BE SLICK WHEN CHOOSING A COOKING OIL

Be Slick When Choosing a Cooking Oil

08-18-2021 | By Danielle Tyler

There is arguably nothing better than the sizzle and smell of hot oil frying in a pan, and the anticipation of the flavorful food creations that will follow. Oils (which are considered fats) are just as much a necessary part of our daily diet as they are a critical part of the way that we cook our favorite things to eat.

Who among us hasn’t attempted to pan-fry a piece of meat, seafood, or vegetable only to see the burnt smoke rising from the pan followed by the bitter black bits caked all over the surface of our food? The culprit is always the same- you used the wrong cooking oil/fat from the start. Don’t let yourself become overwhelmed by the massive amount of oil options in the grocery store, because it’s surprisingly easy to select the right products to prepare any dish if you keep a couple of key factors in mind.

The most important aspect to consider when choosing the oil or fat you need to prepare a dish is the smoking point of the oil (meaning what temperature does the oil start to burn and ruin your food). Different methods of cooking require an oil or fat to reach a certain temperature to be successful, and if you choose an oil with a smoking point below that temperature, you’re setting yourself up for failure.

For example, many people’s “go to” oil is extra virgin olive oil which is fine for sweating diced onions or lightly pan-frying at a low temperature, but don’t try using it to get a hard sear on a steak or fry chicken. The oil will begin to burn before you ever reach the temperature you need to achieve that crispy outer layer you’re aiming for.

Food in a bowl

Unrefined oils such as extra virgin olive oil, or unrefined avocado oil are often labeled as “virgin” or “cold-pressed” and have much lower smoke points then refined oils, they also tend to add a heavier flavor to a dish. These oils are most suitable for very low heat cooking, drizzling on a finished dish, or salad dressings. Butter, lard, shortening, and animal fats tend to have lower smoking points and will burn easily over direct heat. Refined oils like vegetable oil, canola oil, and peanut oil have a more neutral flavor and a much higher smoke point. These refined oils make great candidates for high heat temperatures and deep frying.

Here are some common oils and fats and their approximate smoking points, as well as some suggested cooking techniques that they work best with:

Butter- smoke point around 300*F- great for baking and basting in a pan at low temperatures

Lard/Shortening- smoke point 350-370*F- normally used in baking recipes, or frying at low temperatures

Extra Virgin Olive Oil- smoke point 325-375*F- pan frying when using caution at low temperatures, salad dressing, as a finishing oil

Unrefined Avocado Oil- smoke point around 375*F- similar to extra virgin olive oil and should be used for dressings, finishing, and pan cooking only at lower temperatures

Unrefined Sesame Oil- smoke point 350*F- mainly used as a finishing oil and doesn’t do well in high heat, this oil adds a very strong flavor to your recipe profile

Vegetable Oil- smoke point 400-450*F- a very versatile mildly flavored oil that can be used to bake, pan fry/deep fry

Corn Oil- smoke point 450*F- a mildly flavored oil that is great for deep frying and frying at high temperatures

Peanut Oil- smoke point 450*F- perfect for lengthy deep frying, and a personal favorite of many chefs when cooking fried chicken via stovetop

If you’re a cook that’s still learning and experimenting stick to a few basic products such as a good quality vegetable oil and extra virgin olive oil and get to know how they work with the flavors and techniques that you regularly cook with. Avoid the “exotic greases” with unrecognizable names until you’re familiar with the effects that different fats may have on your ingredients. Choosing the right oils and fats to cook with can be confusing, but with a little research and thought it’s totally possible to fry like a master.