Air Fryer Mediterranean Cod Salad
Zesty, garlic-and-herb cod fillet air-fried to flaky perfection and served over a vibrant Mediterranean salad of baby spinach, crisp cucumber, sweet bell peppers, olives, capers, and tender semi-dried cherry tomatoes.
Prep
10 min
Cook
25 min
Total
35 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Tomato Prep: Make a larger batch of the semi-dried tomatoes ahead of time and store them in olive oil in the fridge to cut down on prep time during busy weekdays.
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 6 steps complete
Next: Prep and dry the tomatoes
- 01
Prep and dry the tomatoes
Prep and dry the tomatoes: Slice the cherry tomatoes in half and toss them in a small bowl with a drizzle of olive oil, a pinch of dried oregano, and salt. Lay them cut-side up in the air fryer basket in a single layer.
Tap card to mark done - 02
Slow-roast the tomatoes
Slow-roast the tomatoes: Air-fry at 250°F (120°C) for 15 to 20 minutes until they are shriveled, concentrated in flavor, and semi-dried but still tender. Transfer them to a side plate and let cool.
Look for: they are shriveled, concentrated in flavor, and semi-dried but still tender
Tap card to mark done - 03
Season the cod
Season the cod: Increase the air fryer temperature to 375°F (190°C). Pat the cod fillet dry with a paper towel. Rub both sides with a drizzle of olive oil, the minced garlic clove, dried oregano, and a pinch of salt.
Tap card to mark done - 04
Air-fry the fish
Air-fry the fish: Place the seasoned cod in the air fryer basket and cook 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
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Assemble the salad
Assemble the salad: In your serving bowl, arrange the fresh baby spinach, sliced red bell pepper, sliced cucumber, black olives, and capers. Toss gently with the remaining olive oil and lemon juice to dress.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve
Serve: Top the salad bed with the warm, semi-dried tomatoes and gently place the flaky cod fillet on top. Garnish with lemon zest if desired and enjoy immediately.
Ready when: everything is assembled and ready to enjoy
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