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Healthy Way To Fry Foods

Updated on May 14, 2013

I know that healthy and fried don’t usually cohabitate in the same sentence. One is evil and lives on the other side of the railroad tracks while the second one is welcome in our homes but there is a way to have fried foods without the guilt.

Here in the southern United States of America fried food is at the top of our list with the flag and big hair. We love it.

I love fried okra and can eat it by the platefuls but it’s usually breaded and deep-fried in some mystery oil of which we can only guess its origin. Probably a recent clean up from a coastal spill or residue from a racehorse. Who really knows?

Cooking oil

First we need to buy good oil- extra virgin olive oil. The name sounds a bit weird making us wonder if the other olive oils have practiced extra curricular activities we’d rather not think about but it really has to do with the age of the fruit and not its sex life. It’s the healthiest kind of oil we can eat. Oil types make all the difference in the world. It’s not only okay, it’s part of a health diet.

Healthy food

Sweet potatoes- these are much healthier than russet, red or any of the other color potatoes. Vitamin A-769%, vitamin C-65%, calcium-8% and iron-8%

Even though it's called a potato it's closely related to the carrot and much better for you.

It’s more about how you serve this vegetable than anything. I’ve ordered it in restaurants where they’ve smothered it in marshmallows, cinnamon or sugar so that it resembles a dessert and not a vegetable. It tastes good and already sweet without adding all that extra unhealthiness.

Okra- this vegetable is underused, easy to grow (if it will grow in Africa it will grow anywhere) and loaded with vitamins. Vitamin A-15%, vitamin C-52%, calcium-24% and Iron-9%

You can cook it in gumbo or fry it up. I personally prefer it fried and I’ll tell you how to do that the healthy way down below. Y'all haven't lived until you've had some fried okra.

Chicken breast- boneless and skinless is best. Don’t bread it but if you must at least use whole wheat bread crumbs, herbs and spices of your choice for a healthier version of the chicken fried chicken.


Fish- cod or tilapia are good choices. These are good with a little lemon juice squeezed on top or just sea salt and pepper.

Frying your food

You will need a baking sheet preferably with sides so you don’t have any drips.

Slice your vegetables and dip in extra virgin olive oil coating all sides. Spread out on baking sheet, sprinkle with sea salt and bake at 400 degrees for about 10 to 15 minutes or until light brown around the edges.

For fish and chicken I brush the pan with oil, arrange the meat so the edges aren’t touching and brush the tops with more olive oil. Season with soy sauce or whatever seasoning you usually like on your meat.

Bake fish for about 5 to 7 minutes in preheated 350° Fahrenheit oven. You don’t want to over bake your fish or it will be chewy. Chicken takes a little bit longer, probably about ten minutes. I put poultry seasoning and sea salt on my breasts… chicken that is.

The result will be a crispy crunchy treat that is every bit as good as the deep fried version without the guilt.

You can do white potatoes this way too. It’s not as healthy but at least it’s better than deep-fried French fries.

You can slice sweet potatoes in the shape of French fries or in round slices, the choice is yours. You can even use one of those fancy wavy cutters to give them a pretty look.

Ovens vary in temperature so keep an eye on your food until you know how long it takes. Some take longer than others. I have a convection oven and it cooks quicker than a regular stove.

Beware of what sauce you use to dip your healthy fried foods in because if you dip them in a high calorie sauce like ranch dip or mayonnaise you are defeating the purpose. There are low fat alternatives that taste good and will keep the calorie count down.


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    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      6 years ago from Oklahoma

      Thanks, Vellur. I love both these foods and they are good for us.

    • Vellur profile image

      Nithya Venkat 

      6 years ago from Dubai

      Great hub, fried okra sounds delicious. Will try and the sweet potato awesome. Vote up.

    • Diana Mendes profile image

      Diana Mendes 

      6 years ago

      Nice hub. Very informative. Voted up & useful. Thanks for sharing.

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      6 years ago from Oklahoma

      I think you will like it, Yoridale.

    • Yoridale profile image


      6 years ago

      Great information. Good to try.

