In the Netflix documentary Salt Fat Acid Heat, Samin Nosrat says this when she is making sofrito and she is about to put olive oil into the pan:
This is one of those important things that I think home cooks always
forget, is how important it is to pre-heat the pan. You have to heat
the pan before you heat the oil.
Why do you need to heat the pan before putting the oil in?
Best Answer
TL;DR: heating the pan before the oil has no useful effects in most cases.
While this is a duplicate of another question, I'm going to answer it again because that question's accepted answer provides zero evidence or citations to back itself up. Which is important, because the accepted answer is wrong.
The popular myth is "Cold oil in hot pan and food won't stick". Like most such cooking myths, this one is nonsense; as Kitchen Myths points out:
Serious Eats says the same thing:
So, you want a hot pan with hot oil. Most of the time, this means that you want to preheat the oil with the pan, not add oil to a preheated pan, although the latter doesn't do any harm. It just doesn't provide any benefit.
You'll notice I said most of the time, though. There are times when you do want to preheat the cooking vessel before adding fat, and both of those times have to do with needing to heat the metal hotter than the smoke point of the oil you are using.
Neither of these cases has anything to do with preventing sticking, though. They are both about not burning the cooking fat. And the first technique only makes sense if you are using cast iron or carbon steel; it can damage other types of cookware.
You might ask: doesn't this apply to cooking sofrito, though? And the answer is no. Filtered olive oil has a smoke point of 210 °C, which is plenty hot enough for the very wet ingredients in a sofrito, which will drag the real pan temperature down to 105 °C or so in a few seconds anyway. Further, a sofrito is made up entirely of non-starchy vegetables and aromatics, which means that sticking isn't a serious concern.
So, myth busted!