You’ve likely heard that eating fatty fish is a good way to get more beneficial omega-3 fatty acids into your diet. And that’s true!
But if you’re a fan of fish fry, you may not be getting as much omega-3 as you think. In fact, how you prepare your fish can affect the amount of omegas in your meal.
In this article, we’ll look at how frying, baking and canning fish affects its omega-3 content. And for all of you interested in taking your omega-3 levels up a notch, we’ll also address the favorite question: Can you cook with fish oil?
Omega-3 Content in Fried Tuna Versus Cooked Tuna
How does cooking affect the omega-3 content of fish? It’s a pressing question in an age of widespread omega-3 deficiency.
To date, a number of researchers have studied how different cooking methods affect the amount of EPA and DHA omega-3s in fish. For example, one study from India examined the omega-3 content in fried tuna. Researchers found that 70 – 85% of the EPA and DHA content was destroyed due to the high heat in the frying process.
Study investigators also explored several other ways of preparing tuna. The verdict:
Canning destroyed most of the omega-3 content in the tuna.
Cooking the tuna, as opposed to canning, frying and microwaving, preserved the greatest amount of EPA and DHA fatty acids.
EPA and DHA Content in Baked Fish
Another study from Greece compared different ways of preparing fish – this time working with anchovies and sardines.
The researchers found that when they baked sardines rich in EPA and DHA for 20 minutes at 200°C (about 400°F), the fish retained its rich EPA and DHA content. However, when they fried the fish, researchers noted that the fatty acid profile changed completely. It no longer resembled the fatty acid structure of the fish!
The Healthiest Way to Prepare Fish
Studies on cooking fish consistently rank frying as the least healthy option.
This isn’t terribly surprising. When you fry fish in a skillet, you expose the omega-3 fatty acids to high temperatures and oxygen at the same time. As the fatty acids get overheated, they begin to break down, meaning you end up with significantly less omega-3 in your meal.
In both studies cited above, baking or boiling the fish best preserved the omega-3s. Combining the fish oil with other cooking oils—specifically olive oil—also seemed to add extra protection to the omega-3 fats.
These findings match the conclusions found in other studies. One comprehensive review recommended baking and steaming fish as best, followed by boiling, grilling and microwaving.
Following the researchers’ advice, we should ask for baked or steamed fish presentations, rather than deep frying or even pan frying meals. And while one study isn’t enough to raise red flags about all canned fish, it would be appropriate to suggest that canned food may not have the same nutritional value as fresh food.
Omega-3 Implications for Research Studies
For omega-3 researchers, these findings could be crucial to future epidemiological studies. When analyzing how diet impacts health outcomes, researchers typically record the consumption of seafood, but not how that seafood is prepared.
For example, in a large study of omega-3 fatty acids some years ago, the researchers concluded that omega-3s lacked any real health value. But these same researchers included deep fried fish and chips as a source of omega-3s. Study results may have been completely different if the impact of fish preparation had been included in the analyses.
To accurately determine the advantages of consuming omega-3 fatty acids, we need to pay attention to the preparation and quality of the source material used in the studies. As the above findings indicate, not all fish and fish oil provide the same values of omega-3s.
Can You Cook With Fish Oil?
For many people, getting enough omega-3s from eating fish alone isn’t possible or realistic. In these cases, getting a high quality liquid fish oil is a good way to increase your levels.
A fresh liquid fish oil, like Omega Cure®, has little taste and can be enjoyed on its own. Or, you can incorporate it into cold foods, like a homemade salad dressing or smoothies.
Frying or sautéing with fish oil is a bad idea. Fish oil has a very low smoke point, which means it starts to break down at a relatively low temperature and reduces the nutritional value. In these instances, other oils such as olive oil or avocado oil are more suitable.
What About Baking with Fish Oil?
At Omega3 Innovations, we also make a unique supplement called the Omega Cookie®. It’s a chocolate chip meal replacement bar that contains as much omega-3 as a 5 oz fillet of salmon (2000 mg of EPA and DHA).
