Pan-Seared Salmon with Air-Fried Sweet Potato, Peppers and Tomatoes
Crispy skin-on salmon fillet paired with air-roasted sweet potato, juicy tomatoes, mushrooms, and sweet bell peppers. A fast, high-protein weeknight dinner that is naturally gluten-free and dairy-free.
Prep
10 min
Cook
17 min
Total
27 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
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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
17 min
Total
27 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Sheet pan · Knife and cutting board
Time saver
Store leftover cooked salmon and vegetables in an airtight glass container in the refrigerator for up to 2 days.
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 9 steps complete
Next: Scrub 1 medium sweet potato and cut…
- 01
Scrub 1 medium sweet potato and cut…
Scrub 1 medium sweet potato and cut into 1/2-inch (1.2cm) cubes. Toss with 1 tsp (5ml) olive oil, a pinch of salt, and pepper in a medium bowl.
Tap card to mark done - 02
Transfer the sweet potato cubes to the…
Transfer the sweet potato cubes to the air fryer basket and cook at 400°F (200°C) for 10 minutes, shaking the basket halfway through.
Allow: 10 minutes
Tap card to mark done - 03
Slice 0
Slice 0.5 red bell pepper into bite-sized strips, chop 50g mushrooms, and leave 50g cherry tomatoes whole. Toss the vegetables with remaining 1 tsp (5ml) olive oil.
Tap card to mark done - 04
Add the bell pepper
Add the bell pepper, mushrooms, and cherry tomatoes to the air fryer basket with the sweet potatoes. Air fry for an additional 6 to 7 minutes until the vegetables are tender-crisp and lightly blistered.
Look for: the vegetables are tender-crisp and lightly blistered
Tap card to mark done - 05
Heat 1 skillet over medium-high heat for…
Heat 1 skillet over medium-high heat for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 06
Pat 150g salmon fillet completely dry
Pat 150g salmon fillet completely dry with a paper towel and season all sides with salt, pepper, and garlic powder.
Tap card to mark done - 07
Place the salmon fillet skin-side down in…
Place the salmon fillet skin-side down in the hot skillet. Pan-fry for 4 to 5 minutes without moving until the skin is crisp and golden brown.
Look for: the skin is crisp and golden brown
Tap card to mark done - 08
Flip the salmon fillet gently and cook…
Flip the salmon fillet gently and cook for an additional 2 to 3 minutes until cooked through to an internal temperature of 145°F (63°C).
Look for: cooked through to an internal temperature of 145°F (63°C)
Tap card to mark done - 09
Transfer the pan-seared salmon and air-fried vegetable…
Transfer the pan-seared salmon and air-fried vegetable mix to a plate. Squeeze 1 tbsp (15ml) fresh lemon juice over the fish and roasted vegetables right before serving.
Ready when: everything is assembled and ready to enjoy
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