Air-Fried Liver: A Healthy, Tasty Treat?

You can definitely cook liver in an air fryer – and it's a great way to do it. Whether you're a fan of beef, chicken or pork liver, air frying is a quick, mess-free way to cook this nutritious meat. It's also a healthier option than traditional frying methods, as you can achieve a crispy texture without the excess oil.

If you're new to cooking liver, it's a good idea to start with chicken liver, as it has a milder flavour and more tender texture. Before cooking, you'll need to rinse the liver and cut it into pieces – and you can also soak it in milk to reduce the metallic taste, if you like. Then, simply season and pop it into the air fryer!

Beef liver and onions

Ingredients:

• Beef liver
• Onion
• Salt
• Pepper
• Garlic powder
• Olive oil spray or regular oil
• Optional: cilantro or green onion for serving

Method:

Firstly, wash the beef liver in cold water, pat it dry, and cut it into 1-inch pieces. Thinly slice the onions. You can use a mandolin slicer to speed up this step. Place the liver and onion slices into a bowl and season with salt, pepper, and garlic powder. Coat the mixture evenly.

Next, prepare the air fryer basket by spraying it with a non-stick cooking spray. Place the liver and onion mixture into the basket in a single layer. If you have an air fryer liner, you can use it to prevent the onions from falling through the basket. Spray the top of the liver and onion mixture with olive oil spray or regular oil.

Cook the liver and onions in the air fryer at 400°F for about 12 minutes. Halfway through the cooking time, open the air fryer and mix the ingredients well. It is important not to overcook the liver, as it can become tough, dry, and chewy. To check if the liver is cooked, use an instant-read thermometer; the internal temperature should be at least 160-165°F.

Finally, serve the beef liver and onions with chopped cilantro or green onion on top. This dish goes well with mashed potatoes, rice, or a salad.

Enjoy your tasty and nutritious meal!

Chicken liver and onions

Ingredients:

• Chicken livers
• Olive oil or avocado oil
• Medium yellow onions
• Kosher salt
• Parsley (optional garnish)

Instructions:

Start by rinsing and patting dry the chicken livers. Cut away any connective tissue and discoloured parts. If you see anything green, it is likely bile, so be sure to trim it away. Rinse the livers again and cut each liver in half.

Next, preheat your air fryer to 380°F (193°C). Place the halved livers in a medium bowl and season with olive oil and salt. Spray the air fryer basket with olive oil to prevent sticking.

Now, place the livers in a single layer in the air fryer basket, ensuring they are not crowded. Depending on the size of your air fryer, you may need to cook them in batches. Air fry for 8-10 minutes, flipping them after 5 minutes, until they are golden brown and cooked through. The internal temperature should reach 165°F or 74°C.

While the livers are cooking, heat 2 tablespoons of oil in a large skillet over medium heat. Add the sliced onions and season with salt. Stir occasionally until the onions are golden brown, which should take around 10 minutes.

Once both the livers and onions are cooked, combine them in a serving dish and sprinkle with salt to taste. Mix well before serving. If desired, garnish with chopped parsley.

Tips:

• For extra flavour and tenderness, soak the chicken livers in buttermilk or milk for at least 30 minutes before seasoning.
• If you prefer a stronger garlic taste, add garlic powder to the mix.
• To ensure even cooking and crispiness, arrange the livers in a single layer in the air fryer basket.
• If you want to add a sweet contrast to the dish, cook the onions in a skillet on the stove. This way, they will develop a caramelized sweetness that complements the richness of the livers.

Enjoy your delicious chicken liver and onions, knowing that it is a nutritious and healthier alternative to traditional frying methods!

Marinating the liver

If you do choose to marinate your liver, there are several options available to you. One popular choice is to soak the liver in milk or buttermilk, which can help to tenderise the meat and reduce any strong flavours. This method is often used for chicken livers to add a more complex flavour, and they should be soaked for at least 30 minutes or up to a few hours. Beef liver can also be soaked in milk for 20 minutes to an hour, although some sources suggest that this step is unnecessary for fresh liver. Alternatively, you can soak the liver in lemon juice or salt and lemon water, which can also help to reduce the intensity of flavour.

Before marinating, it is important to remove the thin membrane surrounding the liver. If your liver is sliced, trim the edges and any tubes within. If it is whole, get your finger underneath the membrane and pull it away while holding down the liver. After removing the membrane, rub a little oil over the surface to prevent the liver from sticking to towels or other surfaces.

Additionally, you should remove any connective tissue, including the green gallbladder from poultry liver, and trim any green spots, which indicate the presence of bitter bile.

Cooking times and temperatures

When it comes to cooking times and temperatures for liver in an air fryer, there are a few key things to keep in mind. Firstly, the type of liver you are cooking will impact the cooking time. For instance, chicken liver, which is smaller in size, will typically cook faster than beef liver. Secondly, the desired level of doneness will also affect cooking time. Most sources recommend cooking liver until it is no longer pink in the centre, but still slightly rare to avoid toughness and chewiness.

As a general rule, the air fryer temperature for cooking liver should be set at around 375°F (190°C) to 400°F. At this temperature, liver will typically take between 8 to 15 minutes to cook, depending on the size and thickness of the liver pieces. For smaller pieces of chicken liver, cook for around 8 to 10 minutes, and for larger beef liver slices, you may need 12 to 15 minutes. It is crucial to keep an eye on the liver during cooking and flip it halfway through to ensure even browning.

To check if your liver is cooked, use a meat thermometer to ensure an internal temperature of at least 160°F (71°C) to 165°F (74°C). This is the safe temperature for consuming liver. Overcooking the liver should be avoided as it can result in a dry and chewy texture.

If you are cooking frozen liver, it is recommended to thaw it first for the best results. However, if you choose to cook it from frozen, increase the cooking time by a few minutes to ensure the liver is thoroughly cooked.

Serving suggestions

There are many ways to serve air-fried liver, and it can be complemented with a variety of side dishes. Here are some suggestions:

Mashed Potatoes

The creamy texture and taste of mashed potatoes can balance the strong flavour of liver. This combination is a classic and is often served as a typical side dish with liver and onions.

Rice

Air-fried liver can be served with rice, creating a filling and tasty meal. This could be a great option if you're looking for a gluten-free option.

Roasted/Grilled/Steamed Vegetables

Seasonal vegetables can add colour and nutrients to your plate. Some specific suggestions include roasted sweet potatoes, steamed broccoli and carrots, or sautéed greens such as spinach or kale. The richness of the liver can be beautifully complemented by the freshness of the vegetables.

Salads

A citrus salad or a tangy vinaigrette can provide a refreshing contrast to the richness of the liver. The acidity in these salads can help balance the flavours of your meal.

Fruit or Fruit Preserves

Pairing liver with fresh fruit or fruit preserves can create an interesting interplay of flavours and textures. The natural sweetness and juiciness of the fruit can complement the richness of the liver.

Grain-Based Sides

Consider serving liver with grain-based sides like quinoa or couscous, which can help balance the meal and provide a neutral base to complement the liver's strong flavour.

Sauces

Adding a flavorful sauce, such as a balsamic reduction or garlic butter, can elevate your dish and create a more complex flavour profile.

Pâté

For an elegant twist, you can turn your air-fried liver into pâté by blending the cooked liver with cream cheese, herbs, and spices. Serve this on toasted bread or crackers for a sophisticated appetizer or main course.

Frequently asked questions