Marianne Martinez
Sweet potatoes are a versatile vegetable that can be boiled, baked, mashed, or even cooked in a microwave. They also make a great side dish, pairing well with fish, burgers, or eggs. One popular way to cook sweet potatoes is by pan-frying them. Before pan-frying, it is recommended to soak the sweet potato slices in water for about 20 minutes to reduce their starch content and allow them to become crispier when cooked. When pan-frying, use a medium or large non-stick frying pan with coconut oil, avocado oil, extra virgin olive oil, or butter. Add cinnamon, cayenne pepper, or salt to taste. Cook on medium to medium-high heat for 20 to 25 minutes, stirring frequently to prevent burning or sticking.
| Characteristics | Values |
|---|---|
| Cooking method | Pan-fried |
| Taste | Amazing |
| Texture | Crispy on the outside, soft on the inside |
| Ingredients | Sweet potatoes, oil, butter, cinnamon, cayenne pepper, salt, brown sugar, chilli powder, etc. |
| Preparation | Soak sweet potato slices in water for 20 minutes, drain and pat dry |
| Cooking time | 20-25 minutes |
| Serving suggestions | Side dish with fish, burgers, eggs, chicken, ground turkey, steak, etc. |
| Storage | Refrigerate for up to 4-5 days, freeze once cooled |
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What You'll Learn
Soaking sweet potato slices in water for 20 minutes before frying
Sweet potatoes are a versatile vegetable that can be boiled, baked, mashed, or even cooked in a microwave. However, one simple method that often gets overlooked is pan-frying. Pan-fried sweet potatoes are easy to make and taste amazing. They can be served as a delicious side dish or a tasty breakfast option.
To make perfect pan-fried sweet potatoes, start by peeling and slicing the sweet potatoes into thin slices or cubes. Next, fill a large mixing bowl or container with cold water and place the cut potatoes in it, ensuring they are completely submerged. Let the potatoes soak for 20 minutes to an hour. This process helps remove excess starch, resulting in a crispier texture when cooked. It also improves the colour and flavour of the fried potatoes and prevents them from sticking together.
After soaking, thoroughly rinse the potatoes under cold running water and pat them dry with a clean kitchen towel. This step is crucial to remove any excess moisture before frying.
Now, it's time to fry the potatoes. Heat a tablespoon of oil such as coconut oil, extra virgin olive oil, or avocado oil, in a large non-stick frying pan over medium-high heat. Add the sweet potato slices to the pan and cook for about 10 minutes, stirring frequently, until they are browned and cooked through. For an extra flavour boost, sprinkle the potatoes with chilli powder, cinnamon, salt, or cayenne pepper and stir to coat. Cook for another minute, and then your pan-fried sweet potatoes are ready to be served!
Soaking sweet potato slices in water before frying is an excellent way to enhance the texture and flavour of your dish. By following these simple steps, you can easily elevate your fried sweet potatoes and take your culinary creations to the next level.
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Using coconut oil, avocado oil, or extra virgin olive oil
Pan-frying is a simple yet often overlooked method of cooking sweet potatoes. Using coconut oil, avocado oil, or extra virgin olive oil, you can make delicious sweet potato fries or slices. Here's a detailed guide:
Coconut Oil:
Coconut oil, especially refined coconut oil, is a great choice for pan-frying sweet potatoes. It has a high smoke point, allowing you to achieve the desired crispy texture. Start by heating coconut oil in a large stainless or cast-iron skillet on medium-high heat. You'll know the oil is ready when you see smoke coming from the skillet. Carefully add your thinly sliced sweet potatoes, stirring frequently, until they are brown and crispy. For extra crispiness, finish the fries in the oven for about 10 minutes. Season with chili powder, paprika, garlic powder, or plain salt and pepper to taste.
Avocado Oil:
Avocado oil is another excellent option for pan-frying sweet potatoes due to its high smoke point. This oil has a distinct flavour that pairs well with sweet potatoes. To prepare sweet potato fries, heat avocado oil in a cast-iron skillet or a large non-stick frying pan. Ensure your oil is hot enough—you can test it with a single fry. Cut your sweet potatoes into uniform-sized fries and toss them in cornstarch before frying. Fry the sweet potatoes until they are browned and cooked to your liking. Sprinkle with sea salt to enhance the flavour.
Extra Virgin Olive Oil:
Extra virgin olive oil can also be used to pan-fry sweet potato slices. Heat a tablespoon of olive oil in a large non-stick frying pan over medium-high heat. Peel and slice your sweet potatoes thinly, then add them to the pan. Cook for about 10 minutes, stirring every 2 minutes, until they are browned and tender. For a spicy kick, sprinkle the cooked sweet potato slices with chili powder and stir to coat. You can also experiment with other seasonings to suit your taste.
Remember, when pan-frying sweet potatoes, it's important not to crowd the frying pan. Use one sliced sweet potato per large 12-inch pan, and if you need to cook more, work in batches or use multiple pans. Enjoy your delicious, healthy treat!
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Adding cinnamon, cayenne pepper, or chilli powder
Yes, you can pan-fry sweet potatoes! It is a simple and tasty way to cook them, and there are many ways to make them your own.
Pan-fried sweet potatoes are a versatile dish that can be adapted to your taste. Cinnamon is a popular addition to sweet potatoes, providing a warm, spicy, and slightly sweet flavour. Cayenne pepper and chilli powder will also add a spicy kick to your dish.
