omega-3 fatty acids in salmon

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googler - 27 Jan 2008 17:28 GMT

I started eating salmon as it is an excellent source of omega-3 fatty
acids. I usually bake it in the oven at a temperature of about 425
degrees for about 20 minutes (as suggested on the packet in which it
comes). I am wondering if this is the right thing to do. This is what
I read from a website about the effect of heat on omega-3 fatty acids.

"Polyunsaturated oils, including the omega 3 fats, are extremely
susceptible to damage from heat, light, and oxygen. When exposed to
these elements for too long, the fatty acids in the oil become
oxidized, a scientific term that simply means that the oil becomes
rancid.

Rancidity not only alters the flavor and smell of the oil, but it also
diminishes the nutritional value. More importantly, the oxidation of
fatty acids produces free radicals, which are believed to play a role
in the development of cancer and other degenerative diseases."

So if I prepare salmon in the way I described, will it still retain
its nutritional value? If not, what is an easy way of preparing it
without losing nutritional value? Thanks.

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Kent - 27 Jan 2008 18:52 GMT

>I started eating salmon as it is an excellent source of omega-3 fatty
> acids. I usually bake it in the oven at a temperature of about 425
[quoted text clipped - 16 lines]
> its nutritional value? If not, what is an easy way of preparing it
> without losing nutritional value? Thanks.

I make Gravlax. It should preserve all the polyunsaturated oils. I've never
made it with farm raised salmon. There is, however, probably more flavor in
the cured uncooked salmon than there is after you've cooked it. The farm
raised salmon from Norway is not too bad. Make certain you use fresh dill.

16 ounces center cut salmon fillets (approximately 1 pound each, with skin
left on)
1/3 cup sugar
1/4 cup Kosher salt
7 1/2 coarsely crushed white peppercorns
1/2 bunch dill

Remove any small bones from the fillets with a pair of tweezers or
needle-nosed pliers.
Mix the sugar, salt and pepper in a bowl. Cover the bottom of a baking dish
with 1/3 the dill and rub sugar-salt mixture into the first fillet, on both
sides, and lay it skin side down on top of the dill.
Cover with 1/3 of dill. Prepare the other salmon fillet in the same way, and
cover with the remaining fillet, skin side up, with the remaining dill on
top. Cover in plastic wrap, place a cutting board with some heavy weights on
top and marinate in the refrigerator for 24 hours.
Remove from plastic wrap and discard accumulated juices.
Rewrap and refrigerate another 24- 48 hours. This is optional. 24 hours is
fine. It will last several days.
Scrape off the marinade and slice paper thin.
Cheers,

Kent

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Sqwertz - 27 Jan 2008 19:36 GMT

> If not, what is an easy way of preparing it
> without losing nutritional value? Thanks.

Eat it Smokey The Bear-style.

-sw

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