The Secret To Perfect Cooking: Oil On The Pan?

Whether you heat the pan or the oil first is a contentious issue in the culinary world. Some people believe that you should heat the pan first, while others argue that adding oil to a cold pan is the best method. There are valid arguments for both sides. Heating the pan first can prevent food from sticking and also allows you to get a better sear on your food. It also gives you more control over the temperature of the oil, as it can be difficult to gauge the temperature of oil in a cold pan. However, adding oil to a hot pan can cause splattering and even grease fires if you're not careful. Ultimately, the decision of whether to heat the pan or the oil first depends on various factors, including the type of pan you're using, the type of oil, and the food you're cooking.

Non-stick pans

Use Oil Sparingly

While non-stick pans can reduce the amount of oil needed, it doesn't eliminate the need for it entirely. A small amount of oil, such as canola, olive, vegetable, or corn oil, can be used to enhance the non-stick properties of the pan. You can use an oil mister to coat the pan with a minimal amount of oil if you're looking to cut down on calories.

Add Oil to a Cold Pan

Unlike traditional cookware, it's best to add oil to a non-stick pan before heating it. This helps to enhance the non-stick effect and prevents the pan from emitting potentially unhealthy fumes. Adding oil to a cold pan also ensures that the food doesn't soak up all the oil before cooking.

Avoid Cooking Spray

Cooking sprays, such as PAM, are not recommended for non-stick pans. They contain lecithin, an emulsifier, and other ingredients that can build up on the pan over time, making it difficult to remove. Instead, stick to pure oils like olive oil to prevent unnecessary build-up.

Avoid High Heat

Use the Right Utensils

To protect the non-stick surface, use wooden spoons, heat-proof silicone spoons, or spatulas. Avoid using metal utensils as they can scratch or scrape the coating. When stirring or flipping your food, be gentle to prevent any damage to the pan's surface.

Wash by Hand

While some non-stick pans may be labelled as dishwasher-safe, it's best to wash them by hand to prolong their lifespan. Use soft sponges, soft brushes, or microfiber towels with dish soap to clean your non-stick pans. Avoid abrasive cleaners like scouring pads and steel wool, which can damage the coating.

Stainless steel pans

Preheating and Temperature Control:

Before adding any oil to your stainless steel pan, it is important to preheat the pan properly. Turn on the stove and set it to low to medium heat. To check if your pan is hot enough, you can perform the "water test". Simply flick a small drop of water onto the pan's dry surface. If the water sizzles and dances on the surface, your pan is at a good medium heat. If the water rolls around, you're at a higher heat, and if it evaporates immediately, your pan is too hot.

Adding Oil:

Once your pan is preheated, it's time to add your cooking oil. Choose an oil with a high smoke point, such as grapeseed, canola, or avocado oil. Add enough oil to thinly coat the bottom of the pan, usually about 2 tablespoons, and swirl the pan to spread the oil evenly. Heat the oil until it shimmers and becomes more fluid, but be careful not to let it smoke.

Cooking with Stainless Steel Pans:

When cooking with stainless steel pans, it is best to let your food come close to room temperature before adding it to the pan. A large temperature difference can cause food to stick to the pan. Maintain a consistent temperature while cooking to prevent sticking. When cooking larger pieces of protein like chicken, fish, or steak, wait to flip them until they naturally release from the pan. The pan's surface pores will grip the food as it comes back to temperature, and then release it when fully heated.

Cleaning and Maintenance:

To clean your stainless steel pan, first scrape out any excess oil with a spatula or paper towel. Then, deglaze the pan by adding some hot water. Cleaning a hot pan is easier, and hot water won't damage it. However, always let the pan cool down before fully submerging it in cool water to avoid thermal shock, which can warp your pan. Use a dish brush and a scouring pad or sponge with dish soap to remove any stuck-on food and stains. Dry the pan with a clean towel before putting it away.

Seasoning:

You can season your stainless steel pan to create a semi-nonstick surface. Preheat the pan on medium-high heat and add a thin layer of oil with a high smoke point. Use a paper towel to spread the oil evenly, and then remove the pan from the heat when the oil starts to smoke. Let the pan cool completely, and then wipe out any excess oil with a paper towel, leaving a glossy, nonstick surface.

By following these tips, you can master the use of stainless steel pans and unlock their full potential in your kitchen.

Olive oil

Whether you heat the pan first or add oil to a cold pan depends on the type of cookware you are using. If you are using a non-stick pan with a Teflon coating, you should add the oil to a cold pan. Non-stick pans can emit unhealthy fumes if heated dry, and the heat can ruin the coating on the pan. Oil heats up quickly, so watch the pan to make sure you add the food when the oil is hot.

