Air Fryer Chilli Ginger Cod with Spinach Salad
Flaky air-fried cod fillet with a warm chilli-ginger rub, served over a crisp baby spinach, cucumber, and cherry tomato salad with briny olives and capers.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your air fryer to 390°F (200°C) for 3 minutes.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Pat the cod fillet dry using a…
- 01
Pat the cod fillet dry using a…
Pat the cod fillet dry using a paper towel. Rub both sides evenly with the ginger paste and chilli paste, then season with a small pinch of salt.
Tap card to mark done - 02
Preheat your air fryer to 390°F (200°C)…
Preheat your air fryer to 390°F (200°C) for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 03
Place the seasoned cod fillet in the…
Place the seasoned cod fillet in the air fryer basket. Cook at 390°F (200°C) for 8 to 10 minutes, or until the fish is opaque throughout and flakes easily with a fork.
Look for: the fish is opaque throughout and flakes easily with a fork
Tap card to mark done - 04
Prepare the salad base
While the fish cooks, prepare the salad base. In a large bowl, combine the fresh baby spinach, cucumber slices, halved cherry tomatoes, green olives, and capers.
Tap card to mark done - 05
Drizzle the extra virgin olive oil and…
Drizzle the extra virgin olive oil and fresh lemon juice over the salad. Toss gently until the leaves are lightly coated.
Look for: the leaves are lightly coated
Tap card to mark done - 06
Plate the salad and top it with…
Plate the salad and top it with the warm air-fried cod. Serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download