly after cooking to soften textures further for sensitive digestion.
Variations
- Swap the fish for a small salmon fillet of similar thickness for a richer option.
- If using frozen fish, thaw fully and pat dry so it cooks evenly.
- Try different veg mixes like carrots and green beans, adjusting cook time as needed.
Quick serving ideas
- Serve with a small scoop of soft whole grain like quinoa or soft brown rice.
- Add a soft slice of bread for extra comfort and calories if desired.
- Squeeze fresh lemon and sprinkle parsley for bright flavor without extra salt.
Storage and Leftovers
Fridge
Cool leftovers within 2 hours and store in an airtight container in the fridge for up to 2 days.
Freezer
Cooked fish and vegetables may lose texture when frozen; if needed, freeze portions separately for up to 1 month and thaw gently before reheating.
Reheating
Reheat gently in the air fryer at 320°F (160°C) for 4–6 minutes or microwave on low power until warm. Add a squeeze of lemon or a splash of water to keep textures soft.
Conclusion
Give this one-basket air fryer vegetables and fish a try when you want a quick, gentle, small-portion dinner that follows the Nutritional Pyramid 2026–2030 — lots of vegetables, lean protein, and healthy fats with minimal fuss and cleanup.
This simple method keeps cleanup minimal and makes it easy to prepare a balanced, vegetable-forward plate in about 20 minutes.
FAQ
Can I use frozen vegetables?▶
Yes—use small frozen florets or mixes. Add a minute or two to the cooking time and shake the basket halfway so pieces cook evenly.
What if my fish is frozen?▶
Thaw fully and pat dry for best results. If cooking from frozen, increase the second-stage cook time by 4–6 minutes and check that the fish flakes easily with a fork.
