Air-Fried Sushi Bake: A Tasty, Healthy Twist

Sushi bake, or baked sushi, is a deconstructed version of the classic Japanese dish. It became famous during the Covid-19 pandemic and is usually made in a conventional oven. However, it can also be made in an air fryer, which is easier and more convenient. The air-fried version uses the same ingredients as traditional sushi – vinegared rice, seafood or vegetables, and nori seaweed sheets – with the only difference being the cooking method. The process involves assembling the ingredients, rolling them up, and then coating the roll with breadcrumbs for added crispiness before placing it in the air fryer for about 10-15 minutes. The result is a perfectly cooked roll with a crispy exterior and a tender and flavorful filling.

How to make sushi bake in an air fryer

Sushi bake is a simple and delicious casserole-style dish that combines all the flavors of sushi in one easy-to-make dish. It is a versatile and customizable dish that can be made in an air fryer or a conventional oven. Here is a step-by-step guide on how to make sushi bake in an air fryer:

Ingredients:

• Sushi rice or short-grain rice
• Imitation crab meat and/or lump crab meat (you can also use other seafood like canned salmon or tuna)
• Unagi sauce (eel sauce)
• Furikake (rice seasoning)
• Mayonnaise (preferably Japanese mayonnaise or Kewpie mayo)
• Sriracha
• Sugar
• Kosher salt
• Green onions, finely sliced
• Masago (optional)
• Nori sheets, sliced cucumbers, and avocado slices for serving

Method:

• Cook the sushi rice according to the package instructions. If you are using leftover rice, sprinkle it with some water and microwave it to steam before adding the seasonings.
• Once the rice is cooked, gently fluff it with a paddle. While the rice is still warm, add vinegar, salt, and mirin or sugar. Gently combine everything with a rice paddle. Cover and allow the rice to cool.
• While the rice is cooking, prepare the crab meat. You can use imitation crab sticks, lump crab meat, or a combination of both. Shred or chop the crab meat according to your preference.
• In a large bowl, combine the crab meat with mayonnaise, sriracha, and any other desired seasonings. You can also add cream cheese to make it creamier. Mix until well combined.
• In a baking dish, spread a layer of sushi rice on the bottom and pat it down to an even layer. Top the rice with furikake seasoning.
• Spread the crab meat mixture evenly on top of the rice. You can also add a layer of mozzarella cheese at this point, if desired.
• Drizzle more mayonnaise and sriracha over the crab meat layer. Top with additional furikake.
• Place the baking dish into the air fryer and set the temperature to 375°F. Air fry for 12-20 minutes, or until the top is golden brown and heated through.
• Once the sushi bake is done, sprinkle some unagi sauce on top and garnish with green onion slices and masago, if using.
• Serve the sushi bake with nori sheets, sliced cucumbers, and avocado slices on the side.

Tips:

• If you can't find sushi rice, look for a short-grained rice variety as they tend to be starchier and will give you a similar texture.
• The sushi bake can be customized to your liking. You can add more sriracha if you prefer it spicier or add more cream cheese if you want it creamier.
• The sushi bake can be made in advance and stored in the refrigerator until ready to bake. However, baking time may be longer if the dish is cold.
• After baking, let the sushi bake sit for about 10 minutes before serving to allow it to set.

The benefits of air-fried sushi

Sushi is a beloved Japanese delicacy with a long and rich history. While the traditional methods of preparing sushi are well-established, innovative cooking techniques such as air frying have sparked curiosity among food enthusiasts. Air-fried sushi offers a unique twist to the classic dish, and it has gained popularity due to its health benefits, convenience, and versatility. Here are some advantages of preparing sushi in an air fryer:

Health Benefits

Air-fried sushi is a healthier alternative to traditionally fried sushi. Air fryers use hot air to cook food instead of oil, significantly reducing the amount of oil used. This results in lower calorie and fat content, making it an excellent option for those conscious about their weight or maintaining a healthy diet.

Convenience

Air frying eliminates the need for deep-frying, which can be a messy and time-consuming process. With an air fryer, you can easily prepare sushi at home without dealing with hot oil or lingering kitchen smells. It is also faster than traditional cooking methods, making it a convenient option for busy individuals who want a quick, tasty meal.

Versatility

Air-fried sushi allows for experimentation with different ingredients and flavors. You can create unique and delicious rolls by adding various toppings or sauces before air frying, resulting in rolls that may not be possible with traditional methods.

Ease of Preparation

Air-fried sushi is relatively easy to make, even for those new to sushi preparation. The basic recipe is simple to follow, and you can dress it up with additional ingredients according to your preferences.

Crowd-Pleaser

Sushi bake, a type of air-fried sushi, is a perfect dish for entertaining guests. You can make a large batch in one go, and it caters to various tastes, pleasing even those who are not sushi lovers.

In conclusion, air-fried sushi offers a modern take on the traditional Japanese dish, combining convenience, health benefits, and versatility. By using an air fryer, you can enjoy your favorite sushi flavors with a crispy twist, all while maintaining a healthier diet.

