Air Fryer Garlic Herb Sablefish with Caramelized Fennel and Tomatoes
Melt-in-your-mouth wild sablefish roasted alongside tender caramelized fennel and warm cherry tomatoes. A quick, anti-inflammatory dinner full of healthy fats and bold Mediterranean herbs.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
Created together. Shared with you.
Made by Fiona + Lila
Fiona 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
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
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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
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
- 1Preheat your air fryer to 400°F (200°C) for 3 to 5 minutes.
- 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: Preheat your air fryer to 400°F (200°C)…
- 01
Preheat your air fryer to 400°F (200°C)…
Preheat your air fryer to 400°F (200°C) for 3 to 5 minutes.
Allow: 3 to 5 minutes
Tap card to mark done - 02
Pat the sablefish fillets completely dry with…
Pat the sablefish fillets completely dry with paper towels to ensure crisp skin and even cooking.
Tap card to mark done - 03
Slice the fennel bulb into thin wedges
Slice the fennel bulb into thin wedges, keeping the core intact so the pieces hold together.
Tap card to mark done - 04
Toss the fennel wedges
Toss the fennel wedges, cherry tomatoes, and garlic clove in olive oil, sea salt, and black pepper until well coated.
Look for: well coated
Tap card to mark done - 05
Arrange the seasoned fennel in a single…
Arrange the seasoned fennel in a single layer in the air fryer basket.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Air fry the fennel at 400°F (200°C)…
Air fry the fennel at 400°F (200°C) for 8 minutes until edges begin to turn golden and tender.
Look for: edges begin to turn golden and tender
Tap card to mark done - 07
Rub the sablefish fillets with the remaining…
Rub the sablefish fillets with the remaining olive oil, fresh dill, sea salt, and black pepper.
Tap card to mark done - 08
Push the fennel to one side of…
Push the fennel to one side of the air fryer basket, add the cherry tomatoes and place the sablefish skin-side down in the basket.
Tap card to mark done - 09
Air fry at 400°F (200°C) for 7…
Air fry at 400°F (200°C) for 7 to 9 minutes, until the sablefish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Look for: the sablefish flakes easily with a fork and reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 10
Transfer the fish and vegetables to two…
Transfer the fish and vegetables to two plates, drizzle with fresh lemon juice, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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