Cooking Tips: Best Techniques for Frying Your Food

Fried Food at Mustard Seed Sentinel
Credit: Andy Hay

Best Techniques for Frying Your Food

by Joanne Troppello


Eating fried foods puts you at risk of heart disease and diabetes. Don’t take my word for it. Take the word of the Harvard School of Public Health.


HSPH completed a study and examined data from over 100,000 men and women from approximately 25 years.

In this study, led by research fellow, Leah Cahill, they found that any of the participants who ate fried food at least once a week, put themselves at greater risk of heart disease and both type 2 diabetes.


So, if you’ve been eating fried food, maybe now is the time to reevaluate your eating and cooking habits.


Focus one step at a time. After all, Rome wasn’t built in a day. Making lifestyle changes take time.


According to Barb Freda in her article, Fear of Frying, from the Costco Connection magazine, “Food fried right should not taste greasy. Fried at the correct temperature—365 F—food barely absorbs any oil.”


Techniques for Frying Food


1. Using a Deep Fryer


When using a deep fryer to fry food, make sure that all of your food and ingredients are ready before you start the deep fryer. It’s important that all of the oil does not boil before you add the food.


Using an oil, like peanut oil is recommended since this type has a “high smoking point and no cholesterol.”


On your journey to change your life, you can check out Ms. Freda’s article to find more tips on the right way to fry food.


2. Oil Selection


Choosing the right oil to fry your foods is important. As mentioned, peanut oil is a good choice. Extra virgin olive oil is a healthy oil since is has healthy fats and antioxidants. It has more unsaturated fatty acids such as omega-3’s which are important for heart and brain health. There is a floral scent to olive oil, so it might not be to everyone’s liking.


Avocado oil is also high in antioxidants and monosaturated fats. Canola oil is great for cooking and baking because of its neutral scent and the fact that it is low in saturated fats that can clog arteries. It is high in mono and polyunsaturated fats that are heart healthy.


3. Piece Uniformity


If you’re deep frying French fries, for example, try to make sure the potatoes are cut into similar fry sizes so that they will evenly cook in the same amount of time. If you don’t follow piece uniformity, it will take longer to cook bigger pieces.


4. Cooking Temperature


Make sure the cooking oil reaches 350 – 375 degrees Fahrenheit, which is the ideal temperature for frying food. If you fry a lot of food, you may want to purchase an oil thermometer to check the temperature during the cooking process.


If you don’t have access to an oil thermometer, you can put a bread cube into the oil and check for it to brown. If it gets brown within 60 seconds, the oil is at the right frying temperature.


5. Manage the Frying Area


Never fill the deep fryer or frying pan with too much food at one time. Doing that can cause the fried food to become too greasy or get soggy. The oil temperature can be negatively affected if you place too much food in the cooking oil.


Water is not the friend of hot cooking oil. Pat dry all of the food before placing it in the hot oil. Use a tong to place the food in the oil. However, go slowly and don’t just drop the food in.


By holding the food pieces one at a time under the oil with the tong for five seconds, you can avoid food from sticking to each other. Additionally, you can create a nicer crunchy outer layer.


6. Salt and Hot Oil Don’t Mix


When cooking, I add salt, spices, and seasoning to meats and vegetables. However, it’s important to note that you should not add salt to the food prior to putting it into the deep fryer or frying pan—otherwise, you’ll likely get splattered with hot oil.


Keep a plate or tray covered with a paper towel to soak up excess oil. Then add salt, spices, or seasoning once you remove the food from the fryer or pan and place it on the plate. Do this right after taking the food out so it increases the chances of the salt, spices, or seasoning staying on the food.


Mostly, I sauté food with olive oil or use olive oil when baking potatoes and vegetables in the oven. I like making French fries by baking thinly sliced potatoes with olive oil and seasoning. I usually don’t use our deep fryer much. We usually just use it for making Zeppolis during the holidays.


Do you like to fry food or eat fried food?

About the Author


Joanne Troppello Publisher of Mustard Seed Sentinel

Joanne Troppello is a published author of 3 inspirational fiction novels and the Publisher and Editor-in-Chief of Mustard Seed Sentinel. She has experience as a freelance writer in topics such as marketing, retail marketing, health and wellness, SEO and social media, travel and lifestyle, website content, recommendations for apps, and content for blogs. Visit her Amazon Author Page for more information regarding her books. Connect on Twitter. Read more about Mustard Seed Sentinel here.


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