If you are using unseasoned cookware, such as stainless steel, you should heat the pan first and then add the oil. The high temperature of the pan will reduce the viscosity of the oil and allow it to settle into the small cracks and pores in the pan.

When heating olive oil, it is important to use low to medium heat. Olive oil can smoke if left on high heat for too long, and this can be a safety hazard. If you are deep-frying with olive oil, it will add flavour to your food, so you should decide whether or not you want that flavour before using it.

It is best to choose the highest-quality olive oil you can afford. Different foods call for different oils. For example, salads, fish, pesto, and goat cheese pair well with a gentler extra virgin olive oil with notes of citrus, almond, green apple, grass, or herbs. For stews, soups, and beans, an olive oil with a peppery finish and notes of green pepper, herbs, and tomato works well. BBQ meats, roasted chicken, lamb, or grilled veggies pair best with a full-bodied olive oil with notes of chilli, artichoke, and spice.

Pan temperature

The ideal temperature for your pan depends on what you're cooking. For example, if you're searing meat, you'll want a ripping hot pan, but if you're sweating aromatics, you'll want to go low and slow.

If you're using a non-stick pan, most manufacturers recommend adding a little oil to the pan first before heating. This will extend the life of the non-stick coating. For regular pans, you should heat them dry until you can feel the heat radiating from the surface when your hand is held about 6 inches above the bottom. At this point, you should add your oil.

If you're going for a hard sear, such as with a steak, you can get the pan hotter than your oil. For example, if you get a cast-iron pan to 600°F, add a touch of oil, and immediately put the steak in, the steak will cool the pan but retain enough heat to sear. However, if you start with a cold pan with oil in it, by the time the pan gets to 400°F, the oil will also be at 400°F and will start smoking.

To test the temperature of your pan, you can sprinkle some water on it. If it's around 400°F, the water will sizzle loudly and instantly evaporate. If it's lower, the water will sizzle mildly and take some time to evaporate. If it's hotter, the water will dance around the pan in circles due to the Leidenfrost effect.

Food type

The need to add oil to a pan depends on the type of food being cooked, the type of pan being used, and the desired outcome. Here are some scenarios where adding oil to the pan is beneficial or detrimental:

Using Oil with Different Foods

Using oil in a pan is essential when cooking certain types of food, while for others, it is best avoided.

• Sautéing and Stir-Frying: When sautéing or stir-frying, oil is not strictly necessary. Instead, small amounts of water, broth, cooking wine, vinegar, or soy sauce can be used to cook and brown the food without steaming it. This method is especially useful for plant-based diets, as it eliminates the need for oil while still allowing for browning and flavour development.
• Baking: In baking, oil is commonly used for moisture and texture. However, it can be replaced with fruit purées (like applesauce or mashed bananas), nut flour or butter, or even tahini. These substitutes provide moisture and flavour while reducing the amount of oil in the recipe.
• Roasting: When roasting vegetables or other foods in the oven, oil is not required. Seasonings will stick to many vegetables due to their natural moisture content. If needed, a small amount of vinegar, broth, juice, or water can be used to help seasonings adhere.
• Frying: Frying is one method where oil is typically necessary to achieve the desired crispiness. However, an air fryer can be used as a healthier alternative, as it requires little to no oil.

Using Oil with Different Pans

The decision to use oil or not also depends on the type of pan being used.

• Non-stick Pans: Non-stick pans are designed to reduce the need for oil. Food can be cooked directly in these pans without oil, although a small amount of oil can be added if desired.
• Regular Pans: For regular pans without a non-stick coating, it is generally recommended to heat the pan first and then add oil once the pan is hot. This helps prevent food from sticking and reduces the amount of oil needed.
• Carbon-Steel and Cast-Iron Pans: With carbon-steel and cast-iron pans, there are differing opinions. Some sources suggest heating the pan first and then adding oil, as the high heat causes the oil to oxidize and polymerize, creating a non-stick surface. However, others recommend adding oil to a cold pan and then heating it until smoking to achieve the same result.

Other Considerations

There are a few other factors to consider when deciding whether to add oil to the pan:

• Visual Cue: Adding oil to a cold pan provides a visual indicator of the pan's temperature. As the oil heats up, it ripples, shimmers, and eventually smokes, preventing overheating.
• Food Type: The type of food being cooked also plays a role. Delicate ingredients like fresh herbs, spices, onions, or garlic should be added to a cool pan with oil to slowly draw out their flavour without burning. In contrast, most other foods should be added once the oil is hot to ensure better searing and browning.
• Health: Oil is purely fat, containing more calories per gram than any other food. It also contributes to weight gain, raises cholesterol levels, and damages arteries. Therefore, reducing or eliminating oil can have significant health benefits.

Frequently asked questions