Sesame Oil
Sesame oil is a flavorful cooking oil made from sesame seeds. It is widely used in stir-fries, noodles, rice dishes, marinades, sauces, soups, salad dressings, and dipping sauces. Sesame oil pairs especially well with garlic, rice, and black pepper. Explore easy recipes with sesame oil and discover flavorful ideas for lunch, dinner, noodles, marinades, vegetables, and homemade sauces.
Best Sesame Oil Recipes
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What Is Sesame Oil?
Sesame oil is a plant-based cooking oil</a extracted from sesame seeds. Its color and flavor depend on whether the seeds are raw or toasted and how the oil is processed.
Light sesame oil has a relatively mild flavor and can be used for cooking. Toasted sesame oil is darker and has an intense nutty aroma, so it is usually added in smaller quantities for seasoning and finishing dishes.
Regular vs. Toasted Sesame Oil
The two main types of sesame oil have different culinary uses:
- Regular sesame oil – typically made from raw sesame seeds and has a lighter color and milder flavor.
- Refined sesame oil – has a neutral taste and is generally better suited to higher-temperature cooking.
- Toasted sesame oil – made from toasted sesame seeds and has a dark color with a strong, nutty flavor.
- Cold-pressed sesame oil – mechanically extracted and may retain a more noticeable sesame flavor.
Regular and toasted sesame oil are not always interchangeable because toasted oil has a much stronger flavor.
How to Use Sesame Oil
Regular sesame oil can be used for sautéing vegetables, cooking eggs, preparing stir-fries, or adding moisture to noodles and rice. Check the package to determine whether the particular oil is suitable for the intended cooking temperature.
Toasted sesame oil is commonly added to noodles, fried rice, soups, marinades, dressings, dipping sauces, and cooked vegetables. Add it near the end of cooking to help preserve its aroma and flavor.
How Much Sesame Oil Should You Use?
Toasted sesame oil has a concentrated flavor, so begin with a small amount. A few drops or a small spoonful may be enough for a dressing, marinade, bowl of noodles, or stir-fry.
Taste the dish before adding more. Too much toasted sesame oil can overpower vegetables, meat, rice, noodles, and other seasonings.
Can You Fry With Sesame Oil?
Refined or regular sesame oil may be suitable for sautéing and frying, depending on the manufacturer’s recommendations. Toasted sesame oil is generally used for flavor rather than as the primary frying oil.
For stir-frying, use an appropriate neutral cooking oil and add toasted sesame oil toward the end. Avoid allowing any oil to smoke heavily.
Sesame Oil Substitutes
The best substitute depends on the recipe:
- Use canola or vegetable oil when a neutral cooking oil is needed.
- Use grapeseed oil for sautéing, marinades, and dressings.
- Use avocado oil for sautéing, roasting, and stir-frying.
- Use peanut oil when its flavor is suitable and there are no peanut allergy concerns.
- Use another neutral oil with toasted sesame seeds when a mild sesame flavor is desired.
- Use perilla oil only when its distinctive flavor complements the recipe.
No neutral oil will fully reproduce the strong flavor of toasted sesame oil. Adjust seasonings after making a substitution.
How to Make Sesame Oil Dressing
Combine toasted sesame oil with a neutral oil, rice vinegar or lemon juice, soy sauce, garlic, and a small amount of honey or sugar. Whisk until evenly blended.
Taste the dressing and adjust the acidity, sweetness, saltiness, and sesame flavor. Check the soy sauce label if the dressing must be gluten-free.
How to Store Sesame Oil
Store unopened sesame oil in a cool, dark place away from direct sunlight and heat. Keep the bottle tightly closed to limit exposure to air.
After opening, follow the manufacturer’s storage instructions. Refrigeration can help some sesame oils retain their quality, especially toasted or unrefined varieties. Chilled oil may become cloudy, but this generally clears as it returns to room temperature.
Discard sesame oil if it develops a stale, bitter, paint-like, or otherwise unpleasant odor or flavor.
Frequently Asked Questions
Is sesame oil the same as toasted sesame oil?
No. Regular sesame oil is lighter and milder, while toasted sesame oil is darker and has a strong nutty flavor. They are often used for different cooking purposes.
When should sesame oil be added to a dish?
Regular sesame oil may be added during cooking when appropriate. Toasted sesame oil is usually added near the end of cooking or just before serving to preserve its aroma.
Can sesame oil be used for stir-frying?
Refined or regular sesame oil may be suitable for stir-frying. Toasted sesame oil is generally used in smaller amounts as a finishing ingredient rather than as the main frying oil.
Why does sesame oil taste bitter?
Sesame oil may taste bitter if too much is used, it is overheated, or it has become rancid. Use toasted sesame oil sparingly and store it away from heat, light, and air.
Does sesame oil contain sesame allergens?
Yes. Sesame oil is made from sesame seeds and may cause reactions in people with a sesame allergy. Anyone with a diagnosed allergy should follow medical guidance and carefully review product labels.
Is sesame oil gluten-free?
Pure sesame oil does not naturally contain gluten. Flavored oils, marinades, dressings, and sauces containing sesame oil may include gluten-containing ingredients, so check the package for a certified gluten-free label when necessary.
