Which Fats to Opt for When Preparing Holiday Meals, Cakes, and Salads
Mateusz Pawlak
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Diets Premium Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Mateusz Pawlak | min read 6 min | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
The preparation of holiday meals is not limited to the traditional aspect, but also provides a unique chance to ensure the quality of ingredients that influence the taste and nutritional value of the dishes. The selection of fats that are a key component in most holiday treats - from fried fish to baking and salad - is of paramount importance here. Carefully chosen fats not only enhance the flavor of the dishes, but can also offer health benefits, provided they are of high quality. It is important to pay attention to the type of fats, their use, and select those that best suit the character of holiday meals.
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Types of fats and their impact on health
Fats of plant origin, particularly those rich in monounsaturated fatty acids, support heart and brain function. Extra virgin olive oil and rapeseed oil are excellent sources of healthy fats that are antioxidant and have beneficial effects on the body (S. Kazaz et al. 2021). Polyunsaturated fats, found in flaxseed or sunflower oil, provide valuable omega-3 and omega-6 acids that are crucial for the proper functioning of the circulatory system and brain health. Due to their sensitivity to high temperatures, they are best used cold. Animal fats are characterized by a high content of saturated fatty acids, whose excessive consumption is associated with an increased risk of cardiovascular diseases and lipid disorders, including elevated LDL cholesterol levels („bad” cholesterol). According to the dietary recommendations for the Polish population, the consumption of saturated fatty acids should be limited to a minimum to reduce health risks (M. Jarosz et al. 2020). Therefore, the selection of the right fats has a significant impact on our health. By making a wise choice of vegetable oils and animal fats, we can take advantage of health benefits and at the same time minimize the risk associated with their excess.
What fat should be chosen for frying fish?
Fish is indisputably one of the most characteristic Christmas dishes, consumed in various forms, but the most popular is the fried version. The perfect fat for frying fish should be distinguished by a high smoke temperature to prevent burning and the formation of harmful substances. Furthermore, it should not contain a high quantity of polyunsaturated fatty acids, which are prone to oxidation and degradation at high temperatures. Polyunsaturated fats such as sunflower or grape seed oil easily decompose, which can lead to the formation of unhealthy fat compounds and polyoxidized oils.
Extra virgin olive oil
Extra virgin olive oil, in particular, is widely considered one of the healthiest plant-based fats. It is characterized by its exceptional resistance to oxidation, making it suitable for both quick and moderately long frying. While its smoke point is 190–210°C, it is important to note that the smoke point is not the only criterion for assessing the heat resistance of fat. The chemical stability of the oil, which protects against the formation of harmful compounds during cooking, is of critical importance (K. Nyam, K. Ken 2014).
Avocado oil
Avocado oil is set apart by one of the highest smoke temperatures, approximately 270°C, making it an ideal choice for preparing dishes at high temperatures. It is rich in monounsaturated fatty acids, maintains stability even during intense heat treatment, and does not lose its nutritional value. Additionally, its mild, slightly nutty flavor enhances the aroma of fish particularly well (I. Berasategi et al., 2012).
Refined butter
Refined butter is a commonly used product, primarily for frying due to its high smoke point (about 250°C), which ensures stability during heat treatment. However, we should bear in mind that it is not an optimal choice due to its cholesterol content and overall fatty acid profile. If we do not use it daily and do not suffer from heart-circulatory or lipid disorders, we can exceptionally use it in the preparation of some festive dishes (H. Mojska 2019).
The optimal fat variety for confectionery items
The optimal fat variety for confectionery items depends on the type of cake and the desired effect, but a few kinds will excel in the majority of confectionery items.
Oil obtained from rapeseeds
Vegetable oils, especially those derived from rapeseeds, are an excellent alternative for baked goods, primarily if we aim for a neutral taste and ensure health care. They are characterized by a high content of monounsaturated fatty acids, which have a positive impact on heart health, and baked goods prepared with them are soft and moist. Oil obtained from rapeseeds is thus a good substitute for traditional fats used for baking, such as butter, which contains a lot of saturated fatty acids (J. Krzymański, 2009).
Butter is the traditional option
Butter is considered a classic choice in the situation of bakery products, particularly in the case of baking cakes, cookies, or cookies. It contributes to the imparting of baked goods with a unique flavor and a delicate, soft, and fragile consistency. The presence of an abundance of saturated fatty acids ensures a proper structure, especially in relation to butter and fragile cookies. Nevertheless, attention should be paid to the low smoke temperature of butter, hence in the case of baking at high temperatures, it is advisable to apply clarified butter (S. Pancharoen, B. Leelawat, S. Vattanakul 2019).
Elucidated butter, also known as clarified butter or melted butter, is a highly heat-resistant dairy product.
Elucidated butter is an excellent choice if we aim for stability at high temperatures. It features a high smoke point, making it more resistant to oxidation during baking (H. Mojska 2019).
Oil obtained from coconuts
Oil obtained from coconuts is a superb supplement for gluten-free cakes and those where we aspire to achieve a pronounced coconut flavor. Its high level of saturated fatty acids makes it resistant to high temperatures, rendering it suitable for baking. It is, however, crucial to note that its characteristic aroma can be distinctly detectable in baked goods and thus dominate other flavors in the cake (C. Guillaume, F. De Alzaa, L. Ravetti 2018).
The most suitable fat for salads and cold dishes is one that is rich in monounsaturated or polyunsaturated fatty acids.
The types of fats that are particularly beneficial when it comes to salads and cold dishes are those that have a high content of monounsaturated or polyunsaturated fatty acids, as they are extremely beneficial for health.
Olive oil
Olive oil, particularly in its extra-virgin form, is one of the top choices for salads. It is rich in monounsaturated fatty acids and antioxidants that support the body in defending against oxidative stress. This oil imparts a subtle flavor to dishes that pairs excellently with vegetables and herbs. Moreover, olive oil exhibits stability at room temperature, making it an ideal ingredient for salads and dressings.
Flaxseed oil
This is an excellent choice, especially if we appreciate the high content of omega-3 fatty acids, which positively impact the nervous and circulatory systems. However, it is important to note that flaxseed oil is sensitive to heat and susceptible to oxidation, hence it is recommended to consume it cold. It should be stored in the refrigerator and added to dishes at the last minute to maintain its nutritional value (S. Al-Madhagy et al., 2023).
Mayonnaise composed of plant-based ingredients
Mayonnaise is a widely favored addition to holiday salads, however, the classic version based on eggs and vegetable oil can contain a substantial number of calories and high levels of saturated fats. For those seeking a healthier alternative, mayonnaise composed entirely of plant-based ingredients is an excellent choice. Prepared without eggs and based on plant oils (such as rapeseed or sunflower), it contains a lower amount of saturated fats while maintaining the consistency and flavor of traditional mayonnaise.
Summary
During the preparation of holiday meals, the correct choice of fats for the respective dishes not only optimizes the taste but also the nutritional value. It also reduces potential health hazards resulting from excessive consumption of unfavorable fats. Plant fats, rich in unsaturated fatty acids, perfectly complement cold dishes, while those characterized by high smoke points and oxidation resistance, such as olive or avocado oil, are very useful during heat treatment. Thanks to the proper selection of the type of fat in appropriate quantities, traditional holiday dishes can be not only delicious but also more nutritious.
mgr Mateusz Pawlak
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