Sesame oil is a versatile cooking oil that can be used for many different cooking applications, including stir-frying. Sesame oil has a high smoke point of about 410-450 degrees Fahrenheit, which makes it a good choice for stir-frying at high heat. The nutty, aromatic flavor of sesame oil can also add great taste to stir-fried dishes.
What is sesame oil?
Sesame oil is extracted from sesame seeds that grow in pods on the sesame plant. There are several different varieties of sesame seeds, including white, black, brown, and yellow. Sesame oil can be extracted from both raw/untoasted sesame seeds, which results in a light sesame oil, or from toasted sesame seeds, which produces a darker-colored oil with a richer, nuttier flavor.
Sesame oil contains healthy fats like monounsaturated and polyunsaturated fats. It also contains vitamin E, vitamin K, zinc, magnesium, calcium, iron and other nutrients. Sesame oil has anti-inflammatory and antioxidant properties that may provide health benefits.
Smoke point of sesame oil
The smoke point of an oil refers to the temperature at which the oil starts burning and smoking. Heating oil above its smoke point breaks down the fats and results in the release of free radicals and unhealthy compounds.
Sesame oil generally has a high smoke point between 410-450°F (210-232°C), depending on the variety and level of refinement. Unrefined or toasted sesame oil tends to have a lower smoke point around 350°F (177°C). Refined light sesame oil can have a smoke point up to 450°F (232°C).
The high smoke point makes refined light sesame oil a good choice for stir-frying at high heat without burning and smoking. Oils with lower smoke points like olive oil and unrefined sesame oil are better suited for lower temperature cooking methods like sautéing.
Smoke Points of Common Cooking Oils
| Cooking Oil | Smoke Point (F) |
|---|---|
| Refined Sesame Oil | 410-450°F |
| Refined Peanut Oil | 450-495°F |
| Refined Canola Oil | 400-475°F |
| Extra Virgin Olive Oil | 375-405°F |
| Unrefined Sesame Oil | 350°F |
Benefits of using sesame oil for stir-frying
Here are some of the main benefits that make sesame oil a good choice for stir-frying:
- High smoke point – The high smoke point allows sesame oil to be heated to the high temperatures needed for stir-frying without burning.
- Neutral flavor – Refined sesame oil has a neutral taste that doesn’t overpower other stir-fry ingredients.
- Adds flavor – Toasted sesame oil can enhance stir-fries with its rich, nutty aroma.
- Promotes browning – Sesame oil helps promote browning and caramelization of ingredients.
- Contains healthy fats – Sesame oil contains monounsaturated and polyunsaturated fats that are healthier than saturated fats.
- Adds texture – Sesame oil helps coat ingredients and add a smooth, silky texture.
- Versatile – Sesame oil can be used to cook various proteins, vegetables, noodles and rice dishes.
How to choose the right sesame oil for stir-frying
There are a few things to consider when selecting a sesame oil for stir-frying:
- Refined – Refined or light sesame oil has the highest smoke point for stir-frying. Unrefined sesame oil can burn quicker.
- Toasted vs untoasted – Untoasted oil has a neutral flavor while toasted oil has a deeper sesame taste.
- Storage – Check the bottle date and store sesame oil properly to prevent it going rancid.
- Flavor – If adding lots of aromatics, a neutral refined oil works well. For simple stir-fries, use a toasted sesame oil.
- Dish origins – Match oil like untoasted for Chinese dishes, toasted for Thai and Indian cuisine.
In most cases, a refined sesame oil is best for stir-frying meats and vegetables at high heat. Add a dash of toasted sesame oil at the end for extra flavor. Store oils properly in a cool, dark place to maximize freshness.
How to stir-fry with sesame oil
Here are some tips for stir-frying successfully with sesame oil:
- Heat the wok or pan first before adding oil. This helps prevent sticking.
- Swirl a few tablespoons of sesame oil around the hot wok to coat. Use more or less oil depending on the amount of food.
- Make sure the oil is shimmering hot before adding ingredients.
- Add ingredients in batches and don’t overcrowd the pan.
