Cooking with Olive Oil

Can You Cook with Extra Virgin Olive Oil?

The short answer is yes, absolutely. Extra virgin olive oil (EVOO) is one of the best cooking fats you can use. Contrary to a persistent misconception, it does far more than dress your salads: it excels in sauteing, pan-frying, roasting, baking and even light frying.

Mediterranean peoples have been cooking with olive oil for thousands of years. Ancient Greeks fried their fish in olive oil, Romans used it to prepare elaborate sauces, and Spanish, Italian and Portuguese cuisines rely on it as an everyday staple ingredient. The notion that extra virgin olive oil should only be used raw is a modern myth that does not withstand scientific scrutiny.

This myth stems from a confusion between smoke point and thermal stability. Many people assume that an oil with a higher smoke point is automatically better for cooking. In reality, the picture is far more nuanced: an oil's stability under heat depends primarily on its fatty acid composition and its content of natural antioxidants. On both of these criteria, EVOO ranks among the best options available.

Smoke Point: Myths and Reality

The smoke point is the temperature at which an oil begins to emit visible smoke and break down. For extra virgin olive oil, this point typically falls between 190°C and 210°C (374°F to 410°F), depending on the quality and acidity of the oil. A high-quality EVOO with low acidity (below 0.3%) will have a higher smoke point than a lower-quality oil.

The vast majority of home cooking takes place well below 180°C (356°F). Sauteing vegetables in a pan reaches roughly 120°C to 160°C. A medium fry sits between 160°C and 180°C. Only deep frying at high temperatures regularly exceeds 190°C. In practice, for nearly all of your daily cooking, the smoke point of EVOO is more than sufficient.

Let us compare with other oils. Sunflower oil boasts a smoke point of around 230°C (446°F), which appears advantageous. However, it is rich in polyunsaturated omega-6 fatty acids, which are far less stable under heat. Refined rapeseed oil has a similar smoke point but suffers from the same stability problem. Coconut oil, often touted as ideal for cooking, has a smoke point of just 175°C (347°F) in its virgin form.

The true measure of a cooking oil's quality is its oxidative stability, meaning its resistance to forming harmful compounds under heat. Several recent scientific studies have demonstrated that EVOO outperforms most other vegetable oils on this criterion. An Australian study published in 2018 in the journal ACTA Scientific Nutritional Health tested ten common cooking oils and concluded that EVOO was the most stable oil, producing the fewest toxic polar compounds.

This superior stability is explained by two factors. First, EVOO is composed of approximately 73% oleic acid, a monounsaturated fatty acid that is far more resistant to oxidation than polyunsaturated fatty acids. Second, it contains polyphenols and tocopherol (vitamin E), natural antioxidants that protect the oil from thermal degradation. These antioxidants act as a protective shield, neutralising the free radicals generated by heat.

When to Use Extra Virgin Olive Oil

Raw

It is when used raw that extra virgin olive oil expresses its full aromatic palette. In vinaigrettes, drizzled over soup, on a carpaccio, as a finishing touch on grilled vegetables, or simply with good bread: raw use preserves all the polyphenols, the fruity, herbaceous and peppery aromas, and all the nutritional benefits. This is the mode of use that delivers maximum flavour and nutrients. Choose your finest EVOO for these purposes.

Gentle Cooking

For cooking over medium heat, up to around 160°C (320°F), EVOO is perfect. Sweating onions, building the base of a risotto, simmering a tomato sauce, braising vegetables: all of these preparations derive enormous flavour benefit from olive oil. The aromas blend harmoniously with the ingredients, and a large proportion of the polyphenols is preserved at these moderate temperatures. This is EVOO's sweet spot in the kitchen.

High-Heat Cooking

For searing in a pan, grilling and light frying (up to around 190°C / 374°F), EVOO remains an excellent choice. Searing a fish fillet, grilling prawns, browning potatoes: olive oil holds up perfectly. The crust formed will be flavourful and the oil will not degrade significantly. For deep frying at higher temperatures, you can use a regular virgin olive oil (not extra virgin) or a refined olive oil, which have a slightly higher smoke point and cost less.

As a Finishing Touch

One of the best techniques used by professional chefs is adding a drizzle of EVOO right at the end of cooking. Just before serving, pour a generous stream of extra virgin olive oil over your hot dish. The residual heat releases the volatile aromas of the oil without degrading them. A risotto, a soup, a pasta dish, grilled fish: the finishing drizzle transforms a good dish into an exceptional one. It is the signature of Mediterranean cooking.

Tip: For deep frying at high temperatures, use a lower-grade olive oil (virgin or refined) and reserve your high-quality EVOO for raw use and finishing, where you will fully appreciate its complex aromas.

5 Simple Olive Oil Recipes

1. Classic Olive Oil Vinaigrette

A vinaigrette is the purest expression of olive oil in cooking. In a bowl, combine one tablespoon of Dijon mustard with two tablespoons of red wine vinegar. Season with salt and pepper. Then pour in six tablespoons of extra virgin olive oil in a thin stream, whisking vigorously to achieve a creamy, stable emulsion.

EVOO brings a natural richness to the vinaigrette, with fruity and slightly bitter notes that balance the acidity of the vinegar. Vary the experience by using balsamic vinegar, lemon juice or sherry vinegar. Add fresh herbs, finely chopped shallot or a touch of honey to personalise your dressing. This basic recipe keeps for several days in the refrigerator.

2. Pasta Aglio e Olio

This iconic Italian dish is proof that simplicity can be sublime. Cook 400g of spaghetti in a large pot of salted water. Meanwhile, heat six tablespoons of extra virgin olive oil in a large frying pan over medium heat. Add four cloves of thinly sliced garlic and a pinch of red chilli flakes. Cook gently until the garlic is just golden, taking care not to burn it.

