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Cooking Fatty Fish & Omega-3s: Do Baking, Broiling, Frying in Different Oils, or Microwaving Affect DHA, EPA & Co?

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The good news is: Frying fish is not as bad as you may have thought it was. The oxylipin content even decreases. I won't tell you something you didn't know already when I quote from the introduction of a recent paper in Food Science and Nutrition  that "[s]tudies show that a decreased risk of cardiovascular disease (CVD) is correlated with a diet high in long-chain (LC) omega-3 (n-3) polyunsaturated fatty acids (PUFA)" (Flaskerud 2017)" and remind you that, outside of supplements, the primary dietary source of LCn-3 PUFA is fatty fish (Mori, 2014). Against that background, it is of paramount (health) importance that you don't damage the precious and oxidative not exactly stable DHA and EPA in your fish during the cooking/frying/baking process. You can learn more about fish & co. at the SuppVersity Fish Oil Makes You Rancid? POPs in Fish Oils are Toxic! All Top-Selling US Fish Oils Rancid Fish Hydrolysate for Fat Loss Steam Fish in ...
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Making the Right Fish Choices: Fatty Acid Contents of 33 Different Fish Species. Plus: What Are the Implications?

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Pollachius virens (Photo: Tino Strauss) is king, when it comes to the n:3/n:6 ratio, but with <1% of fat you will still be hard pressed to get tons of omega-3s from eating pollock... but is more really better, let alone necessary? I have already broached the issue of the differences in the fatty acid composition of fish - even those of the same species - in past articles such as the one(s) on fish as a potential source of mercury in your diet ( read more ). When I saw the recent paper by Claudia Strobel, Gerhard Jahreis and Katrin Kuhnt in Lipids in Health and Disease , I thought that it was about time to supply you with some real data on the actual n:3/n:6 ratio of different fish and its implications for the purported health benefits and anti-obesity effects of regular fish intake. Is there a "super fish" or is it as so often a matter of "mixing and matching" to achieve the right balance? Fish? Of course, I have fish & chips or fish sticks every other...
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