Crispy Air-Fried Cod with Roasted Veggies and Chips
Flaky white cod cooked in foil with golden chips and tender air-fried vegetables, served with tangy tartar sauce. Completely gluten-free and dairy-free for a lighter classic takeaway alternative.
Prep
10 min
Cook
20 min
Total
30 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
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Knife and cutting board
Time saver
Look for store-bought dairy-free tartar sauce, or easily mix 1 tbsp vegan mayonnaise with a pinch of finely chopped capers and lemon juice.
Do these three things first
- 1Preheat your air fryer to 200°C (400°F) and line an oven tray with baking paper…
- 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 8 steps complete
Next: Preheat your air fryer to 200°C (400°F)…
- 01
Preheat your air fryer to 200°C (400°F)…
Preheat your air fryer to 200°C (400°F) and line an oven tray with baking paper for the chips.
Tap card to mark done - 02
Spread 100g of frozen gluten-free oven chips…
Spread 100g of frozen gluten-free oven chips evenly across the baking tray and place in the oven to bake for 20 minutes at 200°C (400°F), turning halfway through until golden and crispy.
Look for: golden and crispy
Tap card to mark done - 03
Wrap 1 frozen cod fillet loosely in…
Wrap 1 frozen cod fillet loosely in a piece of baking foil with 1 tsp olive oil, salt, and black pepper to seal in moisture.
Tap card to mark done - 04
Chop 0
Chop 0.5 red bell pepper into bite-sized chunks, trim 3 baby sweetcorn, slice 50g chestnut mushrooms, and halve 5 cherry tomatoes.
Tap card to mark done - 05
Toss the chopped bell pepper
Toss the chopped bell pepper, baby sweetcorn, mushrooms, and cherry tomatoes in a bowl with 1 tsp olive oil, salt, and black pepper.
Tap card to mark done - 06
Place the foil-wrapped cod fillet and the…
Place the foil-wrapped cod fillet and the seasoned vegetables into the air fryer basket in a single layer.
Tap card to mark done - 07
Air-fry at 190°C (375°F) for 15 minutes
Air-fry at 190°C (375°F) for 15 minutes, until the cod flakes easily with a fork and the vegetables are tender with lightly browned edges.
Look for: the cod flakes easily with a fork and the vegetables are tender with lightly browned edges
Tap card to mark done - 08
Plate the air-fried cod alongside the roasted…
Plate the air-fried cod alongside the roasted vegetables and baked chips, and serve with 1 tbsp gluten-free, dairy-free tartar sauce for dipping.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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