Introduction
Frying is a cooking method based on the immersion of foods in hot fat ; the result is a particularly appetizing and high-calorie dish, which must be consumed sparingly so as not to endanger the optimal functionality of our body. In order for fried food to satisfy the palate without overloading the digestive system too much , it is necessary to observe some simple rules of preparation.
Oil and fryOils for fryingAt what temperature to fry?Tips for fryingFrying and health
Oil and fry
The choice of oil should fall on olive oil ( especially suitable for fish ) or on the less expensive peanut oil . Both, in fact, contain a large amount of monounsaturated fatty acids , which better resist the high temperatures reached during frying. On the contrary, the polyunsaturated fatty acids – typical of fish , sunflower, corn and grape seeds oil – are easily degraded with heat, giving rise to substances harmful to the body.
To evaluate the suitability of a fat for frying there is an index, known as the smoke point , which expresses the maximum tolerable temperature of the oil or fat; exceeding this threshold determines the decomposition of the product and the genesis of the aforementioned harmful substances; consequently, the ideal oils for frying are those with a high smoke point.
Smoke point of some oils and fats *
Sunflower oil
less than 130°C
Soybean oil
130°C
Corn oil
160°C
Peanut oil
180°C
Extra virgin olive oil
210°C
Coconut oil
177°C
Refined palm oil **
240°C
(*) the proposed values may vary according to the degree of refining, the variety of seeds, the seasonal trend and the cultivation techniques; for this reason different data can be found in the literature. The smoke point decreases – even considerably – if the oil is not kept in a suitable way (we must remember that it is necessary to protect it from light and heat) and if it has already been used in previous frying.(**) refined oils have a higher smoke point than unrefined oils and are therefore more suitable for frying foods.
There are also specific blends of oils on the market for frying, characterized by a particularly high smoke point.
What temperature?
On the basis of what has been said in the previous paragraph, one might think that healthy frying is obtained by cooking over low heat; in reality a too low temperature is not recommended, because it causes the food to absorb considerable quantities of oil and to expire from a health and organoleptic point of view .
It should be noted that the temperature of the oil decreases excessively even when too large doses of food are fried at one time, with the result that the various dishes tend to soak in the oil and stick together. On the other hand, an excessive temperature – in addition to being harmful for exceeding the smoke point – causes the food to brown too quickly, remaining raw inside.
Oil temperature
Food suitable for frying
150°C
Vegetables, potatoes , large fish, crescentine , yeast cakes
160-170C
Preparations floured, breaded or passed in various batters ( schnitzel , breaded vegetables, etc.)
180C
Small floured fish
Fry without oil
It would seem like a utopia, but it is one of the many spells of molecular cuisine . Although with its limitations, frying in glucose represents a valid and healthy alternative to the classic frying in oil; in the video, our personal cooker illustrates all the secrets of this technique.
And for frying without oil, here are the best air fryers on the market.
