How to Use Sesame Oil for Cooking: Tips, Techniques, and Recipes

Sesame oil is a flavorful, nutrient-packed oil that has long been a staple in kitchens around the world, particularly in Asian cuisine. With its unique, nutty taste and versatility, sesame oil can elevate a wide variety of dishes. Whether you’re a seasoned cook or a beginner, incorporating sesame oil into your cooking is simple, and it can completely transform the flavors of your meals.

In this blog, we’ll explore how to use sesame oil for your cooking, offer helpful tips and techniques, and provide a few recipes to get you started.

What is sesame oil?

Sesame oil is extracted from sesame seeds and comes in two main varieties: toasted and untoasted.

• Toasted Sesame Oil: This is the darker, more aromatic version of sesame oil. It’s made from roasted sesame seeds and has a rich, nutty flavor. This oil is typically used as a finishing oil or for stir-frying, where its strong flavor can shine.
• Untoasted Sesame Oil: Also known as “light sesame oil,” this version is made from raw sesame seeds and has a lighter, more neutral flavor. It’s often used for cooking or sautéing, providing a healthy base for various dishes without overpowering them.

Tips for Using Sesame Oil in Cooking

1. Know When to Use Toasted vs. Untoasted

• Toasted sesame oil is ideal for drizzling over cooked dishes, adding a burst of flavor to dressings, and using as a finishing touch in dishes like noodles or stir-fries. It should be used sparingly because of its intense flavor.
• Untoasted sesame oil is perfect for high-heat cooking, such as stir-frying or sautéing. Since it has a higher smoke point, it won’t burn easily, making it a great option for everyday cooking.

2. Be Mindful of the Heat

Sesame oil has a relatively low smoke point (especially toasted sesame oil), so it’s important to avoid cooking it at high temperatures. When using sesame oil for stir-frying, sautéing, or grilling, always monitor the heat to ensure the oil doesn’t smoke or burn.

3. Add it Last for Maximum Flavor

Sesame oil is often used as a finishing oil. Instead of cooking it with your food from the start, drizzle it over your dish just before serving. This allows the oil to maintain its full flavor and aroma, enriching the dish with its nutty essence.

4. Use It in Dressings and Marinades

Sesame oil is a wonderful base for salad dressings, dipping sauces, and marinades. Its nutty flavor pairs well with tangy, savory, or spicy ingredients like soy sauce, vinegar, honey, and garlic.

5. Pair It with the Right Ingredients

Sesame oil works particularly well in Asian-inspired dishes, including Chinese, Korean, Japanese, and Thai recipes. It pairs well with ingredients like ginger, garlic, soy sauce, miso, and chili peppers. However, don’t be afraid to experiment with it in other cuisines—it can also add a rich layer of flavor to roasted vegetables, grilled meats, or even pizza!

Cooking Techniques with Sesame Oil

1. Stir-Frying

Stir-frying is one of the most popular methods of cooking with sesame oil. The quick, high-heat technique preserves the texture and flavor of ingredients, while sesame oil infuses the dish with its aromatic, nutty taste. When stir-frying, always use untoasted sesame oil and reserve the toasted variety for drizzling afterward.

2. Sauteing and Grilling

For sautés and grilling, use untoasted sesame oil as your base. It’s a healthy and flavorful option that works well with vegetables, seafood, or lean meats. The oil’s subtle taste won’t overshadow other ingredients, allowing the flavors of your dish to shine.

3. Dressings and Dips

Sesame oil is a fantastic addition to salad dressings, vinaigrettes, and dips like hummus or tzatziki. The richness of sesame oil brings depth and complexity to the sauce without needing additional seasonings. Simply mix sesame oil with ingredients like soy sauce, lemon juice, or tahini for an easy, flavorful dressing.

Sesame Oil Recipes to Try

Here are a few delicious and easy recipes that showcase the versatility of sesame oil:

1. Sesame Oil Stir-Fry with Vegetables

Ingredients:

• 2 tablespoons untoasted sesame oil
• 1 bell pepper, thinly sliced
• 1 zucchini, thinly sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 tablespoons soy sauce
• 1 tablespoon toasted sesame oil
• 1 teaspoon sesame seeds (optional)

Instructions:

1. Heat the untoasted sesame oil in a large pan or wok over medium heat.
2. Add the vegetables and stir-fry for 5-7 minutes, until tender-crisp.
3. Add soy sauce and toasted sesame oil, tossing the vegetables to coat evenly.
4. Garnish with sesame seeds before serving.

2. Ginger-Sesame Salad Dressing

Ingredients:

• 2 tablespoons toasted sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon soy sauce
• 1 teaspoon grated fresh ginger
• 1 teaspoon honey (optional)
• 1 tablespoon sesame seeds

Instructions:

1. In a small bowl, whisk together the sesame oil, rice vinegar, soy sauce, ginger, and honey.
2. Drizzle over your favorite salad and garnish with sesame seeds.

3. Sesame-Crusted Salmon

Ingredients:

• 4 salmon fillets
• 2 tablespoons untoasted sesame oil
• 1/4 cup sesame seeds (mix of black and white)
• 2 teaspoons soy sauce
• 1 tablespoon lemon juice

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Brush the salmon fillets with sesame oil, then dip both sides into sesame seeds to coat.
3. Place the salmon on a baking sheet and bake for 12-15 minutes, until the fish flakes easily.
4. Drizzle with soy sauce and lemon juice before serving.

4. Sesame Noodles

Ingredients:

• 8 oz soba noodles or spaghetti
• 2 tablespoons toasted sesame oil
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 1/4 cup chopped scallions
• 1 tablespoon sesame seeds

Instructions:

1. Cook the noodles according to package directions and drain.
2. In a bowl, whisk together the sesame oil, soy sauce, rice vinegar, and honey.
3. Toss the noodles in the dressing, then garnish with scallions and sesame seeds.

Conclusion

Sesame oil is a powerful ingredient that can elevate both the flavor and nutrition of your dishes. By understanding the differences between toasted and untoasted sesame oils, knowing the best cooking methods, and experimenting with a variety of recipes, you’ll quickly discover just how versatile this rich oil can be in your kitchen.

Whether you’re stir-frying, sautéing, or creating a flavorful dressing, sesame oil will add a distinctive touch to any dish. Give it a try in your next meal and enjoy the delicious depth of flavor it brings to your cooking.

FAQs

1. How to use sesame oil for cooking?

Sesame oil for cooking can be used for stir-frying, sautéing, or drizzling over dishes to add a nutty, aromatic flavor, especially in Asian cuisine.

2. Should I add sesame oil before or after cooking?

It’s best to add untoasted sesame oil before cooking for sautéing or stir-frying, and toasted sesame oil after cooking as a finishing touch for flavor.

3. Is sesame oil good or bad for cooking?

Sesame oil is good for cooking in moderate heat, especially when used for sautéing, stir-frying, or as a finishing oil, offering health benefits like antioxidants.

4. What food is good with sesame oil?

Sesame oil pairs well with stir-fried vegetables, noodles, meats, fish, salads, and Asian dishes like sushi, dumplings, and stir-fries.

5. Can I fry eggs in sesame oil?

Yes, you can fry eggs in sesame oil; it adds a rich, nutty flavor, but use untoasted sesame oil to avoid overpowering the dish.

6. Which is better for cooking sesame oil or olive oil?

Sesame oil is better for high-heat stir-frying and adds unique flavor, while olive oil is great for salads, dressings, and lower-heat cooking.