How to fry healthier fish: Choosing the right oil and technique

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

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, forming harmful substances, like aldehydes. Frying fish in such oil may cause it to lose its nutritional value, and we risk consuming toxic compounds.

The best choices are oils with a high smoke point, such as refined rapeseed 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, as it imparts a unique taste and aroma to the fish while being resistant to high temperatures.

Frying fish might seem very simple, but a few common mistakes can ruin the dish's taste and affect our health. Besides choosing an oil with a high smoke point, the following factors also matter:

      
• Preparing the fish before frying: Many people do not realise how important it is to thoroughly dry the fish before placing it on the pan. A wet surface in contact with hot fat causes oil splatter, which can be dangerous and also makes it harder to achieve a crispy skin. It is 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 one of the most common problems. 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 while 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 is best to salt the fish immediately before frying.