Frying Whole Fish In An Air Fryer: Is It Possible?

Air fryers are a great alternative to deep frying, offering a healthier and easier way to cook whole fish with a delicious golden crust. They are also a convenient way to cook fried-style fish with very little oil, making them an easy and guilt-free meal option. You can cook any kind of fish fillets in an air fryer, such as cod, tilapia, catfish, pollock, hake, haddock, or even salmon. The cooking time varies depending on the type and thickness of the fish, but it typically ranges from 12 to 25 minutes at temperatures between 375°F and 400°F.

How to prepare the fish

Preparing a whole fish in an air fryer is an easy and healthy way to cook a delicious meal. Here is a step-by-step guide on how to prepare your fish:

Firstly, you will need to select the right fish for your air fryer. Choose a smaller, whole fish, weighing around 1 lb. Popular options include red snapper, sea bass, tilapia, branzino, bream, or any other white-fleshed fish. Ensure the fish is fresh by checking its eyes, which should be bright and clear, and its gills, which should be clean. It should also feel firm to the touch and smell fresh, not overly fishy.

Before cooking, you will need to clean and season the fish. Start by removing the fins with kitchen scissors and descaling the fish. You can then choose to score the fish by making diagonal cuts in the skin, but this step is usually skipped for thinner fish. Pat the fish dry with paper towels to remove excess moisture, which can cause the fish to steam and become mushy during cooking.

Now it's time to season your fish. For a simple option, rub oil over the fish and season with salt and black pepper, both inside and out. You can also place garlic cloves, thyme leaves, and lemon slices inside the fish for added flavour. If you want to get creative, try using other herbs and seasonings like rosemary, dill, or red chilli flakes.

Once your fish is prepared, it's time to cook it in the air fryer. Preheat your air fryer to 400°F (200°C) and place some parchment paper or a liner in the basket to make removal easier. Place the fish in the basket and cook for 14-16 minutes for a 1 lb fish, or until the internal temperature of the thickest part reaches at least 145°F and the flesh is flaky. For crispier skin, cook the fish for a little longer, around 16 minutes.

And that's it! You can now enjoy your delicious, crispy, and healthy air-fried whole fish. Serve it with your favourite vegetable, potato, or salad sides, or even some rice.

Seasoning and coating the fish

Step 1: Clean and Prepare the Fish

Start by rinsing the fish under cold running water. You can use lemon or lime juice and salt to wash the fish, as per Caribbean custom. Use your hands to gently rub the citrus juice all over the fish, and then rinse it off. This step helps to remove any unwanted odours and freshens up the fish. After rinsing, blot the fish dry with kitchen paper towels.

Step 2: Trim and Score the Fish

Using a sharp pair of kitchen scissors, trim off the dorsal and pectoral fins of the fish and discard them. Then, using a sharp knife, carefully make diagonal scores on both sides of the fish. These scores should be about 3-4 cm apart, and be careful not to cut too deep into the fish cavity. Scoring the fish helps the seasonings penetrate the fish and also creates a crispier exterior when cooked.

Step 3: Prepare the Seasoning

In a small bowl, mix together your choice of seasonings. You can use a variety of seasonings such as olive oil, lime juice, jerk seasoning paste, seafood seasoning, paprika, garlic powder, black pepper, and salt. Add a splash of water if the paste is too thick. Give it a taste test and adjust the seasonings to your preference. You can also add some red chilli flakes for an extra kick.

Step 4: Coat the Fish

Now it's time to coat the fish with your prepared seasoning mixture. Using your hands (with gloves) or a pastry brush, thoroughly coat the entire surface of the fish, including the scores and the cavity. Make sure to get into all the nooks and crannies for even flavour. Once coated, let the fish marinate for 1-2 hours at room temperature or overnight in the refrigerator for more intense flavour.

Step 5: Final Touches

After marinating, you can add some final touches before air frying. Place the fish on a chopping board and stuff the cavity with aromatic ingredients like garlic cloves, thyme leaves, and lemon slices. These ingredients will infuse the fish with flavour and moisture during cooking. You can also rub or spray the fish with a high-heat oil, such as canola or vegetable oil, for an extra crispy exterior.

Now your whole fish is seasoned and coated, and it's ready to be placed in the air fryer! Remember to preheat your air fryer and use parchment paper or a liner in the basket for easier cleanup. Enjoy your delicious and healthy air-fried whole fish!

Cooking time and temperature

The cooking time and temperature for frying a whole fish in an air fryer will depend on the type and size of the fish.

For a 1-pound fish, cook at 400 degrees Fahrenheit for 14 to 16 minutes, or until the internal temperature of the thickest part reaches at least 145 degrees Fahrenheit and the inside of the fish is flaky. For crispier skin, you can cook the fish for a little longer, around 16 minutes.

