The One Easy Step That Improves Air Fryer Fish

Air fryers are essentially little convection ovens. They are useful for quick and easy roasting, broiling, and warming without needing to add oil (unless you prefer to). These countertop appliances can cook all kinds of seafood, from imitation crab to salmon or whitefish fillets. Fish cooks rapidly in the oven due to its short muscle fibers dissolving in the heat, creating a flaky texture. There is one risk to be aware of when cooking seafood in an air fryer. When fish is exposed to high temperatures, its polyunsaturated fatty acid level reduces as cholesterol oxidation products (COPs) increase. Luckily, there is a simple fix for this, and it also makes air-fried fish more flavorful.

Omega-3 polyunsaturated fatty acids found in fish support brain function and cardiovascular health, while COPs hurt both. According to a study published in the Journal of Food Science in 2017, air frying fish with herbs naturally lowers COP levels. Adding fresh (or dried) greenery introduces a source of antioxidants to the air fryer that not only improves the flavor of fish but also reduces the presence of harmful COPs.

Journal of Food Science's study specifies that a mixture of fresh parsley and chives is effective in warding off COPs. Parsley is easy to grow at home in a pot on a sunny, warm windowsill if you'd rather have fresh sprigs at arm's reach instead of relying on the grocery store. Chives grow well indoors too, and can thrive with as little as six hours of sunlight a day. Parsley brings a fresh, slightly peppery bitterness to dishes it is featured in (or on), while chives are mildly oniony and crisp. Both complement many types of fish, especially cod, tuna, and salmon for salmon cakes.

Rosemary and oregano are some of the most antioxidant-rich herbs of all. Fresh and dried versions of each commonly feature in fish recipes, often with lemon for a Mediterranean flair. Salmon and rosemary have proven to be a timeless pairing. 

Seasoning fish with herbs before air frying has clear benefits, but there are a couple of technical points to know before you turn the machine on. Make sure you preheat your air fryer to the recommended temperature for your recipe to avoid overcooking. Once it's in the basket, keep tabs on a timer so you'll be ready to pull the meal at the right time.