Air Fryer Miso Salmon

A healthier spin on traditional miso glazed salmon, this air fryer miso salmon recipe uses tahini, orange juice and miso to create juicy salmon that’s big on flavour.

Air fryer miso salmon is a delicious and nutritious dish that combines the rich, umami flavours of miso paste with the delicate, tender texture of salmon, all cooked to perfection in an air fryer.

Cooking this delightful meal in an air fryer not only saves time and effort but also provides health benefits by reducing the amount of oil needed, making it a perfect choice for health-conscious individuals.

What’s the big deal about air fryers?

Air fryers have gained immense popularity in recent years due to their ability to cook food quickly and efficiently while using significantly less oil than traditional frying methods.

I use mine all the time, whether it be for breakfast lunch and dinner.  They’re equally handy for all three meals, whether you want to do something simple like heat up some meatballs, or cook salmon with a miso glaze. 

Air fryers circulate hot air around the food, resulting in a crispy exterior and tender interior, similar to deep-fried foods but with considerably fewer calories and fat.

Difference in cook time and temperature between an oven and an air fryer

Air fryers generally cook food faster than conventional ovens, as they require less time to preheat and maintain a consistent cooking temperature. Most recipes can be adapted for an air fryer by reducing the cooking time by 20-25% and lowering the temperature by about 25°F (15°C). 

This is just a starting point though.  If you’re trying to convert a recipe, start here and keep an eye on how it’s cooking, so you can adjust from dish to dish.

Air fryer vs. grill oven: which is better?

Both air fryers and grill ovens have their unique benefits, but as with a lot of these things, it comes down to personal preference.

Air fryers are ideal for those who want a healthier alternative to deep frying and appreciate the convenience of quick, evenly cooked meals.

On the other hand, grill ovens provide a more traditional grilling experience and are better suited for cooking larger cuts of meat or preparing meals for a larger number of people (more than 4).

Common misconceptions about air fryers

Understandably, given the name, some people believe that air fryers can only be used for frying foods, but they’re pretty versatile and are capable of much more.

They can be used for baking, roasting, and even grilling, making them a valuable addition to any kitchen. You can just about do anything in an air fryer that can be done in an oven.  I haven’t found an exception to this yet, but if you know of any please do leave it in the comments.

Also, whilst air fryers do use less oil than traditional frying methods, you’ve got to be mindful of the types of food being cooked.  Some pre-packaged or heavily processed items may still be high in fat and calories. 

But if you’re eating like an adult these foods won’t be in your kitchen anyway 😉.

What is miso?

Miso is a world of umami-packed, versatile, delicious goodness!  It’s your new best friend in the kitchen.

Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and koji, a type of fungus, alongside other grains like rice or barley. This fermentation process can take anywhere from a few weeks to several years, depending on the desired flavour and texture.

But why are food lovers around the globe raving about miso? Well, it’s all about that umami flavour, my friends! Umami, often described as the “fifth taste,” is a savoury, rich, and deeply satisfying sensation that takes your taste buds on a joyride.

Miso’s umami powers bring depth and complexity to a wide array of dishes, from soups and sauces to marinades and dressings.

Miso comes in various colours and flavours, too! You might encounter white miso (Shiro), which is mild and slightly sweet, perfect for lighter dishes or dressings. Then there’s red miso (Aka), boasting a more robust, salty, and earthy taste that’s fabulous for heartier meals. And let’s not forget the awesomeness of mixed miso (Awase), which strikes a harmonious balance between the two.

Mike Greenfield has a fantastic article: 3 Types of Miso (How To Use Them & What They Taste Like)

How to make air fryer miso salmon

Air Fryer Miso Salmon really is a game-changer for busy home cooks and health enthusiasts alike.

This quick, easy, and delicious dish combines the savoury flavours of miso paste with tender, juicy salmon, all cooked to perfection in the air fryer.

The full recipe is lower down, but here’s an overview of how to make it.  This could easily become your favourite quick and easy week day dinner.

