If you’ve given up fried food in your journey to better health… you’re not alone.

Most of us were taught that anything golden and crispy is a one-way ticket to inflammation, weight gain, and blood sugar spikes. 

And honestly? That’s mostly true…

Especially when those foods are fried in toxic, omega-6-rich seed oils.

These unstable fats break down under heat, producing compounds that damage your cells—and put you at greater risk for chronic disease.

But here’s the truth you might not have heard:

👉 You can enjoy crispy, pan-fried foods—without wrecking your health goals.

The key? It all comes down to the oil you use and how you use it.

7 Tips for Perfect Pan-Frying

#1 – Use the Right Amount of Oil:

To properly pan-fry, your pan should contain about one inch of oil. Obviously, the size of your pan will make a difference, so keep this in mind. 

Having enough oil in the pan is essential to produce a crispy crust. It will also reduce the risk of the oil overheating and producing harmful byproducts.

#2 – Use the Right Kind of Oil:

It is critical to select a healthy oil that is also heat-stable. At higher temperatures, I prefer to use avocado oil. It can withstand temperatures of more than 500 degrees F without degrading. 

It also consists of over 70 percent heart-healthy monounsaturated fat. Along with avocado oil, I add a solid heat-stable fat, like grass-fed tallow or coconut oil. 

Using a combination of these oils gives you a cooking fat that is stable under heat and which has a rich flavor.

#3 – Watch the Temperature:

Aim to keep your oil at 325 F during the cooking process. You can monitor this with a fry thermometer or candy thermometer. 

Oil that’s too hot will burn the exterior, but leave the interior raw. Oil that is not hot enough will cause your fried foods to be greasy and soggy.

#4 – Keep Your Oil Clean:

As you cook, you will notice that some debris will build up from the batter coating. After a few minutes, it will burn – producing an off-taste and health-harming byproducts. 

If necessary, use a slotted spoon or spatula to remove crumbs and keep your cooking oil clean throughout the process.

#5 – Don’t Crowd the Pan:

One of the biggest mistakes people make when frying and searing is to “crowd” the pan. When there is insufficient space around food, moisture condenses. 

This will produce steam. The result is food that is soggy, not crispy.

#6 – Drain Fried Foods:

Place a paper towel over a metal grate or cooling rack and transfer fried foods to the paper towel-lined rack. 

This will prevent excess oil from soaking into the food. It will reduce sogginess and condensation that can occur from placing your fried foods directly on a plate. 

Have your paper-towel lined rack ready before you begin the cooking process.

#7 – Use the Right Tools:

An enameled cast-iron pan (like Le Creuset) is my favorite for pan-frying, but a stainless steel fry pan—like this one from 360 Cookware—also works beautifully for achieving a crisp, golden finish.

Metal tongs are essential for flipping your food as it cooks, a metal slotted spoon is important for removing debris, and a splatter screen can be protective and helpful when it comes to clean up.

So if you’ve been missing the crunchy satisfaction of pan-fried crab cakes, oysters, or calamari... it’s time to bring them back—with confidence.

Start with nutrient-dense cooking fats—like Paleovalley’s 100% Grass-Fed Tallow.

It’s clean, stable under heat, and rich in nutrients your body can actually use. 

Grab your jar of Paleovalley's Grass Fed Beef Tallow  (15% OFF today!) »