Air-Fried Sardines: Quick, Crispy, And Delicious!

Sardines are a popular fish to cook, and they can be prepared in a variety of ways, including grilling, baking, and pan-frying. But can you cook them in an air fryer? The answer is yes! Air fryers are a great way to cook sardines, and they can be used with both fresh and canned sardines. Fresh sardines can be lightly coated in olive oil and seasonings before being cooked in the air fryer for around 8-10 minutes, while canned sardines only need to be placed in the air fryer for a few minutes to warm them up and make them crispy.

Fresh sardines vs. canned sardines

Fresh sardines and canned sardines have distinct characteristics and benefits. Fresh sardines are best used in recipes where their delicate flavour can shine, such as salads, light pasta dishes, or grilled with herbs. They are also a healthier option, as the canning process reduces the vitamin and mineral content of sardines. For example, canning reduces B vitamins, magnesium, zinc, and copper content. However, canned sardines are more convenient and have a longer shelf life than fresh sardines. They are also packed in oil, water, mustard, tomato, or other sauces, which can increase sodium levels.

When it comes to taste, fresh sardines have a milder flavour and firmer texture compared to canned sardines, which can have an overwhelmingly fishy taste and an oily consistency. Fresh sardines are also a good source of potassium, while canned sardines tend to have higher sodium levels.

In terms of preparation, fresh sardines should be cleaned and gutted before cooking. They can be cooked whole, but most people choose to gut their fish beforehand. Fresh sardines can be grilled, baked, pan-fried, or cooked in an air fryer. When cooking in an air fryer, it is recommended to lightly coat them with olive oil and seasonings, then cook at around 375 degrees Fahrenheit (190 degrees Celsius) for 8-10 minutes, flipping halfway through, until the skin is crispy.

Canned sardines, on the other hand, are already cooked and can be eaten directly from the can. If you want to warm them up or give them a slight crisp, you can place them in an air fryer for a few minutes. However, it is important to keep an eye on them as they are already cooked.

Both fresh and canned sardines are healthy options, rich in protein, vitamins, minerals, and Omega-3 fatty acids. However, the canning process and the oils used can affect the nutritional value of canned sardines. To limit exposure to pro-inflammatory oils, look for sardines packed in spring water or with no added salt.

How to clean and gut sardines

To clean and gut sardines, start by rinsing them under gently running cold water. Using the cutting edge of an open pair of kitchen scissors, gently clean away the scales, scraping from the tail up towards the head. Be careful not to apply too much pressure to avoid tearing the skin.

Next, cut off the head (optionally), and slice the belly open. Using your fingers, scrape out the insides of the belly under running water, removing the intestines, blood, membranes, and viscera. Rinse the fish again to ensure that any remaining blood or membranes are washed away.

You can stop here, as the sardines are now ready to be cooked. However, if you want to clean the sardines further, you can use scissors to trim the belly flaps, neck end, and tail for a neater presentation. For individual fillets, use scissors to separate the two fillets along the seam that joins them.

If you prefer to buy your sardines already cleaned and gutted, ask your fishmonger to do it for you, but they may charge extra. It is also worth noting that sardines have delicate flesh that can quickly become smashed and smushed, especially once it's off the bone. Therefore, it is recommended to clean and gut them yourself if possible.

Once your sardines are cleaned and gutted, you can cook them in an air fryer. Simply coat them with olive oil and seasonings of your choice, such as chili powder, turmeric, garlic powder, and salt. Place the seasoned sardines in the air fryer and cook for about 20 minutes at 375 degrees Fahrenheit (190 degrees Celsius), flipping them halfway through, until the skin is crispy.

Air fryer temperature and time

Air fryers are a great way to cook sardines, and the temperature and time depend on whether you are cooking with fresh or canned sardines.

For fresh sardines, lightly coat them with olive oil and seasonings before placing them in the air fryer. Set the temperature to 375 degrees Fahrenheit (190 degrees Celsius) and cook for 8-10 minutes, flipping the fish halfway through. You can also cook fresh sardines at a higher temperature for a shorter time. One source recommends cooking at 400 degrees Fahrenheit for 8 minutes.

Canned sardines are pre-cooked and preserved in oil, so they only need a few minutes in the air fryer to warm up and become slightly crispy. It is important to keep an eye on them as they cook, as they can go from crispy to burnt very quickly. Canned sardines can be cooked straight from the can, but they will not be as crispy as fresh sardines or canned sardines that have been coated in breadcrumbs or flour. For a crunchier texture, coat the canned sardines in flour, panko breadcrumbs, or a wet batter before cooking. If using breadcrumbs, you can also create a more complex flavor by mixing in seasonings like paprika, cayenne, and pepper. The ideal temperature for cooking canned sardines is between 300 and 400 degrees Fahrenheit, and they will cook in 10 to 15 minutes.

Seasonings and coatings

One option is to lightly coat the sardines with olive oil and seasonings before placing them in the air fryer. This will help to crisp up the skin and create a tasty, juicy dish. For the seasonings, a combination of chilli powder, turmeric, garlic powder, and salt is a great choice. You can also add some flour to the mixture for a crispier texture. If you're looking for a spicier kick, include some cayenne pepper in your spice blend.

Another option is to dredge the sardines in breadcrumbs before air frying. This method creates a super crispy texture and only takes a few minutes. Japanese-style panko breadcrumbs work particularly well for this.

If you're using canned sardines, a light coating of olive oil and seasonings can still work well, but be aware that canned sardines are already cooked, so you only need to warm them through in the air fryer. A few minutes at a lower temperature should be enough to crisp them up without overcooking.

Additionally, you can experiment with different coatings and seasonings to find your preferred flavour profile. For example, a cornmeal breading or a simple flour and spice mixture with salt, pepper, and sugar can be delicious.

What to serve with sardines

Sardines are a versatile fish that can be cooked in a variety of ways, including grilling, baking, and pan-frying, and, of course, air frying. They are a great source of protein, omega-3 fatty acids, vitamins, and minerals. When it comes to serving sardines, there are several options to consider:

Crackers

A simple and classic way to serve sardines is on crackers. This can be a great appetizer or snack, and you can even add toppings such as mustard, cheese, or a dip like spinach and artichoke.

Salad

Sardines can add a savoury and fatty element to a salad. Try pairing them with sharp and acidic ingredients like pickled jalapeños or onions to create a balanced dish.

Rice

Rice is a versatile side dish that can be paired with sardines in a variety of ways. Try making a sushi roll with sardines, avocado, and cucumber, or create a rice bowl with sautéed sardines and vegetables. You can also add soy sauce, mirin, and sugar to create an eel sauce to pour over the sardines and rice.

Sandwiches and Tortillas

Sardines can be a tasty addition to sandwiches and tortillas. Try mashing avocado and spreading it on toasted bread or a tortilla, then topping it with sardine pieces.

Pasta

Sardines can be a great way to add flavour and nutrition to pasta dishes. Try sautéing them with garlic, onions, and tomatoes, then mixing them with your favourite pasta.

Vegetables

Sardines pair well with a variety of vegetables. Sautéed broccoli is a simple and healthy side dish, or you can try pan-frying sardines with garlic, onions, and tomatoes for a more cohesive dish.

Pizza

For a unique twist on pizza, try using sardines as a topping. Arugula, olive oil, parmesan cheese, and cracked pepper can complement the flavour of sardines well.

Herbs and Spices

When serving sardines, consider adding fresh herbs like cilantro or green onions, or spices like chili powder, turmeric, or garlic powder. These can enhance the flavour of the dish and provide additional health benefits.

Frequently asked questions