Cooking techniques with EVOO
To cook well with olive oil, it's not enough to just know how to "drizzle a bit on top." This ingredient is much more versatile than it seems and can be used both raw and heated, employing different techniques depending on the dish you want to prepare.
If you know these techniques and when to use each one, you will not only improve the flavor of your recipes but also get the maximum nutritional benefit from your liquid gold. In this guide, we'll show you, in a simple way, how to use olive oil like a professional.
Why cook with olive oil?
Before getting into the details, a quick note: extra virgin olive oil (EVOO) is rich in oleic acid, antioxidants, and polyphenols, which makes it one of the most interesting fats in the Mediterranean diet, both raw and heated.
Furthermore, EVOO has good thermal stability, with a smoke point that, depending on the variety and quality, usually ranges between 180 and 210 °C, making it perfectly suitable for sautéing, baking, and even frying if the temperature is well controlled.
How to use olive oil raw
Olive oil is a key ingredient for cold preparations, where its aromas and nuances are best appreciated. Here are some of the most common techniques.
1. Dressing
Dressing is one of the simplest and most powerful ways to use raw olive oil. It involves combining EVOO with other ingredients such as salt, vinegar or lemon, spices, and aromatic herbs to enhance the flavor of vegetables, legumes, and even pasta dishes.
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It's the star technique in salads, but it also works great in:
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grilled vegetables,
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cold pastas,
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legume or rice salads,
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toast with tomato or avocado.
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A good dressing can turn a simple salad into a perfect dish.
2. Preserving
Olive oil has traditionally been used as a natural preserving medium. The technique involves fully submerging the food in oil, limiting contact with air and extending its shelf life.
It's very common for:
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cured or semi-cured cheeses,
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cooked meat loins,
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cured meats,
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vegetables (peppers, sun-dried tomatoes, artichokes, etc.),
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canned fish (anchovies, tuna, boquerones).
In addition to protecting the food, the olive oil absorbs some of its aroma and flavor... and then you can reuse it for dressing or other preparations.
3. Emulsifying
Emulsifying is combining two ingredients that, in principle, would not mix well (the classic water + fat) until a homogeneous mixture, denser and with a new texture, is obtained.
EVOO is ideal for this because, in addition to adding body, it provides flavor and aroma:
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Examples of classic emulsions:
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mayonnaise,
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aioli,
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salmorejo,
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ajoblanco,
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creamy vinaigrettes.
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In these preparations, the oil not only binds the sauce: it completely defines the character of the dish.
4. Marinating and macerating
Another way to use raw olive oil is to marinate or macerate foods: they are mixed with EVOO, spices, herbs, garlic, citrus, vinegar, or soy sauce and left to rest for a while to absorb the aromas.
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It's often used with:
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white meats,
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fish,
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tofu,
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vegetables for roasting or sautéing.
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The oil acts as a vehicle for the flavors and helps to slightly soften the texture, especially in meats and fish.
5. Smoking and finishing with a drizzle of EVOO
Smoking itself is done with smoke from selected woods, but olive oil comes into play at the last moment. After smoking the food (meat, fish, cheese, vegetables...), it's very common to finish the dish with a generous drizzle of raw EVOO.
This allows us to:
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highlight the nuances of the smoking,
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add shine and juiciness,
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add the healthy and aromatic benefits of extra virgin olive oil.
Hot cooking techniques with olive oil
Olive oil isn't just for salads. Used correctly, it's an excellent fat for hot cooking thanks to its stability and its ability to enhance flavors.
1. Sautéing and stir-frying
Sautéing and stir-frying are quick techniques in which food is cooked with a small amount of oil over medium or medium-high heat:
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Sautéing: often the first step in stews, rice dishes, or sauces (onion, garlic, vegetables).
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Stir-frying: quick cooking, constantly moving the food (vegetables, chicken, pasta or rice stir-fries).
In both cases, EVOO works very well:
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it withstands moderate temperatures well,
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it adds flavor without masking the food,
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it helps develop aromas and lightly brown the food.
2. Frying
Yes, you can fry with olive oil, and not only can you: it's one of the most interesting options if the temperature is controlled.
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EVOO has a smoke point that usually ranges between 180 and 210 °C, which makes it perfectly suitable for frying, as long as it's not burned or excessively reused.
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It is more stable than other vegetable oils thanks to its antioxidants and polyphenols, and generates fewer undesirable compounds if used correctly.
Basic tips:
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heat the oil, but if it starts to smoke, lower the heat or change the oil;
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avoid mixing different oils;
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do not reuse it too many times;
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drain the food well on absorbent paper.
3. Confit at low temperature
Confit is cooking food at low temperature (approx. 60–90 °C) submerged in fat, in this case, olive oil.
It's not the same as frying:
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frying involves high temperature and quick cooking;
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confit involves gentle and prolonged cooking.
It is used for:
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fish (hake, cod),
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vegetables (garlic, peppers, potatoes),
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tender meats.
The result is very juicy, flavorful, and delicate foods, which have absorbed part of the oil's aroma but without toasting or drying out.
4. Roasting and baking with olive oil
Olive oil is also key in:
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roasts of meat and fish,
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roasted vegetables,
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baking (cakes with oil instead of butter).
In roasts and vegetables:
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EVOO helps distribute heat,
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prevents food from drying out,
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promotes the formation of a golden and flavorful crust.
In baking, using olive oil (mild or with a fruity profile, depending on the desired result) provides:
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a very moist texture,
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better cake preservation,
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a healthier fat profile than other solid fats.
5. Stewing, braising, and pickling
In traditional Spanish cuisine, olive oil is the base for many stews, braises, and pickles:
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onions, garlic, vegetables, or meat are first sautéed in EVOO,
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then liquid is added (wine, broth, water, vinegar in the case of pickling) and cooked over low heat.
Here, the oil plays a dual role:
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it is the initial flavor base, where the aromas of the sofrito develop,
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and also part of the final sauce, providing unctuousness and a well-rounded flavor to the dish.
Final tips for getting the most out of olive oil
To finish, some simple tips:
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Use raw EVOO whenever you want to enhance the aroma: salads, toasts, dressings, finished dishes.
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For hot techniques (sautéing, baking, stewing), you can also use EVOO without a problem if you control the heat.
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Avoid bringing the oil to its smoke point: if you see smoke, lower the temperature or change the oil.
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Store the oil in a cool, dark, and well-sealed place to protect it from light, heat, and air, which accelerate oxidation.
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Always choose quality oils with a clear origin and, if possible, from recent harvests.
Cooking with olive oil goes far beyond "frying with a drizzle." Dressing, preserving, emulsifying, sautéing, confiting, or finishing a dish with EVOO are techniques that can transform your daily cooking.