Air Fryer Chilli Ginger Cod With Rainbow Vegetables
Flaky, succulent cod fillet rubbed with a warm ginger-chilli-tamari paste, air-fried alongside sweet bell peppers, carrots, tender baby corn, and savory chestnut mushrooms.
Prep
10 min
Cook
12 min
Total
22 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
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep Tip: To save time after your fitness class, you can slice the mushrooms, carrots, and peppers the morning of and store them in an airtight container in the fridge.
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 7 steps complete
Next: Whisk together the tamari
- 01
Whisk together the tamari
In a small bowl, whisk together the tamari, grated ginger, chilli flakes, and olive oil to form a smooth paste.
Tap card to mark done - 02
Pat the cod fillet dry
Pat the cod fillet dry with a paper towel and coat all sides evenly with the paste.
Tap card to mark done - 03
Toss the sliced chestnut mushroom
In a medium bowl, toss the sliced chestnut mushroom, carrot rounds, bell pepper strips, and baby corn halves with the remaining paste or a small drop of olive oil to coat lightly.
Tap card to mark done - 04
Arrange the seasoned vegetables in a single…
Arrange the seasoned vegetables in a single layer in the air fryer basket.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Place the coated cod fillet on top…
Place the coated cod fillet on top of or alongside the vegetables in the basket, ensuring there is space for air circulation.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Air fry at 400°F (200°C) for 10…
Air fry at 400°F (200°C) for 10 to 12 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 - 07
Transfer the cod and roasted vegetables to…
Transfer the cod and roasted vegetables to a warm plate and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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