Healthy Alternatives To Deep Frying: Air Fryers And Beyond

Deep frying is an unhealthy cooking method, so it's no surprise that people are looking for alternatives. While deep-fried food is tasty, it can be high in oil and fat. Luckily, there are several ways to achieve the same crispy texture without submerging food in oil. Air frying, oven baking, grilling, and pan-searing are all popular alternatives that can produce delicious, healthier meals. These methods also suit different tastes and offer versatility in the kitchen.

Air frying

Air fryers are standalone appliances that are usually placed on a countertop and plugged into a wall outlet. They are often oval-shaped and contain a basket in which you place the food.

The benefits of air frying include reduced use of oil, resulting in meals that are lower in fat and calories compared to traditional deep frying. Air frying also provides crispy results without the need to coat ingredients in batter or oil. It is faster than some other cooking methods and can be used to cook a wide range of foods, including proteins like chicken, salmon, shrimp, tofu, and steak, as well as firm vegetables like zucchini, cauliflower, and sweet potatoes.

When using an air fryer, it is important to cut vegetables and potatoes into smaller pieces to ensure even browning and crispiness. Lightly coating the food with oil before placing it in the air fryer is also recommended. For meat or fish, dry the skin and then add a thin layer of oil to help achieve the desired crispness.

In addition to standalone air fryers, some countertop ovens and ranges now come with air frying capabilities, allowing for even more versatility in the kitchen.

Oven baking

To achieve the best results, follow these steps:

• Prepare an oven tray by placing some parchment paper on it.
• Spray the parchment paper with the oil of your choice.
• Place the food on the tray, ensuring that the pieces are evenly spaced and not overcrowded.
• Spray some oil onto the food.
• Bake for 15-20 minutes at 350 degrees Fahrenheit.

For an even crispier texture, you can also try oven frying. This method involves baking the food at a higher temperature of 450 degrees Fahrenheit for a shorter duration of 15 minutes. You can even cook without oil and add it at the end. This method works particularly well with fish fingers, giving them a crispy texture similar to deep frying, but lighter.

Oven roasting is another option, which involves caramelising food in the oven. This technique is especially suitable for vegetables and potatoes, giving them a deep- fried crispiness on the outside. To achieve this, follow the same steps as oven baking, but roast at 400 degrees Fahrenheit until the food reaches the desired crispiness.

Grilling

To grill your food, place it on a wire grid positioned under or above a dry heat source. The food is cooked by thermal radiation. Grilling is also referred to as broiling or pan grilling.

When grilling, it is important to use a grill with at least two burners to control the temperature of the oil effectively. A cast-iron Dutch oven is recommended for frying as it has high sides to contain spatters and retain heat. You can also use a charcoal grill or campfire, but it is more challenging to control the oil temperature. Always use an instant-read thermometer to check the temperature of the oil.

Pan-searing

Ideal for proteins like fish, chicken, or tofu, pan-searing is a speedy and healthy alternative that requires minimal oil. The technique retains the juiciness of the food while providing a satisfying texture.

When pan-searing, it is important to preheat the oil properly and avoid overcrowding the skillet. Cooking in small batches helps the food cook more evenly and crisp up more easily. Additionally, since the food is not fully submerged, be sure to turn it over midway through so that both sides cook fully.

Overall, pan-searing is a great option for those seeking a crispy, golden-brown exterior on their food with minimal oil and a speedy cooking time.

Oven roasting

To oven roast, start by placing some parchment paper on an oven tray and spraying it with the oil of your choice. Then, toss your food in a little bit of oil and place it on the tray, being careful not to overcrowd it. Roast in the oven at 400 degrees Fahrenheit until the food becomes crispy on the outside. This method works best with vegetables and potatoes.

When choosing an alternative to deep frying, it is important to consider the type of oil you use. Even if you are not deep frying, choosing a healthy oil and frying at the appropriate temperature are important for maintaining the health benefits of your dish. For example, olive oil or ghee are healthier alternatives to traditional frying oils.

In addition to oven roasting, there are several other alternatives to deep frying that can be used to create delicious and crispy food. These include oven baking, air frying, grilling, and pan-searing. Each of these methods uses less oil than deep frying, resulting in healthier dishes that still retain the desired texture and flavor.

Frequently asked questions