Consider heat for a moment: It cooks food, kills bacteria, melts plastics, can burn skin, etc. Why Is Oil Smoke Point Important? If you really love olive oil and want to cook with it, look for extra-light olive oil, which has a higher smoke point and can be used in baking and high heat cooking. Just keep your burner down if you don't want your olive oil or extra virgin olive oil to reach its smoke point: The average stovetop is 250 to 350°F on medium/low heat, so try to aim for the lower end of that range, especially if you're cooking with extra virgin. From a grilling perspective, it is important that grates be oiled with something that can take the intense heat and that once this has been done, avoid the excessive temperatures that will break the oil. For instance, mixing butter with extra light olive oil will give you a smoke point much higher than that of butter. With a smoke point of just 325 degrees, this oil is best used for low and slow cooking, or for drizzling and other heat-free tasks. With a smoke point of 440-450˚, sunflower oil is the pantry hero for all things sear- and sauté-related (like these hearty salmon steaks, for example). Fat Quality Smoke point; Almond oil: 221 °C: 430 °F: Avocado oil: Refined: 270 °C: 520 °F: Mustard oil: 250 °C: 480 °F: Beef tallow: 250 °C: 480 °F Butter This makes it a good choice for most cooking methods. So the recommendation was always to choose a higher smoke point oil (like avocado oil or coconut oil or perhaps even refined olive oil) for higher heat applications like frying or sautéing. Extra virgin olive oil has a lower smoke point than regular olive oil -- but that doesn't mean you shouldn't cook with it either. The smokepoint endpoint varies with aging of the oil, the same oil will deteriorate with time and thus, one cannot be sure of the smokepoint staying the same for the same oil. The chicken is full of water which boils at 212F. Smoking oil isn’t always a problem: there are times when it’s inevitable, such as when you’re stir-frying in an extremely hot wok. For the olive oil to reach 450 F, everything has to be at 450F. Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). Cooking May Destroy Some of Its Antioxidants. Heat is a strong source of energy. The smoke point is also called the burning point of oil and can range from relatively low 325 F to very high (520 F). Olive oil (extra virgin and regular) has a relatively high smoke point, between 365 F and 410 F (185 C to 210 C). Essentially, the chicken breast helps "insulate" the olive from the 450 F. Also, on the surface, the oil is probably smoking off but the quantity is so small that you don't really see it in the oven. Extra Virgin Olive Oil – This unrefined olive oil has become a mainstay in just about every kitchen thanks to its rich, full flavor.However, with a great depth of flavor also comes a low smoke point that isn’t ideal for most roasting recipes. Stovetop cooking and oven roasting are typically done between 250 F … You used a liquid canola or corn oil for frying or sautéing and a hardened oil such as Crisco … Smoke Point of Olive Oil by John Deane (updated 09/20/2007) Pumpkin seed oil, avocado oil, borage and camellia oil; it used to be that a choice of oil for cooking was simple.