"Extra-virgin olive oil is an excellent choice for cooking, even for high-heat methods like frying," she says. "Pan-frying fish in olive oil gives it a wonderfully crispy crust, and it's a divine light choice since you don't have to lather it in batter or leave it in marinades for hours on end."
Frying the fish in butter would give it the best flavor but butter burns too easily. To get the benefit of the butter flavor use half butter and half vegetable oil. Vegetable oil can also be used on its own if desired. Keep the fish refrigerated until ready to cook.
Best Oil to Fry Fish. Thanks to its neutral flavor, affordable price, and high smoke point, canola oil is the most popular oil for frying fish. Peanut, cottonseed, and coconut oil are also great fish frying oils.
Warm the oil in the skillet: Warm the olive oil or butter in a skillet over medium-high heat. The pan is ready when a flick of water sizzles on contact with the pan. Lay the fish in the hot pan: Lay the fish, seasoned-side down, in the pan. Cook for 2 to 3 minutes: Cook the fish for 2 to 3 minutes without moving it.
The healthiest way to fry fish is to use extra virgin olive oil, especially if this is done in the microwave, a new study has found. The frying techniques, the nature of the oil used and the fish species have been shown to exert a great influence on the changes that take place during the process.
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Canola oil has a neutral flavor and is the best oil to fry fish because there's no risk of it overshadowing the taste of your fish. It also has a high smoke point, and because it is highly refined, canola oil is very stable. It contains high levels of omega-6 and -3 fatty acids, which makes it a healthy oil option.
Peanut oil, canola oil, vegetable oil, sunflower oil, rice bran oil and extra light olive oil are all ideal for stir-frying, deep-frying and shallow-frying, as they have a high smoke point. This means you can heat the oil to high temperatures without burning it and spoiling your food.
By mixing oil and butter together, you can increase the smoke point and the flavor. It really is the best of both worlds. The fat in the butter will still burn eventually, but the oil will help to dilute the nasty burnt taste that we absolutely do not want in our food (via Serious Eats).
The spongy texture and moist flavor that oil creates can be a boon to certain recipes. Not to mention oil is cheaper and easier to work with. Butter will always provide superior flavor and that melt-in-your-mouth texture. In many recipes, combining the two gives the best of both worlds.
Fats with a high smoke point (420°F to 445°F) such as sunflower, canola or peanut oil are suitable for high-heat cooking. Butter, which has a low smoke point (250°F), is suitable for cooking that requires moderate or low heat.
Corn Oil. Refined corn oil is often used in frying, thanks to its smoke point of 450°. It has a neutral flavor, and is used frequently in commercial kitchens because of its low price point.
Extra virgin olive oil is safe for all types of frying and can ramp up the flavor of french fries, sweet potato fries, fish tacos, fried chicken, churros, and more. And while frying isn't the healthiest way to cook, frying with EVOO is just about the healthiest way to do it!
Aside from high-quality extra virgin olive oil being well suited for deep frying, it's also a great way to impart flavor and keep it healthier. Chef Dory Ford of Aqua Terra Culinary deep fries with extra virgin olive oil because, as he says, “It's a more healthful way of cooking.”
Canola oil is a good choice because it has a neutral flavor and is inexpensive, which is perfect for such high-volume use. You can use a refined olive oil (not extra-virgin) to deep-fry, but keep in mind it will not make your deep-fried food healthier.
Fry the Fish
Heat 1 ½ teaspoons olive oil and 2 teaspoons butter in a large skillet over medium heat (cast iron is best since it heats evenly and gives you an even, crispy crust). Lay the two fillets into the skillets, and pan-fry on each side until golden, or about three minutes per side.
Fry the fish for 5 to 7 minutes on one side, then flip and fry for another 5 minutes. Once golden brown and easy to flake with a fork, transfer the fish to a paper towel-lined plate or baking rack. Sprinkle with salt if desired. Make sure the oil returns to 375° and repeat steps until all the fish is fried.
“Fish and chips need to be cooked in an oil with an animal fat base,” said Susman. “Frytol is the number one brand. If you want to use a vegetable oil for health reasons then you might as well go and eat a poke bowl.”
Traditional frying uses beef dripping or lard; however, vegetable oils, such as palm oil, rapeseed or peanut oil (used because of its relatively high smoke point) now predominate.
YES, you can fry using extra virgin olive oil!
Olive oil has a lower smoke point-the point at which an oil literally begins to smoke (olive oil's is between 365° and 420°F)-than some other oils. When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form.
Because olive oil has more monounsaturated fats (the heart-healthy fats) than butter, it stands to reason it's also healthier to cook with.
Olive oil actually has a relatively high smoke point and is a safe, reliable option for frying. On top of that, it is one of the healthiest cooking staples around.
Italians cook pretty much everything with olive oil. We use it to cook, to fry, and to make cakes; we even make ice cream from it (have you tried it?