Air Fryer Mediterranean Cod with Spinach Salad
Flaky, succulent air-fried cod served over a vibrant bed of fresh baby spinach, crisp cucumber, briny green olives, sun-dried tomatoes, and tangy 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
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
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Leftovers can be stored in an airtight container in the fridge for up to 1 day; serve cold over fresh greens for a quick lunch.
Do these three things first
- 1Preheat the air fryer to 375°F (190°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: Preheat the air fryer to 375°F (190°C)…
- 01
Preheat the air fryer to 375°F (190°C)…
Preheat the air fryer to 375°F (190°C) for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 02
Season 150g cod fillet lightly with salt…
Season 150g cod fillet lightly with salt and black pepper, then spray all over with a quick 1-second burst of olive oil spray.
Tap card to mark done - 03
Place the cod fillet in the air…
Place the cod fillet in the air fryer basket and cook at 375°F (190°C) for 8 to 10 minutes, until the top is lightly golden and the fish flakes easily with a fork.
Look for: the top is lightly golden and the fish flakes easily with a fork
Tap card to mark done - 04
Add 2 cups baby spinach
While the cod cooks, add 2 cups baby spinach, 0.5 pcs cucumber (sliced), 3 pcs green olive (chopped), 2 pcs sun-dried tomato (chopped), and 1 tbsp capers to a medium salad bowl.
Tap card to mark done - 05
Drizzle 1 tsp lemon juice and 1…
Drizzle 1 tsp lemon juice and 1 tsp extra virgin olive oil over the salad and toss until evenly coated.
Look for: evenly coated
Tap card to mark done - 06
Plate the fresh spinach salad and top…
Plate the fresh spinach salad and top with the hot air-fried cod fillet.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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