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how much to use, types of oil and advice



When frying, the doubt always refers to the quantity of oil to use (as well as the type of oil itself). To prepare healthy fried food, you need to observe some basic rules, because if prepared carefully it can be consumed even if you follow a balanced and healthy diet, in moderation and not frequently, but it cannot be ruled out a priori.

Rules for frying healthily

  • Frequency: fried food should be eaten a maximum of twice a month and in small portions
  • Use fresh oil
  • Do not reuse the same oil several times
  • Avoid pre-fried foods (double frying)
  • Fry between 160 and 180 degrees
  • Do not overdo the breading as it would end up absorbing a large quantity of oil
  • Immerse all the food in the oil
  • Allow the oil to absorb by placing the fruit on a sheet of absorbent paper
  • Add a little salt only after frying
  • Avoid sauces rich in fat and sugar

Frying oil: quantity

Generally speaking, the quantity of oil for frying should be a standard proportion of use which corresponds to one liter of oil for every kg of food, fried separately in batches of 100-200 grams depending on the size of the pan. So the conversion is also valid as: 100 ml every 100 gr. However depending on the size of what will be fried, the quantities may increase because the food must be well immersed. This is not just for even cooking and browning, but for reduce cooking times, e get a fried crispy and dry.

The size of the pan also matters: the food being fried must be completely immersed in the oil, so it is essential to opt for a pan whose shape and size allows you to use the right quantity of oil without excess, and therefore wasting it. For example, if you need to fry apple fritters, you will need a larger and taller pan, but if you are going to prepare breaded slices, the pan will need to be wider and lower to best regulate the oil level. In conclusion, the general rule of weight is the one highlighted in the previous paragraph, but the size of the food and the right pan can also influence the quantity of oil needed for healthy fried food.

Frying oil temperature

For carefully prepared and healthy fried food, the temperature of the oil is also important. In this regard it is better to equip yourself with a kitchen thermometer. When the oil is at 160/180° you can start frying.

If the temperature is too low: the fried food will be greasy and soggy.

If the temperature is too high: the fried food will be burnt and black on the outside and the contents almost raw.

When to change oil

One of the fundamental rules for preparing healthy fried food is to NON recycle frying oil. The reason lies in the toxic substances that can be released if the oil reaches the smoking point again. During frying the oil changes and unhealthy substances can accumulate inside it. For the same reason, it is advisable change the oil already used for numerous rounds of frying and to remove any residues of already fried food. The temperature between 160-180° also allows the food not to absorb large quantities of oil.

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