Best fats for frying fish: Healthy choices for Christmas
Christmas dinner is associated with unique flavors. One of the most important dishes of this evening is fish—baked, stewed, but most often fried. What kind of fat should you choose, and which should you avoid using in the pan?
Choosing the right fat for cooking is not only a matter of taste but also of health. We often underestimate this aspect, focusing solely on spices or the main ingredients. However, not everyone knows that selecting the right oil for frying can improve cooking and prevent the food from burning.
What is the best fat for frying fish?
Refined canola oil is an excellent choice for frying fish. Its high smoke point makes it ideal for heat processing, allowing dishes to retain their taste and nutritional value. It's also worth noting that refined oil has a neutral flavor, so it doesn't overpower the delicate aroma of fish.
Avocado oil is a true asset in the kitchen. Its high-temperature stability makes it perfect for frying. It has a delicate, nutty-almond flavor and contains healthy fats, which increase the absorption of vitamins A, D, E, and K, making it an excellent choice for those focused on a healthy diet.
Refined coconut oil is suitable for frying mainly due to the saturated fatty acids that do not oxidize during cooking. It lacks the typical coconut aroma or taste, which can be a significant advantage for those wanting to avoid this specific flavor while preparing fish dishes.
Clarified butter has a delicate nutty taste, adding a unique aroma to dishes. It pairs excellently with fish and vegetables. Moreover, its high smoke point of about 480°F ensures it doesn't burn as quickly as other fats.
Which fat should you avoid for frying?
Flaxseed oil, black cumin oil, and sunflower oil are not suitable for frying due to their properties—they easily burn and lose nutritional value at high temperatures. Using such oils can negatively affect the taste of the dish and cause it to burn in the pan. You should also avoid cheap vegetable oils of unknown origin, as they may contain harmful substances that seep into the food.
When flaxseed oil is heated to just over 210°F, it begins to smoke, and the alpha-linolenic acid it contains breaks down into harmful peroxides with carcinogenic effects. This oil is only suitable for consumption "cold." In this form, it is valuable, as it provides essential omega group acids and should be consumed as often as possible.
