There is a popular misconception that you cannot fry foods in olive oil but nothing could be further from the truth. In fact, deep frying with olive oil is one of the world’s oldest cooking methods. This way of life for the Mediterranean’s has livened up in a healthy way foods like fish, pastries, cheese, bread even veggies like peppers and zucchini.
What is the best type of oil to use when frying? Since the fruity essence of the oil is removed by the heat, it is not practical to use expensive oils. Your grocery brand of virgin or “100% olive oil” is sufficient for frying especially since they stabilize at fairly high temperatures due to their low oleic acid and antioxidant properties. The moisture is also sealed into the food by the olive oil which in turn makes for a crispy crust. There are those who swear by extra virgin olive oil for deep frying because they say it tastes better, but I’m not so sure about this. For one thing, generally extra virgin olive oil has a lower smoke point that virgin or pure olive oil. The lesser oils are actually much better for frying than extra virgin in my opinion. It is also suggested that you use cast iron pots when frying with olive oil since it keeps retains the heat so well.
When you sauté with typical oils, there is usually very little oil that is left in the pan because the food will absorb a significant amount of the oil. With olive oil, it’s a dry-cooking process that takes place and therefore, if properly done, no oil will penetrate the food and in turn the food will remain moist inside and crispy outside.
Some things to keep in mind when frying with olive oil is to use a deep fat fryer with a thermostat set to 350-365 degrees F. Make sure you fry in a minimum of 2 ½ inches of oil and bring the heat of the oil up slowly. Be patient and don’t overcrowd the pot by adding too many pieces at one time as you will reduce the temperature of the oil. Use spring loaded tongs to lift the food out. Don’t salt the food while frying it as it will remove moisture from the food. Drain the food on a paper towel placed on a wire rack so the olive oil doesn’t cycle itself back into the food making it soggy.
To fry with olive oil instead of your typical kitchen oil will leave your food less greasy, crunchier, have fewer calories, and have a lower fat content.
So not only are the health benefits there, but you will enjoy this Mediterranean style of frying foods that will leave your mouth begging for more!