To make pan-fried sweet potatoes with cinnamon, heat a tablespoon of oil in a large non-stick frying pan. Add your sliced sweet potatoes and cook on a medium-high heat, stirring every 2 minutes, until they are browned and tender. Once cooked, sprinkle with cinnamon and stir to coat. You can also add honey to the sweet potatoes for a stickier, sweeter dish.
If you prefer your food spicy, you can add chilli powder or cayenne pepper instead of cinnamon. Simply sprinkle the spice of your choice over the cooked sweet potatoes, stir to coat, and cook for another minute before serving.
These adaptations to the simple pan-fried sweet potato recipe are a great way to add some extra flavour to your dish.
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Serving with ground turkey, roasted chicken, steak, or seafood
Pan-fried sweet potatoes are a tasty, versatile side dish that can complement a variety of main courses, including ground turkey, roasted chicken, steak, or seafood. Here are some ideas for serving pan-fried sweet potatoes with these proteins:
Ground Turkey
Ground turkey and sweet potato is a classic combination that can be made into a hearty, one-pan skillet meal. To prepare this dish, cook the ground turkey in a skillet with some extra virgin olive oil or neutral oil, such as avocado oil. You can also add in some diced onions, garlic, peppers, and spices like red chili flakes for extra heat. Dice the sweet potatoes into small, even pieces and add them to the skillet, cooking until they are tender. For a creamy touch, top the dish with some sour cream or Greek yogurt, and add fresh cilantro for a burst of flavor.
Roasted Chicken
Sweet potatoes are a wonderful side dish to roasted chicken, and they can be cooked in the same pan, making for easy preparation and cleanup. Simply toss diced sweet potatoes in oil, salt, and pepper, and arrange them on a baking sheet alongside chicken thighs or shredded chicken. Roast in the oven until both the chicken and sweet potatoes are cooked through and lightly caramelized. For extra flavor, add spices like cumin, turmeric, cayenne, or chili flakes to the mix.
Steak
Pan-fried sweet potatoes can be a delicious accompaniment to steak, offering a contrast of sweet and savory flavors. Prepare the sweet potatoes in a skillet with some coconut oil or refined coconut oil, which has a milder flavor. Cut the sweet potatoes into even slices, about 1/4-1/2 inch thick, and fry for 3-4 minutes on each side until caramelized. Sprinkle with spices like pink sea salt, cayenne pepper, smoked paprika, and ground cinnamon, and serve warm alongside your favorite cut of steak.
Seafood
Sweet potatoes also pair well with seafood, and they can be part of a simple, healthy meal. Try pan-frying sweet potato slices in a skillet with some oil, and serving them alongside grilled or baked fish, shrimp, or other seafood of your choice. For a more substantial meal, you can also incorporate the sweet potatoes into a seafood skillet, adding ingredients like shrimp, asparagus, and kale for a quick, nutritious dinner.
Feel free to experiment with different seasonings and cooking methods to find your favorite combinations when serving pan-fried sweet potatoes with ground turkey, roasted chicken, steak, or seafood.
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Blanching sweet potatoes in salted water before frying
Blanching sweet potatoes in salted water is a quick and easy process that can be done in just a few simple steps. Firstly, peel the sweet potatoes and cut them into your desired shape or size. The size and shape may depend on how you plan to use the sweet potatoes later. For example, you can cut them into cubes, slices, or sticks.
Next, bring a pot of water to a boil. The amount of water should be enough to cover the potatoes. Add half a teaspoon of salt to the water. Then, carefully place the sweet potato pieces into the boiling salted water. Leave them in the water for 1 to 3 minutes, depending on the size of the pieces. For smaller pieces, 1 minute should be sufficient, while larger pieces may need up to 3 minutes.
After the allotted time, remove the sweet potatoes from the water using a slotted spoon or another suitable utensil. It is important not to overcook the potatoes at this stage, as they will continue cooking in the next step. Transfer the blanched sweet potatoes to an ice bath to stop the cooking process. To prepare an ice bath, simply fill a bowl with water and add ice cubes until the water is very cold. Leave the sweet potatoes in the ice bath until they are completely cooled down.
Once they are cooled, remove them from the ice bath and pat them dry with a clean towel or paper towels. At this point, your sweet potatoes are ready to be fried! Blanching them beforehand helps to optimize their texture and can also reduce the cooking time when frying.
When you are ready to fry your sweet potatoes, heat some oil in a large non-stick frying pan over medium-high heat. You can use coconut oil, extra virgin olive oil, avocado oil, or another oil of your choice. Add the sweet potatoes to the pan and cook, stirring frequently, for about 10 minutes, or until they are browned and cooked through.
You can also add spices and seasonings to enhance the flavor of your fried sweet potatoes. For a savory taste, you can use salt, garlic salt, or savory spices. If you prefer a spicy kick, cayenne pepper is a great option. You can also experiment with other spices and seasonings, such as cinnamon or chili powder, to find the flavors you enjoy most.
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Frequently asked questions
Yes, you can cook cubed sweet potatoes in a pan. It is recommended to use a decent amount of butter or oil and cook on a higher heat so that they get crispy on the outside and don't get mushy.
Sweet potatoes usually take about 3-4 minutes to pan-fry per side when diced or sliced. In total, they take about 20 to 25 minutes to cook on the stove.
Here are some tips to make perfect pan-fried sweet potatoes:
- Soak sweet potato slices in water for about 20 minutes before frying to reduce starch and make them crispier.
- Use coconut oil, avocado oil, extra virgin olive oil, or butter for frying.
- Add seasonings like cinnamon, cayenne pepper, salt, or brown sugar to taste.
- Stir frequently to prevent burning and sticking.
