When choosing the best oil for frying fish, you should take several things into account: the smoke point, the composition and taste of the oil. To make the fish breading golden and crispy, the oil should be heated well – preferably to a temperature of 200 degrees Celsius and broil the fish for 3 to 5 minutes on each side. Fish meat is so delicate that longer frying simply dries it out.
Various types of fats can be used for frying: vegetable oils, butter or even lard. Unfortunately, not all of them are suitable for frying fish. Lard will cause the breading to permeate with a meaty aroma, which may spoil the taste of the fish. On the other hand, butter or unrefined vegetable oils, i.e. cold pressed, have a low smoke point. What does it mean? This means that after exceeding this limit, they start to burn, smoke and release, among others, carcinogenic aldehyde. Most unrefined oils reach their smoke point after heating to 100-180 degrees Celsius. Unfortunately, at this temperature we will not achieve a crispy coating.
What is the best way to fry fish? Fortunately, in stores we can easily find clarified butter and refined vegetable oils, i.e. purified from proteins and free fatty acids with a high smoke point. For example, unrefined rapeseed oil has a smoke point of approximately 180 degrees Celsius, but refined oil can be safely heated to a temperature of 240 degrees Celsius.
When choosing oil for frying, it is also worth paying attention to its composition. Clarified butter and coconut oil are rich in saturated fatty acids, the proportion of which in the diet should be as small as possible. They contribute to an increase in the risk of heart disease.
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Refined sunflower or sesame oils are rich in omega-9 and omega-6 unsaturated fatty acids with anti-inflammatory properties, the consumption of which is recommended by dietitians. Unfortunately, polyunsaturated acids retain the least stability under the influence of high temperatures, and their strong heating may lead to the formation of dangerous compounds, e.g. aldehydes. The best frying oil should contain a larger amount of monounsaturated acids, which also have health-promoting properties, but at the same time maintain high oxidative stability. That’s what they are rapeseed oil or avocado oil.
Olive oil comes in two versions – extra virgin, i.e. cold-pressed, unrefined, and refined. As with other vegetable oils, refined olive oil has a higher smoke point and can be used for frying. Its composition also contains a higher share of stable monounsaturated acids than polyunsaturated acids. The only downside, however, may be its taste. The bitter notes it introduces to the dish may not always match breaded fish.
Unrefined olive oil has a smoke point of 180 degrees Celsius. It is better to use it cold, e.g. in salads. However, you can try frying fish in it. However, the temperature must be kept low, so it is better to fry it without breading.
While frying, you can make many mistakes which, despite the perfectly selected fat, will result in breading it will lose its crunchiness or become brown.
Preheating a pan with oil and frying the fish in the steaming oil
If the oil smokes, it is too late, it has reached its smoke point and is not suitable for frying. Before pouring oil into the pan, heat it well. This way you will avoid a rapid increase in fat temperature.
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Frying too long
The longer you fry the fish in breadcrumbs, the more fat it absorbs and it becomes softer or may overcook. 3-5 minutes on each side is enough for the fish inside to be soft and ready to eat.
Too much fat in the breading
After frying, place the fish on a paper towel and drain excess fat. Thanks to this, it will retain its crispiness while cooling. You can also add potato flour to the breading, which will reduce the absorption of fat.
Storing fried fish covered
If you place warm breaded fish under cover, the steam will soak into the breading and make it soft. Stacking fish on one plate can have the same effect. It is best to place the fish on platters or plates to cool, or place it in an oven preheated to 80 degrees Celsius with the door open. This way you will serve warm fish with crispy breading.
Fish can be prepared in various ways. Fried in breadcrumbs, they contain the most calories and are difficult to digest, which may not suit people on a slimming diet or with a sensitive digestive system. For everyday use, fish can be baked in the oven in foil or in an ovenproof dish with added fat and aromatic spices. They also taste great when steamedwhich will be especially beneficial for older people and people who are losing weight.
Crispy coating can also be obtained without adding fat. Just cover the fish with breadcrumbs, grated Parmesan cheese, a little olive oil and lemon zest. Bake the prepared fish in an oven set to 220 degrees Celsius for several minutes.
Source: Terazgotuje.pl, dietetyki.org.pl
