Fry fish in Extra Virgin Olive Oil for good health

fish, extra virgin olive oil

(Getty Images)

The choice of cooking oil used to fry fish is hugely important owing to its impact on the lipid profile in the fish.

Fish fry is a traditional Indian dish, but which is your favourite oil for frying fish. People in different region with different culture use different types of oil to cook fish in different ways. But, do you know which is the best oil to use for frying fish and its health benefits. 

While some may beg to differ, going by traditions and different types of cuisines, experts say fish fried in Extra Virgin Olive Oil is the healthiest option. The study was published in the journal Food Research International.

“The choice of cooking oil is hugely important owing to its impact on the lipid profile in the fish and on the possible generation of toxic compounds in the oil during frying, which can influence food safety and human health,” said Bárbara Nieva-Echevarría, researcher at the University of Basque Country, in the journal.

When used in frying fish, the Extra Virgin Olive Oil turned richer in Omega-3, Omega-1 acyl groups, linoleic and saturated fats (from the fish), according to a study conducted. The oil is also said to become poorer in oleic, which is the main acyl group in olive oil. The fat composition in the fish fillets changed during the frying process and was enriched by the acyl groups present in a higher concentration in the frying oil.

“This study shows that the frying technique, the type of oil used and the fish species exert a great influence on the changes that take place during the frying process,” Nieva-Echevarría was quoted as saying in the journal.

The experts also say that preparing the dish in a microwave oven is the healthiest options.

The choice is yours, but next time you go shopping for cooking oil to fry fish, you may pick up Extra Virgin Olive Oil. You may shallow fry the fish instead of deep fry to retain maximum nutrients for a healthy you.