Whether you are sautéing, stir-frying, pan-frying, or deep-frying, use olive oil and this advice to make your high-heat cooking great.
Always heat the skillet or pan on medium-high heat before adding the oil. When the skillet is hot, add olive oil and let it heat up to just below the smoke point before adding your food. This should take 30 to 90 seconds, depending on the heat of the burner and the quality of the pan. When you place the food in the pan, it should sizzle; if not, the pan and oil are not hot enough.
Always pat food dry before putting it into the hot oil; otherwise a layer of steam will form between the food and the oil, making it difficult to get a good, seared, crispy exterior.
When grilling or broiling, brush meats or vegetables with olive oil to enhance flavor and seal in juices.