Cooking salmon can affect the potency of the omega-3 fatty acids it contains, but the extent to which it does so can vary depending on the cooking method.
In general, omega-3 fatty acids are sensitive to heat and can be damaged by high temperatures, so it’s important to use cooking methods that are gentle and avoid prolonged exposure to high heat.
Use moist cooking methods: Baking, poaching, or steaming salmon can help to preserve the omega-3s by minimizing the exposure to heat and helping to retain moisture.
These methods involve cooking the salmon in a liquid or covered in foil, which helps to retain moisture and reduce the amount of heat exposure.
Poaching is a cooking method that involves gently cooking food in a liquid, such as water, broth, or a seasoned liquid.
The liquid is heated to just below the boiling point, and the food is placed in the liquid and cooked until it is done.
Poaching is a gentle method of cooking that helps to preserve the flavor and moisture of the food and can be used for a variety of ingredients, including eggs, chicken, fish, and fruit.
Cook the salmon in foil or a covered dish: Wrapping the salmon in foil or cooking it in a covered dish can help to reduce the exposure to heat and preserve the omega-3s.
Avoid overcooking: Overcooking salmon can cause the omega-3s to break down and become less potent. Aim for a tender, moist salmon that is cooked to an internal temperature of 62°C.
Use low to moderate heat: High heat can cause the omega-3s to break down, so try to use a lower to moderate heat when cooking salmon. This is especially important when grilling or pan-frying.
If you do choose to grill or pan-fry your salmon, be sure to use a moderate heat and avoid overcooking it.
Avoid adding fat: Omega-3s are sensitive to heat and can be damaged by high temperatures. Adding fat, such as oil or butter, to the cooking process can increase the heat exposure and potentially cause the omega-3s to break down.