Oftentimes, we get the question: How do we know we’re not destroying the omega-3 fatty acids in the Omega Cookie when we bake it?
In creating the patented Omega Cookie®, we measured the impact of temperature and time on nutritional value. We conducted several 12-week long trials, where we measured changes in omega-3 index levels to see if the fish oil in the cookie was being effectively absorbed.
Our average participant doubled the amount of EPA and DHA in his or her cell membranes – a clear indication that the fish oil was still present after baking and was being absorbed well.
We have found a way to bake with fish oil without creating any fishy taste, all the while maintaining the nutritional value of fresh fish. Rest assured, you can eat any Omega3 Innovations product with confidence, knowing they deliver the best omega-3 fish oil on the market today.
An Effective Omega-3 Dose, Made Simple
Experience the Omega3 Innovations difference for yourself with the most effective fish oil supplement on the market.
Dr. Martinsen is an omega-3 specialist and co-founder of Omega3 Innovations. He has developed patented medical devices to improve consumer compliance, as well as medical foods that combine high-dose omega-3s with soluble fiber. Prior to founding Omega3 Innovations, Dr. Martinsen practiced medicine in Norway for over 20 years.
Hi there, is slow-cooking/crock pot cooking fish (as well as grass-fed beef) on the low setting low enough a temperature to cook in order to preserve as much healthy fat content and quality, even though it will be cooked longer?
Hi Veronica! Unfortunately, I’m not sure. I haven’t seen a study provide a clear answer on that point. It’s a topic that needs more exploration. However, if I come across more information in the near future, I will let you know.
Thanks for the article.
The link to the omega 3 study from India is broken. When looking for other studies on omega 3 content in canned fish I found this:
Sinclair, Andrew J., et al. “The Omega-3 Fatty Acid Content Of Canned, Smoked And Fresh Fish In Australia.” Australian Journal Of Nutrition & Dietetics 55.3 (1998)
According to this study, canned fish such as sardines contain significant amounts of omega 3.
In terms of Sinclair’s study, it makes sense that some types of canned fish, like sardines, would contain higher amounts of omega-3 fatty acids. In the case of sardines, the fish is preserved more or less intact, whereas with canned tuna, my understanding is that the fish is boiled for hours. At the end of the day, it all comes back to how you handle the food you eat. I am sure there are good canning techniques that would protect the omega-3 fatty acids. But I would imagine most manufacturers aren’t aware of how their handling of the fish impacts the omega-3 content.
Thank you for bringing up the sardines point though! In Norway, we are quite fond of our canned sardines and anchovies.
In my experience boiling for 30 minutes in the microwave is the easiest way to cook a fish. I boiled a salmon and the results were excellent, firm flesh, uniformly cooked. That worked so well I decided to try ultra cheap fresh frozen whole Norwegian mackerel. (on sale $1.29/lb) My time from thaw to boil was not more than three hours. The mackerel was as good as the salmon! It tasted sweet. The flesh was firm. There was no fish odor after I added some vinegar to the thaw and wash water. I would have added lemon juice if it were on hand. A good fresh odorless fish needs no garnish. If you must it is no trouble to remove the bones and garnish the fish for eye appeal.
We haven’t found a study specifically on the omega-3/omega-6 ratio in sardines. But you may be interested in looking at this study done on frying anchovies.
Essentially, when you fry the fish, it will absorb the frying oil. Therefore, if you are frying the fish in vegetable oil, it will increase the omega-6 content.
I wanted to find out if there was a raw product out there that is stable enough not to be destroyed through a baking process for baked goods like cookies.
Hi Jennifer, to clarify, do you mean a raw omega-3 product? We want to make we answer your question well.
We spent five years developing our Omega Cookies and doing research to make sure the omega-3 content was not being destroyed during the baking process. It took a lot of resources, but in the end, we did receive a patent on the baking process that allows us to create the cookies.
