Culinary techniques with olive oil: frying, myths and legends

More and more chefs are convinced that olive oil is the best choice for frying. In fact, frying with olive oil is healthy, if you know how to do it. You read that right. This is because olive oil is the only oil can that can withstand high temperatures (180°C) without degradation or losing its properties, and because it is an oil that creates a crusty layer which enhances the flavor of foods while preventing it from being soaked with fat. Thus, food remains tender, and keeps its vitamins and properties intact.

In this video, you can see how some delicious French toast is fried in olive oil, and how it stays tender inside and firm outside after it is bathed in oil.

It is very important to know how to fry well, since the tricky part of this technique is often not done properly and this creates changes in the chemical structure of the oil, causing it to lose many of its properties. Frying foods in olive oil, the correct way is synonymous with health. In addition, according to studies by researchers at the University of Granada, it has been found that vegetables fried in extra-virgin olive oils improve their antioxidant capacity as the oil phenols are transferred to the vegetables. These compounds help to prevent the oxidation of cholesterol in the blood, which is one of the risk factors in cardiovascular diseases.

What is the smoke point of olive oil?

The smoke point of olive oil refers to the temperature at which it stars to break down and emit smoke. This is an important factor to consider when frying with olive oil, as oils that reach their smoke typically ranges from 190°C to 220°C depending on the variety and processing method. 

Extra-virgin olive oil, being less refined, has a slightly lower smoke poin that refined olive oils but stills remains high enough for most cooking needs.

How to fry with olive oil

And now, we get to the point: learning how to fry healthily following these tips to get a uniform, crispy and golden fry. Rediscover frying with olive oil as an essential technique in your kitchen!

1. The basics: use enough olive oil so that the food is completely covered in the pan and is fried equally. You will prevent the food burning or become too soft.
2. The common sense: slowly enter the food that you are going to fry into the oil. You will prevent annoying (and possibly painful) splashes, and also abrupt temperatures changes in the oil.
3. Important: food should be fried dry. Water drops make the oil jump!
4. Do not cover the pan. You will prevent vapor condensing and falling on the oil in the form of water and, therefore, splattering.

Do you have any tricks that you would like to share?