1. Marinate the salmon: The first step in making air fryer miso salmon is to prepare a simple marinade in a medium bowl using white miso paste, tamari (a healthier version of soy sauce), orange juice and tahini. Whisk the ingredients together and pour over your salmon fillets, ensuring they are evenly coated. Let the salmon marinate in the refrigerator for at least 30 minutes to allow the flavours to meld and penetrate the fish.
2. Preheat the air fryer: While the salmon is marinating, preheat your air fryer to (190°C) 374°F. This will ensure that your salmon cooks evenly and achieves a beautiful, golden crust on the outside.
3. Prepare the air fryer basket: Lightly grease the air fryer basket with a small amount of oil to prevent the salmon from sticking. If you have skin on your salmon, oil isn’t needed.  At the end of the cook you can easily remove the salmon from the skin and discard the skin. You can also use a perforated parchment paper liner specifically designed for air fryers to make clean-up even easier.
4. Cook the salmon: Once the air fryer is preheated and the salmon has marinated, it’s time to cook. Remove the salmon fillets from the marinade and place them skin-side down in the air fryer basket. Be sure to leave some space between the fillets for proper air circulation. Cook the salmon for 10-12 minutes or until it reaches an internal temperature of 63°C (145°F).
5. Serve and enjoy: Carefully remove your perfectly cooked Air Fryer Miso Salmon from the basket and transfer it to a serving plate. Garnish with chopped green onions and sesame seeds if desired, and serve immediately alongside your favourite side dishes like steamed vegetables such as bok choy or tenderstem broccoli, rice, or a light salad.

By using an air fryer to cook your miso salmon, you’re not only saving time and effort but also creating a healthier meal without sacrificing flavour or texture.

What to serve with air fried miso salmon

The flavours of miso salmon go well with so many side dishes.  Here are some of my favourites:

• Roasted vegetables: Roasted vegetables such as asparagus, carrots, and Brussels sprouts can add a delicious crunch to the meal and provide a healthy dose of nutrients.
• Rice: A side of fluffy white rice can help absorb the miso glaze and provide a neutral base for the flavours of the dish.
• Salad: A light salad with fresh greens, sliced avocado, and a tangy vinaigrette can provide a refreshing contrast to the richness of the salmon.

Pairing flavours with miso glazed salmon is all about finding a balance of sweet, savoury, and fresh elements that work well together. Experiment with different herbs, spices, and side dishes to find the perfect combination for your taste preferences.

You might also think of flavours in terms of different cuisines.  Pairing Mexican flavours or Thai flavours, for example, gives you ideas using combinations of herbs, spices and produce that have been proven to work.

Why This Miso Salmon Recipe Is So Amazing

Flavour and nutrition.  As a bonus, it’s really quick and simple in the air fryer.

Culinary Benefits:

• Umami flavour explosion: The miso marinade imparts a deep, savoury umami taste to the salmon, taking it to a whole new level of deliciousness. The marriage of miso, soy sauce, and ginger creates a delightful harmony of flavours that will make your taste buds sing.
• Air fryer magic: Cooking the salmon in an air fryer ensures that it turns out perfectly tender and moist on the inside, while the outside forms a beautiful, lightly crisped crust. Plus, the air fryer makes the cooking process a breeze, saving you time and effort.
• Versatility: This Miso Salmon recipe is adaptable to various dietary preferences. You can easily make it gluten-free by using tamari or gluten-free soy sauce. Additionally, you can experiment with different types of miso to suit your taste, such as using white miso for a milder flavour or red miso for a bolder taste.

Nutritional Benefits:

• High-quality protein [1]: Salmon is an excellent source of lean, high-quality protein that helps build and maintain muscle mass, supports a healthy immune system, and keeps you feeling full and satisfied.
• Omega-3 fatty acids: Salmon is rich in omega-3 fatty acids, which play a crucial role in supporting heart health, reducing inflammation, and promoting optimal brain function [2].
• Vitamins and minerals: This dish packs a powerful punch of essential vitamins and minerals, such as vitamin D, vitamin B12, and selenium, which contribute to bone health, energy production, and immune system support [3] [4] [5].
• Healthier cooking method: By using an air fryer, you’re able to achieve the same crispy texture you’d get from frying, but with significantly less oil. This translates to fewer calories and less unhealthy fat, making it a more nutritious option without sacrificing taste.

