A dietitian clarifies that frying paneer does not destroy its protein content, noting that proteins are generally heat-stable. However, the expert emphasizes that the "bigger" concern when cooking this protein-rich food is the addition of unhealthy fats and calories from cooking oils, which can be detrimental for individuals managing weight, cholesterol, or heart health.
The article details several healthier methods for preparing paneer, including grilling, shallow sautéing with minimal oil, steaming, or consuming it fresh. Grilling and pan-roasting are highlighted for enhancing flavor and texture with minimal fat. Steaming is recommended for improved digestibility, especially beneficial for those with sensitive digestive systems. Eating fresh paneer in salads or wraps is presented as the least processed option, retaining maximum nutrients. Additionally, marination is noted for its ability to soften paneer, facilitating faster cooking at lower temperatures.
Source: https://indianexpress.com/article/lifestyle/food-wine/does-frying-paneer-kill-its-protein-10432948/