Whether for making salad dressings, baking or sautéing vegetables: oils are used in a wide variety of recipes. But which oil actually goes with which dish?

From mild and neutral to intense and nutty; oils differ in taste, aroma and their uses. Here you can find out which oil is best suited to which dish.

Olive oil

Olive oil is a classic in Mediterranean cuisine, with an aroma ranging from mild and fruity to robust and spicy. It is suitable for cold dishes, but depending on the variety, it can also be used for cooking and heating.

Goes well with:

  • Salad dressings, marinades and dips
  • vegetables
  • Antipasti
  • Pasta

Rapeseed and sunflower oil

Rapeseed and sunflower oil are among the oils that are extremely versatile in the kitchen. In their refined form, both have a mild to neutral flavour and are therefore suitable for many different dishes, particularly when the flavours of the other ingredients are meant to take centre stage. Cold-pressed varieties, on the other hand, have a more pronounced flavour. They are mostly used in cold dishes.

Go well with:

  • Salad dressings, marinades and dips
  • vegetable dishes
  • Baking recipes
  • Cold dishes
  • Depending on the variety, for frying and sautéing

If you want to heat rapeseed or sunflower oil to a higher temperature, you should follow the instructions on the packaging. Refined varieties are generally more heat-resistant than cold-pressed oils.  

Walnut oil

Want to give your salad a special flavour? As the name suggests, walnut oil has a pleasant nutty aroma and goes wonderfully with hearty leafy salads.

Goes well with:

  • lamb’s lettuce and leafy salads
  • fruity salads with apple or pear
  • vegetable carpaccio
  • cold starters
  • dressings

linseed oil

Linseed oil has a distinctive flavour and is mainly used in cold dishes.

Goes well with:

  • Salad dressings
  • Cottage cheese and dips
  • Potato dishes
  • cold vegetable dishes

As linseed oil is sensitive to light and heat, it should be stored in accordance with the instructions on the packaging.

Coconut oil

With its distinctive flavour, coconut oil goes particularly well with dishes that call for an exotic taste.

Goes well with:

  • curries
  • Asian vegetable dishes
  • wok dishes
  • selected baking recipes

Even a small amount can be enough to give a dish a distinctly noticeable hint of coconut.

Which oil is best for frying?

When frying, one of the key factors is the temperature used. It’s best to always follow the instructions on the packaging. 
Refined oils such as rapeseed oil, sunflower oil or peanut oil are generally well suited to higher temperatures, whilst virgin cold-pressed oils are better suited to cold dishes.

Important: When heated, oil should not start to smoke and, if possible, not be heated to over 200 degrees. If it starts to smoke, the temperature is too high and should be reduced.

Which oil is best suited therefore depends on the dish, the method of preparation and personal taste. It can be useful to keep a small stock of different oils to remain flexible when cooking. They should ideally be stored in a cool, dark place.

And when it comes to quantity, the rule is: use oil sparingly and measure it out according to the recipe.

Have fun cooking & enjoy your meal!
Your Dole Team