How to Toast Sesame Oil in 6 Steps

Sesame oil (or sesame seed oil) is a light-colored oil composed of raw sesame seeds. It is common for sautéing, frying, or deep-frying foods, especially in Chinese, Japanese, South Asian, and Middle Eastern dishes. Known as gingelly in South India, the oil has a rich, nutty flavor. While extra virgin olive oil and coconut oil have low smoke points, sesame oil has a high smoke point—like canola oil, avocado oil, vegetable oil, or peanut oil—making it one of the best oils for high-heat cooking. Lignan compounds found in sesame oil (sesamol, sesamin, and sesamolin) are antioxidants that remain stable at 338 degrees Fahrenheit and keep the oil from breaking down in heat.

Here are how toasted sesame oil and sesame oil compare:

• Color: Toasted sesame oil consists of toasted sesame seeds and is a dark, golden brown color, while sesame oil consists of raw, untoasted sesame seeds and is light in color.
• Smoke point: Toasted sesame oil has a much lower smoke point than standard sesame oil and is not a suitable substitute for frying because it will taste burnt. Instead, use toasted sesame oil as a finishing oil; drizzle the oil atop a stir-fry or salad or use it in a marinade to add a deep, nutty flavor.
• Label: Some manufacturers don’t specify if their sesame oil is toasted sesame oil on the label, so, while at the grocery store, look at the color—a pale, nearly clear oil is regular sesame oil, while amber or darker-colored oil is toasted oil.
  

Toasted sesame oil adds a complex, nutty sesame flavor to dishes. Toasting regular sesame oil at home brings out a smokier and nuttier flavor in the oil, making it a savory ingredient to use as a condiment or stir-fry finishing oil or to add to a vinaigrette, marinade, or salad dressing. Toasting regular sesame oil at home will provide a distinct taste from store-bought toasted sesame oil since manufacturers make toasted sesame oil with pre-roasted sesame seeds.

While sesame oil is high in fat, it’s mostly composed of healthy fats like monounsaturated fat and polyunsaturated fat, rather than the less heart-healthy saturated fat. Sesame seeds contain more phytosterols—steroids that regulate cholesterol levels—than any other seed or nut. Although the benefits of phytosterols are best reaped from raw sesame seeds, there may be some health benefits of sesame oil. It’s possible that substituting sesame oil for other cooking oils can help lower blood pressure and contribute to heart health due to vitamin K and antioxidants like the lignans sesamol, sesamin, and sesamolin. Sesame oil’s high amount of fatty acids and antibacterial and anti-inflammatory properties make it a popular choice for natural medicine practitioners.

This type of oil introduces new flavors for home cooks and is easy to make. Here’s how to toast standard, light-colored sesame oil in a few simple steps:

1. 1. Heat a frying pan over low to medium heat. Use a lightweight pan like a nonstick, stainless steel, or ceramic pan to allow you to swirl the oil easily. Choose a pan that heats evenly to avoid hotspots that burn the oil.
2. 2. Add the oil. Add just enough oil to coat the bottom of the pan; start with about a tablespoon of sesame oil. Adding a small amount of oil at a time allows for even toasting.
3. 3. Swirl constantly. To avoid burning the oil and to promote even heating, swirl the pan constantly.
4. 4. Cook for five minutes. Cook the oil, swirling constantly, for about five minutes, or until the oil becomes darker and smells strongly of sesame.
5. 5. Allow to cool completely. Turn off the heat and let the oil sit in the pan until it cools.
6. 6. Store. Keep your toasted sesame oil in an airtight container at room temperature. Use your home-toasted sesame oil as a finishing oil rather than a cooking oil since any additional cooking will burn the oil.

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