Air-Fried Salmon and Sweet Potato Crunch Bowl
Crispy air-fried salmon served alongside golden roasted sweet potato chunks, snappy mange tout, earthy mushrooms, and juicy cherry tomatoes. Fully gluten-free and dairy-free for a energizing mid-day meal.
Prep
10 min
Cook
15 min
Total
25 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 HealthSteadier 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
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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
You can prep the sweet potato cubes up to two days in advance and keep them in an airtight container in the fridge to save prep time on busy days.
Do these three things first
- 1Preheat your air fryer to 200°F (190°C).
- 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 10 steps complete
Next: Peel 1 small sweet potato and cut…
- 01
Peel 1 small sweet potato and cut…
Peel 1 small sweet potato and cut it into 1.5cm (0.6 inch) uniform cubes so it cooks evenly.
Tap card to mark done - 02
Toss the sweet potato cubes with half…
Toss the sweet potato cubes with half of the olive oil and a pinch of salt in a small mixing bowl.
Tap card to mark done - 03
Preheat your air fryer to 200°F (190°C)
Preheat your air fryer to 200°F (190°C).
Tap card to mark done - 04
Place the sweet potato cubes into the…
Place the sweet potato cubes into the air fryer basket in a single layer and cook for 10 minutes, shaking halfway through.
Allow: 10 minutes
Tap card to mark done - 05
Season 1 salmon fillet with the remaining…
While the sweet potatoes cook, season 1 salmon fillet with the remaining olive oil, salt, and black pepper.
Tap card to mark done - 06
Trim the ends of the mange tout
Trim the ends of the mange tout, slice the mushrooms into halves, and leave the cherry tomatoes whole.
Tap card to mark done - 07
Push them to one side of the…
After the sweet potatoes have cooked for 10 minutes, push them to one side of the air fryer basket. Add the seasoned salmon fillet and mushrooms to the basket.
Allow: 10 minutes
Tap card to mark done - 08
Air-fry at 200°F (190°C) for 6 minutes
Air-fry at 200°F (190°C) for 6 minutes.
Allow: 6 minutes
Tap card to mark done - 09
Add the mange tout and cherry tomatoes…
Add the mange tout and cherry tomatoes to the basket alongside the salmon and vegetables, then cook for an additional 2 to 3 minutes until the salmon is opaque throughout and flakes easily with a fork, and the vegetables are tender-crisp.
Look for: the salmon is opaque throughout and flakes easily with a fork, and the vegetables are tender-crisp
Tap card to mark done - 10
Transfer the cooked salmon
Transfer the cooked salmon, sweet potato, and crunchy vegetables to a serving bowl, drizzle with lemon juice, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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