Marine fish are high in essential omega‐3 fatty acids, which are important for human health. This study evaluated the effects of four extraction methods (soxhlet extraction, SE; wet rendering, WR; acid silage, AS; microwave‐assisted extraction, MAE) on the oil yield, physicochemical properties, fatty acid profile, and nutritional quality index (NQI) of pangus fish oil. The oil yield ranged from 13.50% to 21.80%, with MAE having the highest yield. Furthermore, MAE oil has the lowest free fatty acid (0.70%), peroxides (2.08 Meq/kg), and saponification (287.27 mg/g KOH) value. There were no significant differences (p > .05) in the refractive index and melting point of oils among extraction techniques. A total of 25 fatty acids were identified. However, the maximum PUFA, MUFA, and SFA recovery was observed in the SE (19.15 mg/100 g), MAE (7.99 mg/100 g), and AS (17.33 mg/100 g), respectively. In terms of NQI, SE had higher PUFA/SFA, HH, and LA/ALA ratios, while AS had higher EPA + DHA, n‐3/n‐6, AI, TI, and FLQ indices. Furthermore, the MAE approach yielded better ratios of n‐3/n‐6 and HPI index, whereas the WR method yielded a higher AI index. Therefore, MAE would be the most efficient method for extracting pangus fish oil by considering both technical feasibility and quality indices including extraction yield, best physical properties, oxidative stability, and fatty acid contents.