Air Fryer Gochujang Glazed Salmon Bowl
Flaky air-fried salmon glazed with mild gochujang, tamari, and garlic, served over warm brown rice with crispy broccoli, baby corn, and mushrooms.
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 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
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
Comfortably 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
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
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
Store leftover cooked salmon and rice in an airtight container in the fridge for up to 2 days.
Do these three things first
- 1Preheat your air fryer to 390°F (200°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 9 steps complete
Next: Whisk together 0
- 01
Whisk together 0
In a small bowl, whisk together 0.5 tbsp tamari, 1 tsp honey, 0.5 tsp gochujang, 0.5 tsp minced garlic, and 0.5 tsp minced ginger until completely smooth to form the glaze.
Look for: completely smooth to form the glaze
Tap card to mark done - 02
Pat 150g salmon fillet dry with paper…
Pat 150g salmon fillet dry with paper towels and brush half of the glaze evenly over the top and sides.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Cut 0
Cut 0.5 cup broccoli into bite-sized florets, slice 3 pcs chestnut mushroom into quarters, and cut 3 pcs baby sweetcorn in half diagonally.
Tap card to mark done - 04
Place the vegetables in a medium bowl
Place the vegetables in a medium bowl, toss with 1 tsp olive oil and a pinch of salt until coated.
Look for: coated
Tap card to mark done - 05
Preheat your air fryer to 390°F (200°C)
Preheat your air fryer to 390°F (200°C).
Tap card to mark done - 06
Place the salmon fillet on one side…
Place the salmon fillet on one side of the air fryer basket and spread the vegetables in a single layer on the other side.
Tap card to mark done - 07
Air-fry at 390°F (200°C) for 8 to…
Air-fry at 390°F (200°C) for 8 to 10 minutes, until the salmon flakes easily with a fork and the vegetables are tender-crisp with browned edges.
Look for: the salmon flakes easily with a fork and the vegetables are tender-crisp with browned edges
Tap card to mark done - 08
Heat 0
Heat 0.5 cup cooked brown rice until hot.
Look for: hot
Tap card to mark done - 09
Transfer the warm brown rice to a…
Transfer the warm brown rice to a bowl, top with the air-fried vegetables and glazed salmon, then drizzle with the remaining sauce before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download