If you have a nonstick pan, add the oil to a cold pan and heat both up together.

EVOO can burn in the pan when frying because of its lower smoke point. EVOO starts to smoke at 325-375F compared to 465F for light or refined olive oil. [4] X Research source Since food starts to fry around 365-375F, your extra-virgin olive oil may begin to burn before it starts to fry, giving your food a bitter taste. [5] X Research source If you have no other option, watch the oil carefully. If it starts to smoke, remove from the heat and let it cool before dumping it and trying again.

Use a cooking thermometer to know the exact heat. Stick the metal end into the oil, and wait 5 seconds for an accurate reading. The oil should be hot enough around 365 degrees F. Stick the handle of a wooden spoon in it. Bubbles will rise and pop when it is hot. [6] X Research source If you don’t have a wooden spoon, try a drop of water instead (and no more than a drop). The water will begin to sizzle and pop when the oil is hot enough. This may cause the oil to splatter so be careful. Do not leave your pan unattended while heating it at the stove. It only takes a few minutes for it to heat up, and you do not want to burn the oil or start a fire.

Understand that whatever side goes down first will look the best so if you are aiming for a nice presentation, put your chicken breasts down on the rounded side and your fish flesh side down instead of skin side. [8] X Research source

Flip chicken and steak after 4-6 minutes. [9] X Research source [10] X Research source Flip fish and pork after 3-4 minutes. [11] X Research source [12] X Research source

Beef steaks need an internal temperature of 145 degrees F. The inside can be pink, but not red. Chicken and turkey need internal temperatures of 165 degrees F. The inside should be white, not pink. Juices should run clear. Pork should have an internal temperature of 145 degrees F. The inside should be mostly cooked white or brown, although there may be a slight pink tint. Fish should have an internal temperature of 145 degrees F. The flesh should flake away easily with a fork. [13] X Trustworthy Source FoodSafety. gov Online portal combining food safety information from the U. S. Food and Drug Administration, the Food Safety and Inspection Service, and the Centers for Disease Control and Prevention Go to source

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