Tips for achieving the best results

• Use fresh sushi: For the best results, it is important to use fresh sushi rolls for air frying. Frozen sushi may turn out soggy and not as crispy.
• Lightly coat with oil: Using a light layer of oil or spray oil is essential for achieving a crispy exterior. Be careful not to use too much oil, as it may result in soggy sushi.
• Preheat the air fryer: Preheating your air fryer is crucial for even cooking and achieving the desired texture.
• Flip halfway through cooking: To ensure even cooking on both sides of your sushi roll, flip it halfway through the cooking process.
• Experiment with toppings: Air frying sushi allows you to experiment with different toppings. Try using sesame seeds, panko breadcrumbs, or other toppings of your choice.
• Avoid certain sauces: Mayonnaise-based sauces or cream cheese should be avoided as toppings, as they may turn runny or oily when cooked in an air fryer. Stick to toppings that can withstand high heat.
• Use the right type of rice: Sushi rice, which is more glutinous and sticky, is ideal for sushi bake. If you can't find sushi rice, look for a short-grained rice, which will give you a similar texture.
• Customise your ingredients: Sushi bake is versatile, so feel free to experiment with different combinations of ingredients. You can use imitation crab meat, shrimp, salmon, tofu, or other proteins. Add avocado, cream cheese, tobiko (fish roe), green onions, or spicy mayo to give your sushi bake extra flavour.
• Layer your ingredients: Start by spreading a layer of sushi rice on the bottom of your baking dish. Top with furikake or sesame seeds, followed by your choice of protein and other toppings.
• Preheat the air fryer: Before placing your sushi bake in the air fryer, preheat it to the desired temperature. Most recipes suggest preheating to 180°C or 375°F.
• Cook until golden brown: Depending on the recipe and your air fryer, cook your sushi bake for 10-20 minutes or until it is golden brown and heated through.

Foods to avoid air-frying as toppings

Sushi bake is a deconstructed version of the classic Japanese sushi that can be made in an air fryer. While air fryers are great for preparing a variety of dishes, there are certain foods that are not suitable for cooking in an air fryer. Here are some foods to avoid air-frying as toppings:

Battered Foods

A wet batter like the cornmeal batter on a corndog will not cook well in an air fryer. The coating will drip through the perforated basket before crisping up. Instead, a traditional deep fryer with hot oil is better suited for setting the coating on battered foods.

Cake Doughnuts

The dense batter of cake doughnuts, made with sugar, sour cream, and flour, does not air fry well. An air fryer tends to dry them out, whereas a traditional deep fryer keeps them moist and fluffy.

Leafy Greens

Leafy greens like kale, spinach, and curly kale are not ideal for air frying due to their lightweight nature. The high-speed hot air in the air fryer can blow them around, resulting in uneven cooking. It is recommended to coat them with oil and seasoning to prevent them from flying around, but this reduces the health benefits of using an air fryer.

Raw Rice and Other Grains

Raw rice and grains such as farro or quinoa will not cook evenly in an air fryer and tend to make a mess. They must be cooked separately before being added to the air fryer for crisping or reheating.

Large, Bone-In Meat Cuts

Large cuts of meat with bones, like a whole chicken, are not suitable for air frying. They are likely to cook unevenly, resulting in overcooked or undercooked portions. It is better to roast them in an oven for more even cooking.

Cheesy Dishes

When cooking dishes with a lot of cheese, the cheese is likely to melt and ooze out before the exterior becomes crisp. This can result in a messy basket full of drippy cheese. If you want to add cheese to your dish, try using a variety with a higher melting point, such as halloumi, or coat the cheese with a breading or lining to protect it from the direct heat.

The history of sushi and air frying

Sushi and air fryers are two inventions that have revolutionised the culinary world. Sushi, which does not mean "raw fish", is a dish of vinegared rice served with various fillings and toppings, which may include raw fish. The history of this beloved dish began in paddy fields in Southeast Asia, where fish was fermented with vinegar, salt, and rice, after which the rice was discarded. This earliest form of sushi, today referred to as narezushi, spread from Southeast Asia to surrounding countries and eventually reached Japan around the Yayoi period (early Neolithic to early Iron Age). Over time, sushi evolved, and during the Muromachi period (1336–1573), people began to eat the rice along with the fish.

The inventor of modern sushi is believed to be Hanaya Yohei, who, in the 1820s or 1830s, invented nigirizushi, a type of sushi where seafood is placed on hand-pressed vinegared rice. This style of sushi became popular in Edo, present-day Tokyo, and it still remains a staple in Japanese cuisine. Sushi has continued to spread worldwide, with variations emerging, such as the California roll, and new ways of preparation, like sushi bakes.

Sushi bakes, which gained popularity during the COVID-19 pandemic, are deconstructed versions of traditional sushi, often made in a conventional oven or an air fryer. This cooking method allows individuals to enjoy sushi at a lower cost and with less preparation time.

Speaking of revolutionary cooking methods, air fryers have also made a significant impact on how we prepare our meals. The first air fryer was invented by Fred van der Weij and introduced to the world in 2010. Van der Weij, a Dutch inventor, wanted to create a healthier alternative to traditional frying methods, which often use large amounts of oil. Air fryers use "rapid air technology" to cook food with minimal oil, resulting in meals that are crisp and delicious yet healthier. This innovation has not only transformed how we fry and cook food at home but also opened up new possibilities for culinary creativity.

The impact of air fryers has been immense, with millions of homes adopting this appliance as an integral part of their kitchens. The ability to cook a variety of foods with less oil, faster cooking times, and the convenience of frozen food preparation have made air fryers a preferred choice for health-conscious and busy individuals alike.

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