Healthy Fish Fry: Greaseless Frying Explained

Fish is a versatile dish that can be cooked in a variety of ways, including deep-frying, pan-frying, and air-frying. While deep-frying and pan-frying require the use of oil, air-frying is a greaseless method that uses hot air circulated by a fan to cook the food. This makes it a healthier alternative to traditional frying methods. So, if you're looking for a way to cook fish without the grease, an air fryer is a great option. Not only is it a healthier choice, but it's also easy to use and can produce delicious, crispy results.

Air fryer settings

Air fryers are a fantastic, healthier alternative to deep frying. They work by using hot air and a fan to circulate hot air around the food, cooking it quickly and evenly. This method of cooking requires very little oil, and there is no messy pot of hot oil to deal with.

When it comes to cooking fish in an air fryer, there are a few things to keep in mind. Firstly, it is important to ensure your fish fillets are not overcrowded in the basket. This is because the hot air needs to be able to circulate around each fillet to cook it evenly. You may need to cook the fish in batches to avoid overcrowding.

Secondly, the type of fish you use is important. It is recommended to use moderately thin, white and flaky fish such as cod, haddock, pollock, or mahi mahi. These can be fresh or thawed frozen fillets. Thicker fillets, such as tuna or swordfish, will take longer to cook. If your fish is frozen, it is best to thaw it first, either overnight in the fridge or in the sink in cold water for an hour or two.

Thirdly, breading is fine to use, but it must be dry, and any excess should be shaken off before adding the fish to the fryer basket. You can also add a spritz of cooking spray to the coated fish to help the breading cook evenly and give it a golden colour.

Now, for the air fryer settings. It is recommended to preheat the air fryer before adding your fish. The ideal temperature for cooking fish in an air fryer seems to be around 200°C (390°F) for 12-15 minutes, flipping the fish halfway through. However, some recipes suggest cooking at 380°F for 5 minutes on each side, or 400°F for 7-10 minutes on each side. It seems that the cooking time and temperature may depend on the type of fish and the thickness of the fillets, so these settings may need to be adjusted accordingly.

Finally, it is important to note that beer-battered fish is not suitable for the air fryer as the liquid will make a mess and won't stick to the fish in the same way as deep frying.

Pan-frying techniques

Pan-frying is a quick and easy method for cooking fish, and you don't need a deep fryer or excessive amounts of oil. It's a great way to get crispy fish fillets with a soft and flaky inside. Here are some tips and techniques for pan-frying fish:

Choosing the Right Fish:

Go for a neutral-flavoured fish that isn't too oily. White fish, such as tilapia, flounder, catfish, striped bass, or red snapper, are great options. You can also choose firmer and flakier fish like cod, snapper, or salmon.

Preparing the Fish:

Start by patting the fish dry with paper towels, especially if it was thawed from frozen. Season the fish with your choice of seasonings, such as garlic salt, pepper, paprika, or a homemade fish seasoning blend. You can also marinate the fish in a base of oil and lemon to enhance the flavour and texture. Then, coat the fish with a light layer of flour, which will add to the crispiness and help the fish hold together during cooking.

Heating the Pan:

Use a large non-stick or cast-iron skillet and heat it over medium-high heat. You can use vegetable oil, canola oil, avocado oil, or olive oil—just make sure it's hot before adding the fish.

Cooking the Fish:

Place the fish in the pan, and it should sizzle immediately. Cook the fish for about 3-4 minutes on each side, until it develops a golden-brown crust. If it's browning too quickly, you can remove the pan from the heat for a moment. Don't move the fish until it naturally releases from the pan. The internal temperature of the fish should reach 145 degrees Fahrenheit.

Serving:

Pan-fried fish is best served fresh off the stove. You can serve it with lemon wedges, fresh herbs like dill or parsley, and a side of rice, couscous, or steamed vegetables. You can also add a sauce like creamy dill, tahini yogurt, or a spicy sriracha mayo.

Oven-baking methods

Oven-baked fish is a quick, simple, and versatile dish that can be paired with almost anything. It is also a healthy option, being low in fat and high in protein and omega-3s.

• Preheat your oven to 375–450 °F.
• Dry the fish fillets with a paper towel.
• Place the fillets on a large sheet pan or a greased baking dish.
• Rub oil over the fillets, covering both sides.
• Sprinkle the fillets with seasonings, such as salt, pepper, paprika, or other spices.
• For a crispy coating, sprinkle breadcrumbs or chopped nuts like almonds or walnuts over the fish.
• Bake for 15–20 minutes, until the fish is flaky and has an internal temperature of 145 °F.
• To test if the fish is done, carefully pierce the thickest part of the fillet with a fork and twist slightly to see if it flakes easily. If not, cook for a few more minutes.

