Understanding different cooking oils, their smoke points, flavor profiles, and which oils work best for different cooking methods.
Working the sauté station, a new line cook grabbed the olive oil for searing steaks. I stopped him before he hit the heat.
"Use this." I handed him the canola oil. "Olive oil will smoke before the steak gets a crust. You'll fill the kitchen with smoke and the steak will taste burnt."
"But isn't olive oil healthier?"
"Not when it's smoking. Different oils for different jobs. High heat needs high smoke point. Olive oil is for finishing or moderate heat." Every oil has a purpose. Use the wrong one and you're fighting your ingredients.
After 24 years in professional kitchens, I've learned: the oil matters as much as the technique. Use the right oil and cooking becomes effortless. Use the wrong one and you'll fight smoke, burnt flavors, and poor results.
Here's everything you need to know about cooking oils.
Smoke point: The temperature where oil starts to break down and smoke.
Why it matters:
The rule: Match the oil's smoke point to your cooking temperature.
Smoke Point Quick Reference
| Oil | Smoke Point | Best Use |
|---|---|---|
| Avocado Oil | 520°F | Searing, high-heat cooking |
| Refined Canola | 400°F | All-purpose, frying, searing |
| Grapeseed Oil | 420°F | High-heat sautéing, searing |
| Peanut Oil | 450°F | Deep frying, stir-frying |
| Extra Virgin Olive | 375°F | Medium heat, finishing |
| Butter | 350°F | Medium heat, finishing |
| Toasted Sesame | 350°F | Finishing only (burns easily) |
Smoke point: 400-420°F
Flavor: Neutral (doesn't affect food taste)
Best for:
Professional standard: Most restaurant kitchens use canola or blended vegetable oil for 90% of cooking. It's cheap, consistent, and handles high heat.
Smoke point: 375°F
Flavor: Fruity, peppery, grassy (varies by brand/region)
Best for:
Pro tip: Don't waste expensive olive oil on high-heat cooking. The flavor compounds break down above 375°F. Save good olive oil for finishing or drizzling.
Smoke point: 350°F
Flavor: Rich, creamy, slightly nutty
Best for:
Why it's essential: Butter adds flavor that no oil can match. It makes food taste rich and satisfying.
Smoke point: 350°F
Flavor: Intensely nutty, toasted, aromatic
Best for:
How to use it:
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Goal: Get a hard crust on meat or fish
Best oils:
Don't use: Butter (burns), extra virgin olive oil (smokes), unrefined oils (smoke and burn)
Best oils:
Pro tip: Start with neutral oil, finish with butter. This gives you higher heat tolerance plus butter flavor at the end.
Best oils:
Don't use: Olive oil (too expensive, smokes), butter (burns instantly), specialty oils (waste of money)
Best oils:
Examples: Drizzle olive oil over grilled steak, sesame oil over stir-fried noodles, walnut oil over roasted beets.
Chef's Technique: Layering Fats
Professional kitchens layer fats for maximum flavor:
The problem: Kitchen fills with smoke, oil tastes burnt, food has bitter flavor.
The fix: Use neutral oil (canola, grapeseed) for searing. Save olive oil for finishing or medium heat.
The problem: Food sticks, steams instead of sears, absorbs too much oil.
The fix: Preheat the pan first, THEN add oil. This prevents sticking and gives better browning.
The problem: Food tastes greasy, heavy, or oily.
The fix: Use just enough to coat the pan or ingredients. A thin film is plenty. More oil doesn't mean better cooking—it just means greasy food.
Cooking oils aren't interchangeable. Each has a purpose. Use the right one and cooking becomes effortless.
Quick reference:
The professional approach: Keep two oils in your kitchen: neutral oil (canola) for high heat, and good olive oil for finishing. That covers 95% of home cooking. Add specialty oils (sesame, avocado, butter) as needed.
Master oils and everything you cook tastes better. Not fancy techniques. Not expensive equipment. Just using the right fat for the job.
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Professional Chef • 24 Years Professional Kitchen Experience
Professional chef with 24 years of restaurant experience including Pizzaiolo at Purple Café, Kitchen Manager at Mellow Mushroom, and line positions at Feierabend, Il Pizzaiolo, and Paragary's. A.A.S. Culinary Arts from Seattle Central College, B.S. Business Administration from University of Montana. Every product tested through real professional kitchen use or extensive long-term home testing.
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