FoodChoosing the right oil: Key to perfect and healthy fried fish

Choosing the right oil: Key to perfect and healthy fried fish

Frying fish might seem like one of the simplest culinary techniques, yet mistakes can easily be made that may affect our health. One of the most common issues is choosing the wrong oil for frying, which impacts not only the taste of the dish but also its nutritional value. We often use popular fats without considering their properties. A little knowledge can go a long way in making fried fish healthier and even tastier.

What is the best fat to fry fish in?
What is the best fat to fry fish in?
Images source: © Adobe Stock | Pawel Kacperek

Fried fish is a classic dish that often graces our tables, especially on Fridays or during holidays. It seems that preparing this dish is simple—all you need is fish, spices, breading, and a hot pan. However, choosing the wrong oil for frying can not only ruin the taste but, most importantly, harm our health. Which oil should be avoided, and what should it be replaced with to ensure the fish is not only delicious but also healthy?

Why does the choice of oil matter?

Not every oil is suitable for frying, especially at high temperatures. Oils with a low smoke point, such as extra virgin olive oil, quickly overheat, leading to the formation of harmful substances like aldehydes. Frying fish in such oil may cause it to lose its nutritional value, and we risk consuming toxic compounds.

Which oil should be chosen for frying fish?

The best choices are oils with a high smoke point, such as refined canola oil, avocado oil, or coconut oil. These fats are thermally stable and retain their properties even during prolonged frying. Alternatively, clarified butter can also be used, which imparts a unique taste and aroma to the fish while being resistant to high temperatures.

Common mistakes to avoid when frying fish

Frying fish may seem very simple, but there are a few common mistakes that can ruin the taste and affect our health. Besides choosing an oil with a high smoke point, the following also matter:      

  • Preparing the fish before frying: Many people overlook how important it is to thoroughly dry the fish before placing it in the pan. A wet surface in contact with hot fat causes oil splatter, which can be dangerous and makes it harder to achieve a crispy skin. It's worth gently drying the fish with a paper towel and then lightly salting it to improve its texture and taste.
  • Temperature of the fat: Improper fat temperature is a common problem. Too high a temperature causes the fish to burn, while too low leads to excessive fat absorption, making the dish difficult to digest. An ideal way to check the temperature is to drop a piece of breading into the oil—if it starts frying evenly without burning, the fat is at the right temperature.
  • Type of pan: Using the wrong pan can cause the fish to stick to the surface and break apart during turning. Choosing a pan with a non-stick coating or a cast iron one is crucial, especially when frying delicate fillets.
  • Seasoning at the right time: Seasoning the fish before frying is important, but adding salt well before cooking should be avoided, as salt can draw water out of the meat, making it dry. It's best to salt the fish immediately before frying.
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