This angers me. Because it is disingenuine. Sparing most of the PUFAs in cookies during baking is fine. However, their exposure to air in your roomy packages over weeks or months will eliminate the rest. The consumer will eat the product later with absolutely no benefit. There are many studies which have charted the oxidation process at lower temperatures. The time spans are simply longer than at higher temperatures.
You are right to worry about the effects of oxidation on the PUFAs in any omega-3 product. We are well aware of the studies you mention, and have spent a lot of time thinking about how to protect our Omega Cookies. That is why we use nitrogen in the foils and oxygen-barrier packaging that is specifically designed to protect against oxidation. We also recommend customers store the Omega Cookies in the freezer to further slow the oxidation process. Finally, since we bake in small batches and ship the Omega Cookies directly to the consumer, we also avoid the long shelf life issues that plague most omega-3 supplements sold in stores.
Besides being concerned about the packaging and storage of our Omega Cookies, we have conducted a number of pilot studies showing a clear increase in the omega-3 index of the consumer within a 6 to 12 week period, indicating the PUFAs are indeed being absorbed. As for benefits, our pilot studies have shown improvements in the triglyceride levels of adults and the focus of students.
We are glad you raise the issue, however, since we believe it’s important for more people to question the quality and freshness level of their foods and supplements.
In Peru and South America, there’s a dish called ‘ceviche’, which is raw fish ‘cooked’ in lemon juice (it does seem to cook as it turns white or whiter anyway).
I was wondering about whether ‘cooking’ the fish in lime juice would destroy the omega 3 or lower its content? Or is it just heat that does that?
I haven’t seen any studies that suggest marinating the fish in lime juice would destroy the omega-3 content. In fact, I could imagine that the antioxidants in the citrus juice might protect the omega-3 fatty acids from oxidation, especially if the fish was marinating in open air. In the omega-3 industry, natural citrus flavors are often added to the oil for that very reason. However, it would be hard to know the exact impact of this particular meal preparation technique without studying it.
Hi! Nice information! I want to know if I open a sardines can to make some Frozen treats for my dogs, is there any Omega 3? I don’t know if after open and frozen is there Omega.
Hi Laura. We haven’t seen anything to suggest that freezing would negatively impact omega-3 content, so that should be a safe bet. If anything, freezing should help slow the oxidation process that could erode the EPA/DHA values.
Omega-3 Implications for Research Studies
Omega-3 Implications for Research Studies
Comments (17)
Hi there, is slow-cooking/crock pot cooking fish (as well as grass-fed beef) on the low setting low enough a temperature to cook in order to preserve as much healthy fat content and quality, even though it will be cooked longer?
Hi Veronica! Unfortunately, I’m not sure. I haven’t seen a study provide a clear answer on that point. It’s a topic that needs more exploration. However, if I come across more information in the near future, I will let you know.
Thanks for the article.
The link to the omega 3 study from India is broken. When looking for other studies on omega 3 content in canned fish I found this:
Sinclair, Andrew J., et al. “The Omega-3 Fatty Acid Content Of Canned, Smoked And Fresh Fish In Australia.” Australian Journal Of Nutrition & Dietetics 55.3 (1998)
According to this study, canned fish such as sardines contain significant amounts of omega 3.
Thank you for notifying us about the broken link. We have corrected it now, but you can also find it here:
http://www.ncbi.nlm.nih.gov/pubmed/23572621
In terms of Sinclair’s study, it makes sense that some types of canned fish, like sardines, would contain higher amounts of omega-3 fatty acids. In the case of sardines, the fish is preserved more or less intact, whereas with canned tuna, my understanding is that the fish is boiled for hours. At the end of the day, it all comes back to how you handle the food you eat. I am sure there are good canning techniques that would protect the omega-3 fatty acids. But I would imagine most manufacturers aren’t aware of how their handling of the fish impacts the omega-3 content.
