Crispy whole sardines cooked in an air fryer served on a plate with lemon wedges

Crispy and Healthy Air Fryer Whole Sardines

Name: Crispy and Healthy Air Fryer Whole Sardines
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 500 g Whole fresh sardines, cleaned and gutted (if not already) - choose firm fish with bright eyes and shiny skin; 1 tbsp Extra virgin olive oil; 1 tbsp Fresh lemon juice; 0.5 tsp Garlic powder; 0.5 tsp Smoked paprika (optional); to taste n/a Salt; to taste n/a Black pepper freshly ground; 1 tbsp Fresh parsley chopped (for garnish)

Home Page / Air Fryer Cooking Recipes / Cooking Sardines in an Air Fryer

easy

15 min

Nutritional value per serving

Calories220kcal

Carbs1gram

Fat12gram

Protein22gram

Ingredients

Quantity

Whole fresh sardines, cleaned and gutted (if not already) - choose firm fish with bright eyes and shiny skin500 g
Extra virgin olive oil1 tbsp
Fresh lemon juice1 tbsp
Garlic powder0.5 tsp
Smoked paprika (optional)0.5 tsp
Saltto taste n/a
Black pepper freshly groundto taste n/a
Fresh parsley chopped (for garnish)1 tbsp

This recipe guides you through cooking whole sardines in an air fryer, resulting in a crispy, healthy, and delicious dish. Sardines are packed with omega-3 fatty acids and protein, making this a nutritious meal option. Air frying reduces the need for extra oil, making this method both quick and heart-healthy. The total cost of ingredients is approximately $8 USD, €7, £6, or ₹640. This meal serves about 2 people and contains roughly 220 kcal per serving. It suits diets including pescatarian and low-carb. The recipe is easy to prepare, requiring about 10 minutes of prep and 15 minutes of cooking (total 25 minutes).

Preparation instructions

Preheat the air fryer

1Set your air fryer to 200°C (390°F) and let it preheat for about 5 minutes. Preheating helps to achieve an evenly crispy skin on the sardines.

Prepare the sardines

2Pat the sardines dry with paper towels to remove moisture, which helps to get a crispy texture. In a bowl, combine olive oil, lemon juice, garlic powder, smoked paprika, salt, and black pepper. Toss the sardines gently in the mixture until evenly coated.

Arrange sardines in the air fryer basket

3Place the sardines in a single layer in the air fryer basket. Avoid overcrowding to ensure even cooking and crispiness. You might need to cook in batches, depending on your air fryer size.

Cook the sardines

4Air fry the sardines at 200°C (390°F) for 12-15 minutes. Flip them halfway through cooking for even crispiness. The internal temperature should reach at least 63°C (145°F) for fish to be safe to eat, and the flesh should be opaque and flake easily with a fork.

Serve

5Transfer the cooked sardines to a plate. Sprinkle fresh parsley over them and serve with lemon wedges on the side for an extra zing.

Cooking Tips

-If fresh sardines are not available, you can use frozen sardines. Thaw them completely in the refrigerator before cooking.

-Avoid overcrowding the air fryer basket as it leads to uneven cooking and less crispy fish.

-For an extra layer of crunch, lightly dust the sardines with a small amount of flour or breadcrumbs before air frying.

-Always handle raw fish with clean hands and utensils to prevent cross-contamination. Wash your hands and surfaces after seafood prep.

Equipment Needed

Air fryer
Mixing bowl
Tongs or a spatula
Paper towels
Meat thermometer (recommended for checking internal temperature)

Grocery Shopping List

[ ] Whole fresh sardines (500g) ~ $6 / €5 / £4 / ₹480 - Choose fish that has bright eyes and shiny skin indicating freshness.
[ ] Extra virgin olive oil (small bottle if not already at home) ~ $3 / €2.5 / £2 / ₹240 - Opt for cold-pressed varieties for best flavor.
[ ] Fresh lemons (1-2 pieces) ~ $1 / €1 / £0.8 / ₹80 - Look for firm lemons with vibrant yellow color.
[ ] Garlic powder (small jar) ~ $2 / €1.5 / £1.5 / ₹160 - Freshly ground or high quality for best aroma.
[ ] Smoked paprika (optional, small jar) ~ $3 / €2.5 / £2.5 / ₹240 - Adds depth and smokiness, optional.
[ ] Fresh parsley bunch ~ $1 / €1 / £0.8 / ₹80 - Crisp and bright green leaves preferred. Total estimated cost: around $8 USD, may vary depending on local prices.

FAQ

Do I need to clean the sardines before cooking?

Yes, if your sardines are whole and not pre-cleaned, remove the scales, guts, and gills. Rinse them thoroughly and pat dry before seasoning.

Can I use frozen sardines in the air fryer?

Yes, just make sure to thaw them completely in the refrigerator and pat dry before air frying.

How can I tell when the sardines are fully cooked?

The flesh should be opaque and flake easily with a fork. Using a meat thermometer, the internal temperature should be at least 63°C (145°F) to ensure safety.