Moist and Tender Pan-Fried Sole in the Air Fryer
Simple Air Fryer Sole Recipe
This recipe transforms a whole sole into a succulent and tender dish with a delightful crispy exterior. The fish is surprisingly moist and flavorful, not dry at all. Enjoy this delicious and easy-to-make baked sole, perfect for any occasion to elevate your dining experience.
Main Ingredients
- 1 Sole (cleaned)
- 1 Tbsp All-purpose flour
Seasoning
- Herb salt, to taste
- Herb salt, to taste
Cooking Instructions
Step 1
Rinse the sole thoroughly under running water. Carefully trim off the fins with a knife, as they can be sharp. If using frozen sole, ensure it is fully thawed before proceeding.
Step 2
Make 3-4 shallow cuts along the back of the sole. This scoring helps the seasoning penetrate deeper into the flesh, keeps the fish in a nice shape as it cooks, and prevents the meat from breaking apart.
Step 3
Line the air fryer basket with parchment paper. This makes cleanup easier and prevents the fish from sticking. Evenly sprinkle herb salt all over the sole to season. Adjust the amount of salt to your preference.
Step 4
Lightly and evenly coat both sides of the sole with flour. Dredging in flour helps to seal in moisture, resulting in a more tender and succulent texture, while also contributing to a crispier exterior.
Step 5
Place the seasoned and floured sole into the preheated air fryer and cook at 160°C (320°F) for 10 minutes. This initial cooking time allows the fish to start cooking evenly.
Step 6
After 10 minutes, carefully flip the sole over and continue to cook the other side at 160°C (320°F) for another 7 minutes. This second stage ensures the fish is cooked through and the skin becomes golden brown and slightly crispy. (Cooking times may vary depending on your air fryer model and the size of the sole.)
Step 7
Once perfectly cooked, transfer the sole to a plate and serve immediately while warm. Enjoy the contrast of the lightly crispy skin and the wonderfully moist, flaky flesh. It’s a fantastic side dish for rice or a delightful appetizer.
