Air Fryer Ginger Chilli Cod with Crunchy Sesame Veggies
Flaky cod fillet brushed with a zesty ginger-chilli tamari rub, air-fried to perfection alongside vibrant, snap-crisp bell peppers and baby sweetcorn.
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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
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Equipment
Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 5 steps complete
Next: Prep the cod
- 01
Prep the cod
Prep the cod: Pat the cod fillet dry with a paper towel. In a small bowl, combine the ginger paste, chilli paste, and half of the tamari to form a thick marinade rub. Coat all sides of the cod fillet evenly with the rub.
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Prep the vegetables
Prep the vegetables: Cut the mixed bell pepper into thick strips, about 0.5 inches (1.2cm) wide, and slice the baby sweetcorn in half lengthwise. In a medium bowl, toss the peppers and sweetcorn with the sesame oil and the remaining tamari. Keeping them in larger pieces helps preserve their satisfying crunch during cooking.
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Arrange the air fryer
Arrange the air fryer: Insert a silicone divider tray into your air fryer basket. Place the marinated cod fillet in one side of the divider and lay the seasoned vegetables in the other side in a single layer to ensure even cooking.
Ready when: everything is assembled and ready to enjoy
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Air fry
Air fry: Slide the basket in and cook at 390°F (200°C) for 8 to 10 minutes. At the 5-minute mark, gently shake or stir the vegetables. The cod is perfectly cooked when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C), while the veggies should remain vibrant and retain a firm, audible snap.
Allow: 8 to 10 minutes
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Serve
Serve: Plate the cod alongside the hot veggies, then sprinkle the toasted sesame seeds over the top for a final nutty finish.
Ready when: everything is assembled and ready to enjoy
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