- Stir and toss ingredients constantly for even cooking.
- If stir-frying meat, sauté it alone first until almost cooked.
- Briefly blanch hard vegetables before adding to the wok.
- Cook ingredients in order from longest to shortest cook times.
- Add liquid seasonings like sauces toward the end to allow flavors to concentrate.
- Remove from heat and stir in toasted sesame oil right before serving for maximum aroma.
Following basic stir-fry techniques helps ensure ingredients cook thoroughly without burning. The key is using high heat and constantly tossing foods in the hot sesame oil to sear and caramelize.
Best foods to stir-fry with sesame oil
Sesame oil can be used to stir-fry all kinds of meats, seafood, veggies, noodles and rice. Here are some of the best ingredients to stir-fry in sesame oil:
- Beef – Flank steak, sirloin, chuck roast
- Pork – Thin chops, cubed shoulder
- Chicken – Boneless thighs, breast
- Seafood – Shrimp, scallops, calamari
- Vegetables – Broccoli, bell peppers, snap peas, carrots, cabbage
- Tofu – Firm or extra firm
- Noodles – Rice noodles, lo mein, ramen, udon
- Rice – Jasmine, basmati, brown rice
For vegan stir-fries, tofu, tempeh and veggies like green beans, mushrooms and bok choy also work well. The flavor of sesame oil enhances most stir-fry ingredients.
complementary ingredients & seasonings
Sesame oil tastes great paired with other common stir-fry ingredients and Asian seasonings like:
- Garlic – Adds aromatic flavor
- Ginger – Pairs well with sesame oil flavor
- Soy sauce – Salty, umami enhancement
- Rice vinegar – Brightens up stir-fries
- Chili oil or paste – Adds heat and depth
- Hoisin sauce – Sweet and savory
- Oyster sauce – Rich, caramelized flavor
- Sesame seeds – Toasted for extra crunch
Onions, scallions and shallots are also great in sesame oil stir-fries. Spices like five-spice powder and paprika can add warmth and complexity. Avoid acidic ingredients like tomatoes when stir-frying in cast iron or nonstick pans.
Sesame oil stir-fry recipes
Sesame oil can be substituted for vegetable or peanut oil in all kinds of stir-fry recipes. Here are some tasty stir-fries perfectly suited for sesame oil:
- Chicken Chow Mein – Sesame oil gives the classic chow mein more depth.
- Beef and Broccoli – A simple takeout favorite.
- Shrimp Stir-fry – With snap peas and bean sprouts.
- Vegetable Stir-fry – Packed with different veggies.
- Singapore Noodles – Curry rice noodles taste amazing with sesame oil.
- Yaki Udon – Japanese-style stir-fried udon noodles.
- Egg Foo Young – Chinese omelets taste delicious made with sesame oil.
Home chefs can also get creative and use sesame oil to put a new twist on all types of international stir-fry dishes, from pad thai to fajita veggies.
Storing and handling sesame oil
Like any oil, proper storage and handling will help maximize the shelf life and quality of sesame oil:
- Purchase sesame oil in tinted glass bottles or metal tins which help block light.
- Check expiration or best-by dates and choose the freshest bottle.
- Store sesame oil in a cool, dark place like a cupboard or pantry.
- Refrigeration can help extend shelf life once opened.
- Use clean, dry utensils to remove oil to prevent contamination.
- Don’t store oil near heat sources like the stove.
- Use sesame oil within 1-2 months for best quality and taste.
- Discard if oil smells rancid or odd.
Opened sesame oil will generally keep 6-12 months in the pantry. Refrigeration can help extend that further. Discard sesame oil if it smells off or rancid which indicates it has gone bad.
Conclusion
Sesame oil is perfectly suited for high-heat stir-frying due to its high smoke point and versatility. The rich, nutty flavor of sesame oil can enhance all kinds of stir-fry dishes from Asian classics to modern veggie medleys. Refined sesame oil is ideal for cooking at stir-fry temperatures, while toasted sesame oil adds aromatics. With proper storage and handling, sesame oil can keep its quality and provide delicious flavor for all kinds of stir-fry recipes.