Tips Tricks For Making Perfect Air Fryer Miso Salmon

1. Marinate for the right amount of time: Allow the salmon to marinate for at least 30 minutes to let the flavours infuse the fish. You can also marinate it overnight for a deeper flavour, but avoid marinating for more than 24 hours, as the acidic components in the marinade can break down the fish’s texture.
2. Preheat the air fryer: Preheating your air fryer for about 5 minutes at the recommended cooking temperature will ensure even cooking for your your miso salmon.
3. Don’t overcrowd the air fryer: Place the salmon fillets in a single layer in the air fryer basket, making sure they have some space between them for proper air circulation. This will help the salmon cook evenly and achieve a crispy crust.
4. Check for doneness: Cooking times may vary depending on the thickness of the salmon fillets and the specific air fryer model. To check for doneness, use a fork to gently flake the salmon – it should be opaque and flake easily. Alternatively, you can use a meat thermometer to check the internal temperature, which should reach 145°F (63°C) when the salmon is fully cooked.
5. Adjust the cooking time for desired texture: If you prefer your salmon more on the rare side, you can reduce the cooking time by a minute or two. On the other hand, if you like your salmon well-done, you can increase the cooking time as needed.
6. Let the salmon rest: After removing the salmon from the air fryer, allow it to rest for a few minutes before serving. This will help the juices redistribute, resulting in a tender and juicy texture.
7. Get creative with sides and garnishes: Serve your Air Fryer Miso Salmon with a variety of healthy sides, such as steamed or roasted vegetables, cauliflower rice, or a fresh green salad. Don’t forget to add a sprinkle of sesame seeds and sliced green onions for an extra touch of flavour and visual appeal.  I also love a bit of red chilli flake.

Frequently Asked Questions about Cooking Miso Salmon in an Air Fryer

1. Can salmon go in an air fryer?
   Yes, salmon can be cooked in an air fryer, and it results in a tender and flavourful dish.
2. How long does salmon take in an air fryer?
   Salmon typically takes 10-12 minutes to cook in an air fryer at 190°C (390°F).
3. Is miso salmon healthy?
   Miso salmon is a healthy dish, as it is high in protein, omega-3 fatty acids [6], and contains beneficial nutrients from miso paste and other ingredients [7].
4. How long to cook miso salmon?
   Miso salmon should be cooked for 10-12 minutes in an air fryer at 200°C (390°F).
5. What does miso salmon taste like?
   Miso salmon has a savoury, umami flavour from the miso paste, combined with the delicate taste of salmon and the satiating fat of tahini, along with the sweetness and acidity of orange juice.
6. Can you air fry salmon?
   Yes, salmon can be air fried, resulting in a delicious, tender, and healthy dish.  Check out the recipe below.
7. Should I air fry salmon?
   Air frying salmon is an excellent choice for a quick, easy, and healthy meal, especially if you’re looking to reduce the amount of oil used in cooking.
8. Can you cook salmon fillets in an air fryer?
   Yes, salmon fillets can be cooked in an air fryer, and they come out tender, moist, and delicious.
9. How long do I put salmon in the air fryer for?
   Salmon should be cooked in the air fryer for 10-12 minutes at 200°C (390°F), or until the internal temperature reaches 63°C (145°F) and the fish flakes easily with a fork.
10. Can I marinate salmon overnight?
    Absolutely! Marinating salmon overnight is a fantastic way to let those flavours really sink in and infuse the fish. Just prepare your miso-based marinade, cover the salmon fillets completely, and store them in a covered container or resealable plastic bag in the refrigerator. By marinating overnight, the salmon will have ample time to absorb all those delicious, umami-packed flavours, resulting in an incredibly tender and flavourful dish when cooked in your air fryer. However, it’s important not to marinate the salmon for more than 24 hours, as the marinade’s acidic components could start to break down the fish’s texture, making it mushy