Drain the pasta, reserving a ladleful of the cooking water. Transfer the pasta to the pan with the garlic and oil, add a splash of the cooking water and toss vigorously. The starch from the cooking water binds with the oil to create a silky sauce that coats every strand of spaghetti. Finish with freshly chopped parsley and a generous drizzle of raw EVOO. The olive oil is both the cooking medium and the star ingredient here: its quality makes all the difference.

3. Fish en Papillote with Olive Oil

Papillote is a gentle cooking technique that preserves all the flavour and tenderness of fish. Preheat the oven to 180°C (356°F). Place a fillet of white fish (cod, sea bass or sea bream) on a large sheet of baking paper. Drizzle generously with two tablespoons of extra virgin olive oil. Arrange around the fish some lemon slices, halved cherry tomatoes, black olives and fresh herbs (thyme, rosemary).

Season with salt and pepper, then close the parcel by carefully folding the edges of the paper. Bake for 15 to 20 minutes. When you open the parcel, a cloud of fragrant steam escapes: the fish is cooked to perfection, pearly and tender, bathed in a savoury juice where the olive oil has melded with the fish juices and lemon. Serve directly in the opened parcel for a spectacular presentation.

4. Andalusian Gazpacho

Gazpacho is the quintessential cold summer soup, in which olive oil plays an essential structural role. Gather one kilogram of ripe tomatoes, one peeled cucumber, one deseeded green pepper, one clove of garlic, 50ml of sherry vinegar and 100ml of extra virgin olive oil. Add a slice of stale bread soaked in water for texture.

Blend all the ingredients in a blender until smooth and creamy. Season with salt and pepper. Refrigerate for at least two hours. When ready to serve, pour into bowls and finish with a generous drizzle of EVOO, diced cucumber, diced pepper and croutons. The olive oil is indispensable here: it brings body, creaminess and a depth of flavour that nothing else can replicate. Without it, gazpacho would simply be seasoned tomato juice.

5. Olive Oil and Lemon Cake

Olive oil in baking is a revelation for many cooks. It replaces butter to great advantage, delivering a moist texture and a subtle aromatic complexity. Whisk three eggs with 150g of sugar until the mixture turns pale. Incorporate 150ml of extra virgin olive oil (choose a mild, fruity oil), the zest and juice of two lemons, then fold in 200g of flour and one teaspoon of baking powder.

Pour into a greased and floured loaf tin. Bake at 170°C (338°F) for 40 to 45 minutes. The result is a cake of remarkable lightness, with a moist and fragrant crumb. The olive oil adds delicate vegetal notes that marry beautifully with the brightness of the lemon. This cake keeps for several days without drying out, thanks to the fat content of the olive oil. Serve it for afternoon tea, at breakfast or as a dessert with a scoop of vanilla ice cream.

EVOO vs Other Cooking Fats

Your choice of cooking fat has a direct impact on the health and flavour of your dishes. Here is an objective comparison of the main options:

Butter: Rich and unmistakable flavour, but a low smoke point (around 150°C / 302°F), high in saturated fatty acids and cholesterol. It burns easily over high heat and produces harmful compounds above 170°C. Excellent for certain pastries and sauces, but unsuitable for high-temperature cooking.

Sunflower oil: High smoke point (around 230°C / 446°F) and neutral taste, but very rich in polyunsaturated omega-6 fatty acids that oxidise easily under heat. Several studies show it produces more toxic aldehydes than EVOO when heated. Its nutritional profile is markedly inferior.

Coconut oil: Very stable under heat thanks to its high content of saturated fatty acids (around 82%), but its smoke point (175°C / 347°F for virgin) is lower than that of EVOO. It imparts a pronounced flavour that does not suit all dishes. Its cardiovascular impact remains debated.

Lard and duck fat: Rich in monounsaturated fatty acids (like olive oil), relatively stable under heat, but high in cholesterol and saturated fats. They bring a specific flavour appreciated in certain traditional cuisines.

Extra virgin olive oil combines the best of all worlds: excellent thermal stability, an exceptional nutritional profile (oleic acid, polyphenols, vitamin E), a rich and versatile flavour, and millennia of culinary tradition. It is the healthiest and most versatile daily cooking fat available.

Chef Tips

Here are professional tips for getting the most out of your olive oil in the kitchen:

Master the temperature. Medium heat is your best friend. Most preparations do not require extreme heat. A medium flame (150°C-170°C / 302°F-338°F) is sufficient for sauteing, browning and crisping. EVOO remains perfectly stable at these temperatures, and your food cooks more evenly.

Add EVOO at the end of cooking. For aromatic dishes (soups, stews, pasta, risottos), add a generous drizzle of raw extra virgin olive oil just before serving. The residual heat will release the volatile aromas of the oil without destroying them. This is the secret to deep, complex flavour.

Make infused oils. Gently warm olive oil with aromatic herbs (rosemary, thyme, basil), garlic or chilli. Allow to infuse off the heat, then strain. These flavoured oils are extraordinary condiments for enhancing all your dishes. Store them in the refrigerator and use within two weeks.

Store your oil properly. A poorly stored EVOO will lose its taste and nutritional qualities. To learn more about best storage practices, read our complete guide to storing olive oil. A fresh, well-stored oil makes all the difference in the kitchen.

Discover the nutritional benefits. Cooking with olive oil is also a health-conscious choice. The polyphenols, oleic acid and vitamin E in EVOO are associated with reduced cardiovascular risk, better digestion and anti-inflammatory properties. Find all the details in our article on the health benefits of olive oil.

"Extra virgin olive oil is not merely an ingredient, it is the soul of Mediterranean cooking. It transforms the simplest preparations into exceptional dishes."