Air-Fried Sardines

🐟 Air-Fried Sardines with Tomato Sauce

Omega-3s in 15 minutes — no fishy business.

A crisp, modern shot of sardines plated with rustic tomato sauce

🧠 Why This Recipe Works

• Healthy: Sardines are rich in omega-3s, calcium, and vitamin D — with minimal mercury
• Fast: Canned sardines + quick sauce = dinner in 15
• Flavor-forward: Tomato-garlic sauce balances brininess and adds depth

🔧 Ingredients

Sardines

• 2 cans sardines in oil or water (drained)
• No added oil or salt needed

Tomato Sauce

• 1 tbsp avocado or olive oil
• ½ yellow onion, finely chopped
• 2–3 garlic cloves, minced
• ½ cup canned tomato sauce or spaghetti sauce
• 1 tsp fish sauce
• ½ tsp sugar
• 1 medium tomato, finely chopped (added at the end)
• Salt & pepper to taste

🛠️ Use a stainless steel pan — acidic foods like tomatoes can react with carbon steel or cast iron.

👨‍🍳 Step-by-Step Instructions

🌀 Air-Fry the Sardines

1. Preheat air fryer to 375°F (190°C)
2. Place sardines in a single layer in the basket (use parchment liner if desired)
3. Air fry 6–8 minutes, flipping once, until golden and crisp

🍅 Make the Tomato Sauce

1. Sauté onion in oil (stainless steel pan) until translucent
2. Add garlic, stir until fragrant
3. Stir in canned tomato sauce, fish sauce, sugar, pepper
4. Simmer 4–5 minutes until thickened
5. Add fresh tomato, cook 1–2 minutes more
6. Taste and adjust — balance umami and brightness

🥦 What to Serve It With

• Steamed veggies: broccoli, carrots, Brussels sprouts
• Healthy grain: quinoa, wild rice, whole grain couscous > This combo gives you protein, healthy fats, fiber, and flavor — fast.

Why sardines?
They’re a rare combo of omega-3s, calcium, and vitamin D — with low mercury and high sustainability.

Why stainless steel?
Acidic foods like tomatoes can degrade carbon steel or cast iron and leach metallic flavors. Stainless keeps it clean and safe.

Play It Safe with Stainless Steel Air-fryer
Many Stainless Steel Air-fryer are lined with non-stick coating which contains “forever chemicals”. While the small amount of exposure may not have large consequences, stainless steel lined fryers are not more expensive so opt for those if feasible.