Best Air Fryers of 2023

1. Philips Premium Airfryer XXL
   • The Philips Premium Airfryer XXL offers a large cooking capacity and utilizes their patented Twin TurboStar technology to provide even cooking and delicious results. It also features a fat removal technology to help reduce excess fat from your dishes.
2. Ninja Foodi 6-in-1 8-Quart Air Fryer
   • This versatile air fryer by Ninja offers six cooking functions, including air frying, roasting, baking, broiling, dehydrating, and reheating. Its large 8-quart capacity makes it perfect for cooking for a crowd or preparing large batches of food.
3. Instant Pot Vortex 6 Quart Air Fryer
   • From the makers of the popular Instant Pot, the Vortex 6 Quart Air Fryer offers four built-in smart cooking programs and an easy-to-use digital display. Its sleek design and compact size make it a great fit for any kitchen.
4. Cuisinart TOA-60 Air Fryer Toaster Oven
   • This unique air fryer doubles as a toaster oven, offering seven cooking functions, including air frying, convection baking, and broiling. Its spacious interior can accommodate up to six slices of bread or a 4-pound chicken.

Air Fryer Tips and Troubleshooting

1. Can I use microwaveable plastic in an air fryer?
   • No, it’s not recommended to use microwaveable plastic in an air fryer, as the high temperatures can cause the plastic to melt or warp.
2. Is there any difference between the convection mode of a microwave and air fryer cooking?
   • While both use circulating hot air for cooking, air fryers typically cook food faster and at higher temperatures than convection microwaves, resulting in crispier results.
3. Does an air fryer use less or more electricity than a convection oven?
   • Air fryers generally use less electricity than convection ovens, as they require less time to heat up and have a smaller cooking space to maintain temperature.
4. Are aluminium foils safe for use with the air fryer?
   • Yes, you can use aluminium foil in an air fryer, but make sure it doesn’t cover the entire basket or obstruct airflow, as this can affect cooking results.  I prefer to stay away from having aluminium touching my food during cooking, so I’ll use baking parchment as a barrier between the foil and the food.  You can get aluminium foil lined with baking parchment on one side from the store now.
5. Why does salmon sometimes ooze white stuff when cooked? What is it?
   • The white substance that sometimes appears when cooking salmon is called albumin, which is a protein that is pushed out of the fish as it cooks. It’s harmless and can be easily wiped or scraped off before serving.

Print

Go forth and air fry

And there you have it, folks! A scrumptious, nutrient-packed, and easy-to-prepare air fryer miso salmon recipe that will could become your favourite midweek staple.

Don’t forget, the air fryer is your trusty sidekick in creating perfectly cooked, mouthwatering salmon every time.

After you’ve tried this recipe, I’d love to hear your thoughts! Please take a moment to rate the recipe and leave a comment below. Share your experience, any tweaks you made, or even how you served it up. Your feedback not only helps me improve my content but also inspires fellow foodies in our community.

Click here for more air fryer recipes.

References:

[1] MedlinePlus – Fish and Omega-3 Fatty Acids: https://medlineplus.gov/ency/patientinstructions/000727.htm

[2] American Heart Association – Fish and Omega-3 Fatty Acids: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

[3] National Institutes of Health – Office of Dietary Supplements – Vitamin D Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

[4] National Institutes of Health – Office of Dietary Supplements – Vitamin B12 Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

[5] National Institutes of Health – Office of Dietary Supplements – Selenium Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

[6] Harvard T.H. Chan School of Public Health – The Nutrition Source – Fish: Friend or Foe?: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fish/

[7] Harvard T.H. Chan School of Public Health – The Nutrition Source – Straight Talk about Soy: https://www.hsph.harvard.edu/nutritionsource/soy/