Thank you for bringing up the sardines point though! In Norway, we are quite fond of our canned sardines and anchovies.
In my experience boiling for 30 minutes in the microwave is the easiest way to cook a fish. I boiled a salmon and the results were excellent, firm flesh, uniformly cooked. That worked so well I decided to try ultra cheap fresh frozen whole Norwegian mackerel. (on sale $1.29/lb) My time from thaw to boil was not more than three hours. The mackerel was as good as the salmon! It tasted sweet. The flesh was firm. There was no fish odor after I added some vinegar to the thaw and wash water. I would have added lemon juice if it were on hand. A good fresh odorless fish needs no garnish. If you must it is no trouble to remove the bones and garnish the fish for eye appeal.
Are there any studies about the omega 3/omega 6 ratio of sardines fried in vegetable oil? Its the cheapest thing we can get in India(south India).
We haven’t found a study specifically on the omega-3/omega-6 ratio in sardines. But you may be interested in looking at this study done on frying anchovies.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3982018/
Essentially, when you fry the fish, it will absorb the frying oil. Therefore, if you are frying the fish in vegetable oil, it will increase the omega-6 content.
Could you consider baking the sardines instead?
Hello,
I wanted to find out if there was a raw product out there that is stable enough not to be destroyed through a baking process for baked goods like cookies.
Hi Jennifer, to clarify, do you mean a raw omega-3 product? We want to make we answer your question well.
We spent five years developing our Omega Cookies and doing research to make sure the omega-3 content was not being destroyed during the baking process. It took a lot of resources, but in the end, we did receive a patent on the baking process that allows us to create the cookies.
This angers me. Because it is disingenuine. Sparing most of the PUFAs in cookies during baking is fine. However, their exposure to air in your roomy packages over weeks or months will eliminate the rest. The consumer will eat the product later with absolutely no benefit. There are many studies which have charted the oxidation process at lower temperatures. The time spans are simply longer than at higher temperatures.
You are right to worry about the effects of oxidation on the PUFAs in any omega-3 product. We are well aware of the studies you mention, and have spent a lot of time thinking about how to protect our Omega Cookies. That is why we use nitrogen in the foils and oxygen-barrier packaging that is specifically designed to protect against oxidation. We also recommend customers store the Omega Cookies in the freezer to further slow the oxidation process. Finally, since we bake in small batches and ship the Omega Cookies directly to the consumer, we also avoid the long shelf life issues that plague most omega-3 supplements sold in stores.
Besides being concerned about the packaging and storage of our Omega Cookies, we have conducted a number of pilot studies showing a clear increase in the omega-3 index of the consumer within a 6 to 12 week period, indicating the PUFAs are indeed being absorbed. As for benefits, our pilot studies have shown improvements in the triglyceride levels of adults and the focus of students.
We are glad you raise the issue, however, since we believe it’s important for more people to question the quality and freshness level of their foods and supplements.
In Peru and South America, there’s a dish called ‘ceviche’, which is raw fish ‘cooked’ in lemon juice (it does seem to cook as it turns white or whiter anyway).
I was wondering about whether ‘cooking’ the fish in lime juice would destroy the omega 3 or lower its content? Or is it just heat that does that?
I haven’t seen any studies that suggest marinating the fish in lime juice would destroy the omega-3 content. In fact, I could imagine that the antioxidants in the citrus juice might protect the omega-3 fatty acids from oxidation, especially if the fish was marinating in open air. In the omega-3 industry, natural citrus flavors are often added to the oil for that very reason. However, it would be hard to know the exact impact of this particular meal preparation technique without studying it.
Hi! Nice information! I want to know if I open a sardines can to make some Frozen treats for my dogs, is there any Omega 3? I don’t know if after open and frozen is there Omega.
Thanks!
Hi Laura. We haven’t seen anything to suggest that freezing would negatively impact omega-3 content, so that should be a safe bet. If anything, freezing should help slow the oxidation process that could erode the EPA/DHA values.