If you are cooking a larger fish, such as a 2-pound branzino, it will take a little longer. Cook at 400 degrees Fahrenheit for 25 minutes, or until the internal temperature reaches at least 145 degrees Fahrenheit.

For smaller fish fillets, such as 2-ounce fillets, cook at 390 degrees Fahrenheit for 12 to 15 minutes. If you are cooking larger fillets, such as 6 to 8 2-ounce fillets, you may need to adjust the cooking time accordingly, cooking for up to 17 minutes.

It is important to note that the cooking time and temperature may vary depending on the type of air fryer you are using, so it is always a good idea to check the manufacturer's instructions. Additionally, if you are cooking more than one fish or fillet at a time, you may need to increase the cooking time to ensure even cooking.

What to serve with the fish

There are a variety of side dishes that go well with fish. Here are some suggestions:

Starchy Sides

• Rice: cook it in chicken broth and add turmeric and black pepper, or cook it in coconut milk with frozen peas
• Potatoes: roasted baby potatoes, mashed potatoes, Lyonnaise potatoes, boiled baby potatoes with chopped parsley and butter, or baked baby yellow potatoes
• Pasta: orzo with tomato, cucumber, and feta, garlic herb linguine, or egg noodles with a simple butter-based sauce

Vegetable Sides

• Broccoli: roasted or pan-cooked, or with garlic butter and cashews
• Asparagus: oven-roasted or asparagus cashew rice pilaf
• Green beans: steamed or sweet and spicy
• Zucchini: fritters or roasted
• Cauliflower: roasted garlic cauliflower
• Cabbage: wedges of baby cabbage
• Brussels sprouts: roasted

Salads

• Classic Caesar salad
• Sweet restaurant slaw
• Curried cashew, pear, and grape salad
• Black bean and corn salad

Other Sides

• Hush puppies
• Quinoa and black beans
• Broccoli and tortellini salad
• Homemade seasoned fries
• Spaghetti cacio e Pepe

Health benefits of air frying

Yes, you can fry a whole fish in an air fryer. Here is a recipe for air fryer whole fish:

Ingredients:

• 1 whole fish about 1 lb, scaled and gutted (red snapper, sea bass, or tilapia)
• 1/2 teaspoon kosher salt, or to taste
• 1/4 teaspoon black pepper, or to taste
• 1/4 teaspoon garlic powder, or to taste
• 4 garlic cloves, smashed
• Thyme leaves
• Lemon slices

Instructions:

• Rub oil over the fish and season with salt, black pepper, and garlic powder on the outside and inside.
• Place garlic cloves, thyme leaves, and lemon slices inside the fish.
• Place the fish in the air fryer basket. You can use parchment paper to make lifting the fish out of the basket easier.
• Cook at 400 degrees Fahrenheit for 14-16 minutes or until the internal temperature of the thickest part reaches at least 145 F and the inside of the fish is flaky.

Now, here are the health benefits of air frying:

Air fryers have gained popularity due to their ability to deliver similar results to deep frying while using a fraction of the oil. This makes air frying a healthier alternative with several benefits:

Weight Loss:

Air frying can promote weight loss by reducing the amount of fat and calories in your food. Deep-fried foods are high in fat and calories, which can increase the risk of obesity. By switching to air frying, you can still enjoy crispy foods without the extra oil and calories.

Safety:

Air fryers are safer than deep fryers because they do not involve heating a large container of scalding oil. There is no risk of spilling or accidentally touching hot oil. This makes air fryers a safer option for preparing fried foods at home.

Reduced Risk of Toxic Compound Formation:

Deep frying foods in oil can lead to the formation of dangerous compounds such as acrylamide, which has been linked to an increased risk of certain cancers. Air frying reduces the risk of acrylamide formation, making it a healthier option. A study showed that air frying can reduce acrylamide by up to 90%.

Lower Disease Risk:

Consuming traditional fried foods cooked in oil regularly has been linked to adverse health conditions. Replacing deep frying with air frying can reduce the risk of these complications. Air frying may be especially beneficial for heart health, as it lowers oil intake, which is linked to an increased risk of heart disease.

Similar Taste and Texture:

One of the biggest advantages of air frying is that it delivers similar taste and texture to deep-fried foods. The circulating hot air in an air fryer creates a crispy brown coating on the outside while keeping the inside soft and moist. This makes it a great option for those who love the taste of fried food but want a healthier alternative.

While air frying has these benefits, it's important to remember that the healthiness of a meal depends on the type of food and the overall diet. Air frying is a healthier alternative to deep frying, but it doesn't make all foods "healthy." It's also important to use healthy oils and avoid adding too much oil to the air fryer, as this can reduce the benefits.

Frequently asked questions