Salmon has become the fish of choice for many looking to boost health. It is ripe with flavor and plump with healthy fats.
The healthy fats (omega-3, -6, and -9) in fish oil may help support weight loss, mental well-being, and heart and brain health. Protein from fish may also help reduce inflammation, cut belly fat, and aid insulin sensitivity.
Question is, are all types of this “king of fish” the same?
The 6 species of salmon from North America differ in price, color, and taste. The larger species of wild salmon tend to have more omega-3s than smaller ones.
King, or Chinook, salmon is the largest of the Pacific species. It is rich in omega-3s and prized for its high fat content and buttery texture.
Sockeye has a stronger flavor and stands up well to grilling. Coho is milder and lighter in color.
Pink and chum are smaller and often canned or smoked. They also cost less due to their ample supply. White salmon has about the same nutrition as pink, but it has a milder flavor.
Farmed salmon can also be high in omega-3s. But it tends to have more unhealthy fat and calories than wild salmon. On the plus side, the higher fat content of farmed salmon helps it stay moist when cooked.
Current studies have yet to back up reports that found higher levels of polychlorinated biphenyls (PCBs)—a type of pollutant known to pose health risks—and other contaminants in farmed salmon. Strict rules have been put in place to lower the risk of pollutants, like pesticide.
Here are a few tips to help you choose and prepare healthy and eco-friendly salmon:
- Steer clear of salmon that smells foul or sharp or shows signs of browning or bruising.
- Check for clear eyes and firm flesh that springs back when touched lightly.
- Frozen salmon is good for up to 4 months. Defrost frozen salmon safely in the fridge.
- Look for salmon in pouches or cans that are free of BPA.
Also, choose salmon from sustainable fisheries. Buy fish from sources certified by the Marine Stewardship Council. Or get it from fisheries rated green or yellow by the Blue Ocean Institute/Monterey Bay Aquarium’s Seafood Watch program.
And if you have concerns about the level of PCBs and other dioxins and contaminants, be sure to talk with your healthcare provider or registered dietitian nutritionist. Together, you can determine how eating certain types of fish and seafood in general can bolster or harm your health.
Whether it’s fresh, frozen, packaged, or canned, wild and farmed salmon nourish our bodies and support good health.
References
Ho, Q. T., et al. (2021). Co-occurrence of contaminants in marine fish from the North East Atlantic Ocean: Implications for human risk assessment. Environ Int.
Harvard Health Publishing. (2019). The truth about fats: The good, the bad, and the in-between.
Marine Stewardship Council. (n.d.). Track a fishery.
Monterey Bay Aquarium Seafood Watch. (n.d.) Consumer guides.
Nøstbakken, O. J., et al. (2021). Levels of omega 3 fatty acids, vitamin D, dioxins and dioxin-like PCBs in oily fish; A new perspective on the reporting of nutrient and contaminant data for risk-benefit assessments of oily seafood. Environ Int.
United States Department of Agriculture. (n.d.). FoodData Central.
Washington State Department of Health. (n.d.). Farmed vs. wild salmon.