You can also bake vegetables right in the pan with the fish. Quick-cooking vegetables like tomatoes, olives, capers, asparagus, and zucchini go well with baked fish.

Leftover baked fish can be stored in an airtight container in the refrigerator for up to two days. It can be gently reheated in the oven or served cold in a salad, sandwich, or wrap.

Preparing frozen fish

While it is recommended to thaw fish before cooking for better results, you can cook frozen fish in a greaseless fryer. There are a few ways to cook frozen fish, including in the oven, pan, steamer, or air fryer. Here is a guide on how to prepare frozen fish in a greaseless fryer, along with some other common methods.

Air Fryer

Air fryers are one of the fastest and healthiest methods for frying fish. Preheat your air fryer to 400°F (200°C) to ensure even cooking and a crispy texture. Remove the frozen fish fillets from their packaging, rinsing them under cold running water to remove any ice crystals. Pat the fillets dry with paper towels, and season them as desired. You can also add a drizzle of cooking oil spray to enhance crispiness. Place the fish in the air fryer basket and cook for about 10-15 minutes, depending on the thickness of the fillets. Flip the fillets halfway through the cooking time for even cooking. Check the internal temperature of the fish with a cooking thermometer to ensure it reaches 145°F (63°C) for safe consumption.

Oven

Preheat your oven to 400°F (200°C) for a nicely browned exterior. Line a baking sheet with parchment paper or aluminum foil to prevent sticking. Remove the frozen fish fillets from their packaging and pat them dry. Season the fillets as desired, then place them in a single layer on the prepared baking sheet, leaving space between each fillet. Put the baking sheet in the preheated oven and bake for about 15-20 minutes, depending on the thickness of the fillets.

Pan

When pan-frying frozen fish, it is important to use a heavy-based skillet and heat the pan before adding a small amount of oil to prevent sticking. Add the fish to the pan, and it should sizzle right away. Cook for about 2 minutes on each side until golden and crisp. If the fish is browning too quickly, remove the pan from the heat briefly. If the fish sticks to the pan, do not force it to release; it will naturally release once it is golden.

Steamer

Cooking frozen fish in a steamer is a gentle method that preserves the fish's moisture and flavor. Prepare the fillets by patting them dry and seasoning them. If using an electric steamer, fill the water reservoir according to the manufacturer's instructions. If using a stovetop steamer, fill the bottom part with water and bring it to a gentle simmer. Place the seasoned frozen fish fillets in a single layer in the steamer basket, ensuring they don't overlap. Place the steamer basket over the simmering water, cover, and steam for about 10-15 minutes, depending on the thickness of the fillets. Check for doneness by inserting a fork into the thickest part of the fish; it should flake easily and be opaque.

Sauces and dips

If you're looking for sauces and dips to go with your greaseless fryer fish, there are plenty of options to choose from. A classic choice is tartar sauce, which can be easily made at home by combining ingredients like mayonnaise, sweet pickle relish, prepared mustard, lemon juice, dill, apple cider vinegar, and sugar. This sauce is a must-have for deep-fried fish and is sure to be a crowd-pleaser.

For something with a kick of spice, you can try a Louisiana-style Remoulade Sauce. This smoky and tangy sauce is perfect for fried fish and can be made by blending together ingredients like mayonnaise, Old Bay seasoning, fresh herbs, lemon juice, horseradish, capers, hot sauce, and Worcestershire sauce. It's an elevated dip that will add a punch of flavour to your fish.

If you're looking for a lighter option, a healthy Green Goddess Dressing is a great choice. It's made with fresh herbs, garlic, and tangy lime juice, and can double up as a salad dressing or a zesty topping for seafood. You can also try a yogurt-based sauce by combining Greek yogurt, lemon, garlic, and dill for a creamy yet light dip that pairs well with grilled meats and vegetables.

For an Asian-inspired twist, honey-garlic sauce is a delicious option. It's like liquid gold for grilled fish or shrimp and can be prepared easily with common ingredients. You can also try a looser, fresher version of pesto, packed with fresh herb flavours, that can be brushed onto grilled fish or served as a dip on the side.

Lastly, for a classic comfort food option, you can serve your fish with a creamy mushroom, garlic, and fennel sauce flavoured with saffron and curry powder. This unique sauce adds a subtle twist to your fish and is sure to impress.

Frequently asked questions