Paprika Sea Bass with Air-Fried Sweet Potato and Mediterranean Veg
Crispy paprika-seasoned sea bass served alongside golden air-fried sweet potato cubes and roasted Mediterranean vegetables. A delicious, lean, gluten-free and dairy-free high-protein dinner ready in under 25 minutes.
Prep
5 min
Cook
18 min
Total
23 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
5 min
Cook
18 min
Total
23 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store any leftovers in an airtight container in the fridge for up to 1 day and reheat gently in the air fryer at 350°F (175°C) for 3 to 4 minutes.
Do these three things first
- 1Preheat your air fryer to 200°F (200°C) / 390°F (200°C) for 3 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 8 steps complete
Next: Preheat your air fryer to 200°F (200°C)…
- 01
Preheat your air fryer to 200°F (200°C)…
Preheat your air fryer to 200°F (200°C) / 390°F (200°C) for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 02
Toss the frozen sweet potato cubes and…
In a medium bowl, toss the frozen sweet potato cubes and frozen Mediterranean vegetables with 1 tsp olive oil, 0.5 tsp smoked paprika, a pinch of salt, and pepper.
Tap card to mark done - 03
Transfer the vegetables to the air fryer…
Transfer the vegetables to the air fryer basket and cook at 390°F (200°C) for 15 to 18 minutes, shaking the basket halfway through, until the sweet potatoes are golden and tender.
Look for: the sweet potatoes are golden and tender
Tap card to mark done - 04
Pat the sea bass fillet dry
While the vegetables cook, pat the sea bass fillet dry with a paper towel. Season both sides evenly with 0.5 tsp smoked paprika, salt, and pepper.
Tap card to mark done - 05
Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a non-stick skillet over medium-high heat for 1 to 2 minutes until hot.
Look for: hot
Tap card to mark done - 06
Place the sea bass skin-side down in…
Place the sea bass skin-side down in the hot skillet. Press down gently with a spatula for 10 seconds to ensure crisp skin, then cook for 3 to 4 minutes until the skin is dark golden and crisp.
Look for: the skin is dark golden and crisp
Tap card to mark done - 07
Flip the fish gently and cook for…
Flip the fish gently and cook for an additional 2 minutes until the flesh is opaque and flakes easily with a fork.
Look for: the flesh is opaque and flakes easily with a fork
Tap card to mark done - 08
Plate the crispy paprika sea bass immediately…
Plate the crispy paprika sea bass immediately alongside the air-fried sweet potatoes and Mediterranean vegetables.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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