Air-Fryer Cod and Crispy Rosemary Potatoes
Flaky baked cod fillet paired with golden, air-fried baby potatoes and tender steamed broccoli. A quick 15-minute dinner packed with lean protein and nourishing whole foods.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Knife and cutting board
Time saver
Store leftovers in an airtight container in the fridge for up to 2 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Microwave 150g baby potatoes whole on high…
- 01
Microwave 150g baby potatoes whole on high…
Microwave 150g baby potatoes whole on high for 3 minutes until slightly softened.
Look for: slightly softened
Tap card to mark done - 02
Slice the pre-softened potatoes into halves and…
Slice the pre-softened potatoes into halves and toss with 0.5 tbsp olive oil, 1 tsp chopped fresh rosemary, and a pinch of salt.
Tap card to mark done - 03
Transfer potatoes to the air fryer basket…
Transfer potatoes to the air fryer basket and cook at 400°F (200°C) for 10 minutes until crispy and golden brown.
Look for: crispy and golden brown
Tap card to mark done - 04
Season 150g cod fillet with the remaining…
Season 150g cod fillet with the remaining 0.5 tbsp olive oil, lemon juice, salt, and black pepper.
Tap card to mark done - 05
Place the cod in the air fryer…
Place the cod in the air fryer next to the potatoes during the last 6 minutes of cooking time, cooking until the fish flakes easily with a fork at an internal temperature of 145°F (63°C).
Look for: the fish flakes easily with a fork at an internal temperature of 145°F (63°C)
Tap card to mark done - 06
Microwave 100g broccoli florets with 1 tbsp…
Microwave 100g broccoli florets with 1 tbsp water in a covered bowl on high for 2 minutes until bright green and tender-fork.
Look for: bright green and tender-fork
Tap card to mark done - 07
Plate the crispy potatoes
Plate the crispy potatoes, flaky cod, and steamed broccoli immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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