Choosing The Best Olive Oil For Frying

Tips On Using Extra Virgin Olive Oil For Frying Or Sautéing

^{Updated March 19th 2025}

Extra virgin olive oil (EVOO) often gets overshadowed when it comes to frying food. Many cooks believe it’s unsuitable due to its relatively lower smoke point compared to other oils. But what if we’ve been underestimating this kitchen staple all along?

Whether you’re a health-conscious cook or a food enthusiast searching for the ultimate frying experience, this blog will uncover why extra virgin olive oil deserves its place in your frying pan.

Are you looking for a healthier way to fry food? Extra virgin olive oil is an ideal choice, as it contains a variety of beneficial fatty acids and vitamins that can help boost your health.

Frying with extra virgin olive oil can add flavour and texture to many dishes, from french fries and egg rolls to grilled cheese sandwiches and even delicate fish fillets. In this blog post, we will discuss how extra virgin olive oil can be used in various cooking methods, along with tips on what types of fats work best and how to store the oil so its freshness remains intact. So whether you’re searching for healthful ways to cook delicious meals or simply want some ideas on using extra virgin olive oil in frying techniques—read on!

Select A High-Quality Cold-Pressed Olive Oil For Frying

There are number of factors to consider when selecting the best olive oil for frying – whether that’s deep frying, shallow frying, and pan frying. Extra Virgin Olive Oil is full of flavour, and can be used to drizzle over salads, meats, breads, as well as being ideal for light cooking such as sautéing and stir frying.

A new report from Insider this month encourages everyone to think carefully about factors including flavour, smoke point and price when choosing the best olive oil for cooking.

When choosing an oil for frying, aim for a smoke point at least 25 degrees above the cooking temperature. Most frying is done at 325 degrees Fahrenheit to 375 degrees Fahrenheit, so oil with a 400 degrees Fahrenheit spoke point and above is a good choice.”

Insider

While we agree that smoke point is one of many considerations in choosing the best cooking oil for any recipe, we think extra virgin olive oil such as Morocco Gold has its place in the frying kitchen!

Why We Shouldn’t Rule Out Extra Virgin Olive Oil For Frying Food.

Many cooks avoid using extra virgin olive oil for frying, assuming it degrades at high temperatures. But research and culinary experts suggest otherwise. EVOO has a smoke point between 190–210°C, which is perfectly suitable for most frying methods. Plus, most recipes call for frying temperatures that hover within this range.

But the real catch is oxidative stability. Unlike seed and refined oils, EVOO is rich in natural antioxidants like polyphenols and Vitamin E that protect it from oxidative damage even under heat. This makes it a much more stable option for frying than you might expect. What’s more, frying isn’t just about heat; it’s about flavour. Extra virgin olive oil adds a depth of taste to your fried dishes, enhancing the overall experience in a way no neutral oil can match.

With so many different varieties of olive oil on the market, each with its own properties, acidity levels, and oleic acid content, you just need to know which is the best choice for frying.

Frying With Extra Virgin Olive Oil: The Myths Exposed

Extra virgin olive oil is considered the highest grade and the best quality olive oil. It is extracted from fresh olives harvested not more than a day ago. The process doesn’t use excessive heat, chemicals or mechanisms during the extraction. . And, contrary to some beliefs, you can enjoy the health benefits of cooking with extra virgin olive oil, even with high-temperature methods including frying and sautéing.

According to the oliveoiltimes, a study revealed that frying vegetables in extra virgin olive oil was actually healthier than boiling them.  This method retains the nutrients in the veggies and the extra virgin olive oil helps your body absorb them and the high content of disease fighting polyphenols.

Read the full article from the Olive Oil Times which dispels the long-held misconceptions about using extra virgin olive oil for frying and sautéing.

Store your oil properly to ensure the best flavor and quality

Proper storage is essential for maintaining the quality of your EVOO, especially if you plan on frying with it. Olive oil is sensitive to light, heat, and air. Here’s how you should store it for best results:

• Use opaque containers to block sunlight.
• Keep it in a cool, dark cupboard (around 12-18°C).
• Ensure the bottle is sealed tightly after each use to minimise exposure to oxygen.

By storing it correctly, you’ll extend its shelf life and preserve its unique flavour profile for your frying adventures.

Are you tired of your expensive oil going rancid too quickly? Well fear not, because we’ve got a few tips to ensure your oil stays fresh and tasty for longer:

Firstly, it’s important to store your oil in a cool, dark place away from any heat sources, like stoves or windows. Next, try to use a dark, airtight container to prevent exposure to sunlight and air, which speeds up the oxidation process. And finally, make sure to always use a clean, dry spoon or pour spout every time you use your oil, to prevent any water or contaminants from entering. With these simple steps, you’ll be able to enjoy your favourite oil for longer and save some money in the process.

Preheat the oil to the desired temperature before adding in food

When frying with extra virgin olive oil, preheating the oil to the correct temperature is crucial. Slow heating can cause food to absorb oil and turn soggy. Aim for around 180°C for shallow frying and slightly lower for sautéing.

To check if your oil is ready:

• Use a thermometer for the most accurate reading.
• Alternatively, drop a small piece of bread or batter into the oil. If it sizzles and rises quickly, the oil’s ready.

Preheating properly not only ensures a crisp texture but also minimises oil absorption, resulting in healthier, lighter fried food.

If you want to cook up a delicious meal, it’s important to preheat your oil to the right temperature before adding in your ingredients. Whether you’re frying up some crispy chicken or stir-frying veggies, getting the oil to the right temperature ensures that your food cooks evenly and doesn’t end up greasy or undercooked. Most oils should be heated to between 350°F-375°F, but be sure to check the specific recommendations for the type of oil you’re using. So, next time you’re whipping up a tasty dish, remember to give your oil a little preheating TLC!

Add food to the pan in batches to prevent uneven cooking

Overcrowding the pan is a common mistake that can lead to unevenly cooked, greasy food. Frying in small batches ensures that the oil maintains a consistent temperature, allowing each piece of food to cook evenly and develop a crisp exterior.

When frying:

• Leave at least an inch of space between pieces.
• Remove cooked items promptly to a paper-towel-lined plate to keep them crisp.
• Allow the oil to return to temperature before adding your next batch.

This simple step transforms your frying process, delivering delicious, restaurant-quality results at home.

Cooking can be therapeutic or frenzied, depending on the type of cook you are. However, if uneven cooking is a struggle for you while preparing your favourite meals, then adding food to the pan in batches is one technique you could use. This simple but effective cooking tip helps prevent your meal from cooking unevenly. By adding food ingredients like vegetables or meat in smaller amounts, you avoid overcrowding the pan, which can often result in uncooked or overcooked food. So, next time you’re cooking, take a deep breath, take a step back, and consider adding your ingredients in batches. You’ll find the outcome to be even more delicious and enjoyable.

And finally, If you are opting to use a quality extra virgin olive oil for frying your dishes, remember to monitor the oil temperature throughout frying and always turn off the heat source when finished cooking and leave the pan to cool.  Happy frying!

Extra Virgin Olive Oil: A Healthy and Delicious Choice for Everyday Cooking

Frying with extra virgin olive oil offers the best of both worlds – health and taste. Its stability, rich flavour, and nutrient content make it an ideal choice for everything from crispy courgettes to golden calamari.

By selecting a high-quality oil, storing it properly, and following key frying techniques like preheating and batch frying, you can elevate both the taste and the nutritional value of your fried dishes.

Why settle for bland oils when EVOO can take your cooking to the next level? Grab your favourite cold-pressed olive oil, and start experimenting with fried recipes today!