How Many Syns In Birds Eye Inspirations Cod Fillets? Find Out Here!

Updated on 
28 February, 2022

What Is The Syn Value Of Birdseye Inspiration Cod Fillets?

Birdseye's pre-packaged cod fillets are a healthy high protein meal but often have syn values due to their different flavourings which contain extra calories.

For Birdseye inspiration cod fillets this will set you back around 4 syns depending on the flavour pack you get per cod fillet making it a convenient weeknight low syn dinner that won't put you off track.

In our short guide below we will discuss whether or not codfish is syn free on the slimming world diet plus some low syn alternatives to Birdseye inspiration cod fillets, we will also list a syn free recipe for using a cod fillet below if you feel like getting creative in the kitchen!

Is Cod Syn Free On Slimming World?

Plain cod is indeed syn free on the slimming world plan, but since pre-packaged cod comes with marination and flavours this adds up the syns and makes it less healthy. At 4 syns per fillet, this still isn't bad for the main dish if you save up your syns, for people who want low syns options simply look for plain cod and add your flavourings.

Low Syn Alternatives To Birdseye Inspiration Cod Fillets

Birdseye inspiration cod packets are pretty low in syns, but since they are not easy to get hold of we have listed some other alternatives below with their syn values to keep you on track.

  • Tesco Lightly Dusted Cod Fillets - 9 syns per fillet.
  • Youngs Chip Shop 2 Extra Large Cod Fillets In Batter - 15 syns per fillet.
  • M&S 2 Breaded Chunky Cod Fillets - 15 syns per fillet.
  • M&S Eat Well Cod Fillet with Potato-Pea Crush - 15 syns per pack.
  • M&S Cod Fillet in Parsley Sauce Mini Meal 250g - 10 syns for the pack.
  • M&S Made Without 2 Cod Fillets Frozen - 11 syns for four.

Our SW Friendly Cod Fillet Recipes

Since cod is syn free on the SW plan you can take advantage of this by making your syn free meals with selected ingredients. We have listed one of our favourite syn free recipes below for using up cod fillets and making a tasty mid-week meal.

Cod & Mint Pea Cakes

This recipe serves around 4 people and is SYN FREE!


  • Two very large potatoes.
  • One onion.
  • Two garlic cloves.
  • 150g of cod fillet.
  • 150g of smoked cod fillet.
  • 100 peas.
  • One tsp of mint.
  • Lemon juice.
  • Two large spoons of Greek yoghurt.
  • Low cal oil spray.


  1. Steam your potatoes, onion, and garlic with the double boiler method for around 10 minutes then remove the potatoes and mash.
  2. Now steam the fish for around 7 minutes.
  3. Boil your peas, add the mint and lemon juice and mash slightly, preheat your oven to gas mark 7.
  4. Chop your potatoes and garlic nice and small combine with the mashed potato plus yoghurt and mint, flake the cod in and make 4 balls with the mixture, mixing a spoon of the mashed peas into each one.
  5. Bake in the oven for around 30 minutes serving with chips or salad.

Final Words

Overall, at 4 syns a fillet Birds eye inspiration cod fillets are not too high in syns making an easy meal. You should be careful when choosing other frozen cod fillets in the supermarket as when they are breaded they can add extra syns due to the fat in their batter.

If you want to take advantage of cod being syn free you could even try making our recipes above.

Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.
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