Is farm raised or wild caught salmon better for you?

Is wild or farm-raised salmon better for you? Well, that depends. Although farmed Atlantic salmon can provide more omega-3s than wild-caught, some studies have shown that factory-raised salmon contains more carcinogenic chemicals called PCBs. In some farms, the chemicals found have measured up to ten times higher than that of wild salmon. Then again, other studies have shown that levels of PCBs in farm-raised salmon are comparable to those found in wild-caught. Another factor to take into consideration is mercury levels found in fish. When it comes to salmon, though, you don’t have to worry. Most farm-raised fish contains very little mercury and fish with the highest mercury levels include bigger, wild-caught fish like tuna, shark, king mackerel, and swordfish. As far as the use of antibiotics or hormones to grow fish in farms, you don’t have to worry about that, either. United States regulatory groups prohibit their use. (This is not always the case in other countries, so be sure to check the label first before you purchase.) All that said, the best course of action is to do a little research into where your salmon comes from. Some grocery chains, such as Whole Foods, have stricter guidelines for the factory-raised fish they buy and sell in their stores. Look for salmon (and other fish) sources that practice sustainable and responsible farming practices.

How to choose salmon?

If you’re buying fresh salmon, make sure it doesn’t smell fishy. Fresh salmon shouldn’t really have any smell at all. And, unless you’re at the store looking for smoked salmon specifically, you’ll want to steer clear of any salmon that appears dried out. You’ll also want to skip any fish with brown spots or bruising or that has skin that appears brown or is starting to dry up and curl. Salmon flesh comes in a variety of red to pink shades. Regardless of which shade you find, make sure it’s vibrantly colored and skip any fish that looks pale. When purchasing frozen or packaged salmon, keep in mind it’s often chilled right there on the boat, soon after being caught. Typically, it’s then vacuum-sealed right after being filleted, furthering its freshness. Stay away from any packaging that appears to have broken seals or air inside. When in doubt, read the label (where you might discover details such as “color-added” that will cue you to stay away), or ask your fishmonger for advice.

What's the best way to store salmon?

If you’ve purchased fresh salmon, it’s best to cook and eat it within three to four days. You can always freeze fresh portions as well for up to two months. If you’ve thawed frozen salmon in the refrigerator, you should eat it within one to two days. If you’ve thawed frozen salmon in the microwave or under cold water, you should be prepared to eat it right away. As far as salmon leftovers are concerned, they can keep up to three days in the fridge. When in doubt, throw it out. It’s better to start over than to risk food poisoning.

How do you know when salmon is done?

Although cooking methods vary, one rule of thumb is to cook them for four to six minutes per inch of thickness, or three to four minutes per side. If you’re not sure, you can gently check the center with a knife. If it’s still slightly translucent in the center, it’s probably done. You can also take its temperature. A range of 125 to 140 degrees is considered the sweet spot. You can cook the fish anywhere from medium-rare to medium well-done within that temperature range.

Is salmon good for you?

Salmon is touted as one of the richest food sources of omega-3 fatty acids, it’s also a great source of protein, B vitamins, potassium, calcium, and antioxidants. They are high in omega-3s. Salmon is one of the best sources for omega-3s you can find, in fact. Omega-3s are great for your body and mind. They can help lower your risk of heart disease, depression, and arthritis. It can also help to quell inflammation in your body and can slow down the buildup of plaque inside your arteries and veins by lowering your triglyceride levels and it can even lower your blood pressure.Omega-3 fatty acids EPA and DHA are important elements that your brain needs to function throughout all stages of your life, from birth to old age. Pregnant women who take fish oil or up their fish intake have had children who score higher on intelligence tests. And when you grow older, ensuring adequate intake of omega-3s can help to delay the beginnings of dementia and Alzheimer's. They are low-carb. There’s a good reason salmon makes a frequent appearance on many low-carb diets such as Paleo and Keto as it contains zero carbs. That’s right, none. If you are following a low-carb diet or watching your weight, then salmon is a great protein addition to any breakfast, lunch, or dinner. They are low-calorie. You already know salmon packs a heart-healthy punch, but isn’t it great to also learn that salmon is low-calorie? Now you can fill up on this lean protein knowing you’re staying within your calorie limits as well. They are high in protein. Fish and seafood, in general, are great options when you’re looking for foods that are high in protein and low in fat. The USDA recommendation for protein intake is based on body weight but roughly equates to 54 grams a day for a 150-pound female or 71 grams a day for a 195-pound man. With 17 grams of protein per serving, you can achieve your desired protein intake easily, plus benefit from all the other goodness salmon brings. Salmon is a good source of essential B vitamins. From B1 to B12 and nearly everything in between, if you’re looking to stock up on B, you should be eating salmon. B vitamins play a key role in making sure your metabolism runs smoothly. They also are involved in DNA creation and repair, help reduce inflammation, and work to maintain brain and nervous system functions. They are good for your bones. The calcium found in salmon can help keep your bones strong and aid in the prevention of osteoporosis. Calcium is an important mineral that your bones cannot do without. It is also responsible for contracting your muscles, making new bone tissue, and helping your blood to clot.

Quick and Easy Salmon Recipes

By Kristen McCaffrey Updated on Apr 7, 2023

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