Starting from the old saying, “you can fry even a shoe and it will taste good”, we might ask ourselves: what type of oil should we use to make our fried food not only crispy and delicious but also the healthiest possible?
High-quality olive oil is the answer. Let’s explore what makes it the best choice.
“No More Soggy Frying: Hit the Perfect Heat”
When frying, temperatures get very high, which puts the oil under significant oxidative stress. As the oil oxidizes, harmful compounds can form. The ideal frying temperature to minimize this risk is between 160°C and 180°C (320–356°F). Using a kitchen thermometer is highly recommended to keep temperatures under control.
“ The smoke point”
Many people think using olive oil for frying is wasteful and assume seed oils are “lighter” or better suited for high heat. In reality, olive oil—rich in monounsaturated fats (oleic acid)—is the most stable oil at high temperatures. A good quality extra virgin olive oil has a smoke point between 190°C and 210°C (374–410°F), making it perfect for home frying.
By contrast, many seed oils are rich in polyunsaturated fats, which break down quickly under heat.
“Frying Dilemma: Frying Pan vs. Deep Pot”
Once you’ve chosen the best oil, the next step is mastering the frying technique. Another common myth: avoid wide, shallow pans. Instead, use a narrow, deep pot with enough oil. Why? If the pan is too wide and shallow, adding too many ingredients at once drops the oil temperature, resulting in greasy, undercooked food.
Add ingredients gradually, drain them once done, and place them on a tray lined with paper towels, keeping them covered to stay warm. After frying, it’s best not to reuse the oil.
Flavor tips: A mild, low-fruit extra virgin olive oil won’t overpower your food and enhances its natural taste. A more robust olive oil can add character, for example, to vegetables.
Fried Kitchen Ideas: Panissa from Liguria
Liguria’s panissa is a traditional dish made from chickpea flour, water, and salt.
Ingredients (for 300 g chickpea flour):
- 300 g chickpea flour
- About 1 liter of water
- A pinch of salt
- Extra virgin olive oil, as needed
Instructions:
- Mix the chickpea flour with water and add the salt.
- Bring the mixture to a boil, stirring constantly until it becomes smooth and thick.
- Cook slowly until the mixture is dense, then pour it into a baking dish and let it cool and set.
- Once firm, cut the mixture into strips or cubes.
- Fry the strips or cubes until golden and crispy on the outside, soft on the inside.
Enjoy it crispy, golden, and deliciously flavorful!
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