Everyone agrees it's a bad idea to cook with omega-3 oils due to the rapid oxidation this causes, but is it fine to consume cooked omega-3 fats in salmon (let's say baked in the oven at 350 degrees for 15 minutes) frequently? Salmon, of course, has quite a lot of omega-3s. Do its omega-3s oxidize just like omega-3 oils, or can they actually withstand oxidation when cooked?
Another solution not mentioned here is to marinate fish in an antioxidant, such as orange or lemon juice, ginger, garlic, etc.
I like to steam fish myself. But a good seared fish is much tastier :)
My rule of thumb: don't allow any fats to reach their smoke point. If they don't smoke, they're okay to consume. (Not necessarily 'great', but 'okay')
I lightly grill salmon if I am to cook it. Poaching is also an option. However, I ADORE salmon sashimi and will eat a fillet raw rather than change its flavour through cooking!
As far as omega 3, the less you cook it the better. I'm one of those who can't stomach raw fish, unfortunately, so I cook mine slightly.
From what I've come to understand lower temp cooking is better all around. I cook bacon in the oven at 250 for 2 hours, whole chicken in the crockpot on low for 8 hours, etc.
This just opens a whole can of worms. Because that would mean that we could never cook any unsaturated fat. And there are all these people cooking with olive oil because they know it's healthy.
Wouldn't the fact that it's a whole food and not a processed oil mean it is less likely to be oxidized. Just a guess. I really don't know.
In short, yes, the Omega 3's in salmon will oxidise as well. They aren't exposed to the same level of heat as a cooking oil would be, so it will be to a lesser degree though.
This IS a good reason to eat sushi though, less oxidised omega 3's.
One benefit of cooking fish thoroughly is you don't have to worry about catching a nasty parasite.
Although the raw fish could be safe if it were frozen to temps low enough to kill any worms or larvae hiding in there. I don't know if a conventional freezer in a fridge is cold enough though.
The structure of Omega 3 is very sensitive to temperature. No matter what method, the temperature will destroy them easily. You're better off eating fish raw.
Let me say this, the reason Omega 3's are such a big deal is because it has so many health benefits. But wait....isn't there some perfect ratio 1:6, 1:4, 1:2. Well the scientific community says that a 1:1 ratio is the best.
Guess what, for a 1:1 ratio, you can only have 2 tbsp peanut butter, 2 tbpsp olive oil with a salmon steak. HmMMM maybe everybody needs to stop eating all that tasty junk like chicken, beef, bacon, sausage, cheese, ham, french fries. "eat in moderation" you tell me? No, once you eat one of these crappy meals, your omega 3 - 6 ratio is thrown off for days.
Basically, people keep saying you need to get more omega 3's to balance out the 6s. But it doesn't work that way. You need to almost completely change your current diet to get rid of all those omega6s.
I'm not giving up bbq cedar plank soaked in water salmon. It tastes too good. And it smokes it at a higher temperature than 300*F. Mouth waters.....
Also the omega ration is 1:4 in O6's favor. People seem to forget that. Although it seems like both O3 and O6 should be limited overall.