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      6 years ago from Oklahoma

      Eatforcheaper, I love fried foods too and this is a way to cook them and still be healthy.

    • eatforcheaper profile image


      6 years ago from London

      Hey this is a great article, thanks. I like fried foods but lately I've been trying to stay away so thanks for the tips on how to be healthy with it! I'm new to okra but I tried some last weekend and it's pretty nice :)

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      6 years ago from Oklahoma

      Amberld, this is an easier way than breading and deep frying it.

    • amberld profile image

      Amber Dahnke 

      6 years ago from New Glarus, WI

      I absolutely love fried okra after living in Austin 12 years ago. My great-grandmother was from Texas, too, so I might have eaten it as a small child. She also grew black eyed peas, she canned them with bacon though, so I think the healthy got lost somewhere. I have never made fried okra before, but after reading your hub, I just might have the nerve to try making it. Voted up and shared!

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      6 years ago from Oklahoma

      They taste good, oven fried, Kashmir. I think you will like them.

    • kashmir56 profile image

      Thomas Silvia 

      6 years ago from Massachusetts

      Hi my friend, all valuable information within this very well written hub.I am going to have to try frying sweet potatoes because i really love them.

      Vote up and more !!!

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      6 years ago from Oklahoma

      Randomcreative, olive oil is really good and good for us. I'll look for your video.

    • randomcreative profile image

      Rose Clearfield 

      6 years ago from Milwaukee, Wisconsin

      Great idea for a video and good suggestions all around. I cook with olive oil all the time. I didn't use it regularly until a few years ago and now can't even remember what I did before that.

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      6 years ago from Oklahoma

      The Old Firm, I knew it was something like that. I have been cooking with it more since finding out how healthy it is.

      Hazelwood, I am O blood type and not supposed to have coconut oil or products.

      Mvaivata and Getwellsoon, thanks for reading.

    • getwellsoon profile image


      6 years ago from US

      I love fried sweet potato fries...Mmm the best!

    • mvaivata profile image


      6 years ago

      Excellent, informative hub! I will be sharing it. :-)

    • hazelwood4 profile image


      6 years ago from Owensboro, Kentucky

      EVOO is the king in my kitchen too. My wife and I use this all of the time to fry and saute our food. The other day we heard about another healthy oil which is coconut oil. It is also great to use in healthy cooking.

    • The Old Firm profile image

      The Old Firm 

      6 years ago from Waikato/Bay Of Plenty, New Zealand

      Virgin Olive oil is from the first pressing, I think there may be something carnal about that.

      More seriously, you can also light fry oven-top or gas ring with just a smear of oil in a pan, or do it on the barbi' the same way. You have to turn the chips - what have you, to brown all sides.

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      6 years ago from Oklahoma

      Thanks, AnnaCia. Not frying foods is a good thing. Oven frying with extra virgin olive oil is a healthy way to fry.

    • AnnaCia profile image


      6 years ago

      I shared this with others.

    • AnnaCia profile image


      6 years ago

      Love it, Love it. Sweet potatoes are my favorite. Yellow plantains are also good. MMM! I do not fry much, but with options like these ones there is hope. Thanks!

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      6 years ago from Oklahoma

      Lord De Cross, I haven't tried okra in omelettes, I'll have to try that it sounds good.

      Lovingleaves, glad you enjoyed my humor.

      Onlooker, I've been using it a lot more in my cooking since I read how healthy it is.

    • profile image


      6 years ago

      I do try and use extra virgin olive oil to our cooking all the time much to my husband's annoyance of course. But he does realize that this is healthy. Good tips on frying the food and I shall be more careful with the sauce. Thank you.

    • profile image


      6 years ago

      haha! Naughty olives on extra curricular it!!

    • Lord De Cross profile image

      Joseph De Cross 

      6 years ago from New York

      Love sweet potatoes to death. Okra is fine, but would use them in my omelettes. Wonderful remarks. Shrimps and tilapia a great source of omega 1-10 ( for writer's block) Lol! Voted up and shared!


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