Best Cooking Method for Salmon: Preserve DHA and EPA Effectively

 

Which Cooking Method Best Preserves Salmon’s DHA and EPA?

Omega-3 fatty acids are well-known for their role in brain, nerve, eye health, and anti-inflammatory benefits. Salmon is one of the richest natural sources of these essential fatty acids, particularly DHA and EPA. But how should salmon be cooked to best preserve these valuable nutrients?

Key Nutrients in Salmon

Salmon provides high-quality protein, along with DHA and EPA. According to the Taiwan Food and Drug Administration’s food composition database, here are the approximate values per 100 grams:

• Protein: Atlantic salmon contains 20.2 g, while salmon belly has 16.4 g.
• Fat and Omega-3: Atlantic salmon contains 14.9 g fat, with 1.27 g DHA and 0.41 g EPA. Salmon belly contains 16.4 g fat, with 1.61 g DHA and 0.77 g EPA.

Pan-Frying May Cause Some Loss

A 2006 study published in Food Chemistry examined the effects of frying salmon with margarine or olive oil at 190°C for 16 minutes. Results showed some loss of DHA and EPA:

• Fried with margarine: DHA retained 69%, EPA retained 61.3%.
• Fried with olive oil: DHA retained 80%, EPA retained 75.3%.

The reasons include juice loss during cooking and the fact that DHA and EPA are heat-sensitive. However, the core temperature of salmon during frying reached only 63.3°C, which is not high enough to completely break them down. Additionally, antioxidants like vitamin E and beta-carotene in salmon help protect these fatty acids.

Boiling, Steaming, or Baking?

A 2022 study compared boiling, steaming, and baking. Results showed that boiled salmon scored higher in appearance, color, texture, aroma, and taste compared to steamed salmon. While steaming may seem healthier, palatability is equally important—if it doesn’t taste good, people are less likely to eat it regularly.

Nutrition vs. Enjoyment

While cooking methods influence nutrient retention, taste and enjoyment play a major role in whether we actually consume these nutrients. Even if frying leads to some loss of omega-3, salmon still provides a significant amount of DHA and EPA, along with high-quality protein. Moreover, omega-3 fatty acids can also be obtained from other foods that are more suitable for boiling or steaming.

Bottom line: Choose the cooking method you enjoy most. Whether boiled, steamed, baked, or pan-fried, salmon remains a valuable source of nutrition. Eating it in a way you like ensures you continue to benefit from its health-promoting properties.