Salmon are oily fish native to the North Temperate Zone. They dwell on the rim of the North Pacific, on Northern Asian and North American coasts, and to a far lesser extent on the European and North American coasts of the North Atlantic. An anadromous animal, the Pacific salmon breeds and spends varying portions of its lifetime in fresh water, travels to the ocean to feed until maturity, and then returns to fresh water to repeat the cycle.

Varieties

There are five types of Pacific salmon. Chinook, also called the spring or king salmon, often weighs in at more than 35 pounds (15.75 kg); prized by gourmets, its firm flesh can range from ivory white to deep red. Chum salmon (also known as dog salmon) are known as keta when canned; the flesh ranges from pale to medium red. Coho, or silver salmon, is known for its red color and its versatility. Sockeye is the mainstay of the commercial fish industry; it has a deep red-orange, firm flesh, and is called “red salmon” when canned. Lastly, Pink salmon (also known as humpback or humpie) are the smallest and most abundant of the Pacific species; the flesh is light in color and delicately flavored.

Atlantic salmon, native to Nova Scotia and Norway, is usually farm-raised in the United States.

Buying and storing tips

Quality salmon is easy to recognize. Fresh salmon never smells fishy, it smells fresh. The eyes should appear bright and clear, almost alive. The gills should be reddish, and the skin moist and with tightly adhering, shiny scales. Fresh salmon flesh will give slightly when you press it with a finger, then spring back into shape. When choosing salmon steaks or fillets, whether they’re fresh or previously frozen, look for moist, translucent (never dried out) flesh.

Keep salmon cool on the trip from the market to your house. Never let it stay unrefrigerated for long.

To store salmon, remove packaging, rinse fish under cold water, and pat dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part of the refrigerator. Salmon will store well this way for up to two days.

When well-wrapped, salmon can be frozen for up to two months in a refrigerator and three to four months in a deep-freeze. Use lined freezer paper and wrap the fish tightly from head to tail with at least two layers of paper. To thaw slowly, unwrap, place fish in pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the whole fish in a sink (in a waterproof plastic bag) with cool running water, allowing about 1/2 hour per pound (about 450g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound (about 450g), with equal standing time in between zaps.

Availability

Fresh Pacific salmon are available from May through October; farm raised, smoked, or canned salmon can be purchased year-round.

Preparation, uses, and tips

For all conventional cooking methods, first measure the salmon at its thickest point, including stuffing if used. For each inch (about 2.5cm) thickness, cook at high heat 10 minutes if fresh or fully thawed; 12 to 15 minutes if partially thawed; 20 minutes if solidly frozen. Add 5 minutes to total cooking time if the salmon is foil-wrapped or heavily sauced. The secret to successful salmon cookery is to not overcook it. Whichever of the following cooking methods you choose, your salmon will be cooked when its flesh becomes opaque, yet is still moist on the inside.

Baking

Place salmon in a greased baking dish (or wrap in oiled foil and place on a baking sheet). Brush with melted butter or oil and season with salt and pepper. Bake in a preheated 450°F (230°C) oven.

Barbecuing

Place marinated salmon over hot coals on a well-oiled grill. Baste frequently and turn once halfway through cooking period. Because salmon is lean compared to other protein foods, it does not exude a lot of self-basting fat. Be sure all grills, baskets, racks, foil, and other utensils are well-oiled to ensure easy handling of salmon while barbecuing. Marinating and frequent basting will keep salmon moist and flavorful.

Broiling

Place seasoned and/or marinated salmon on a well-greased broiler pan. If using fillets, fold thin ends under to ensure even cooking. Broil under a preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat.

Pan frying

Coat salmon with seasoned flour or crumbs and fry in a small amount of hot butter or oil, turning once halfway through cooking time.

Poaching

Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in salmon, then cover pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness of the fish.

Steaming

Place salmon on a greased perforated rack over 1 to 2 inches (2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep the water at a constant boil through cooking time.

Stir-frying

Cut salmon steaks or fillets into bite-sized pieces. Coat with cornstarch and stir-fry gently and briefly in hot oil before adding to your favorite stir-fried vegetables.

Nutritional Highlights

Salmon, 1/2 fillet (5.4 oz.) (153g) (cooked, dry heat)
Calories: 280
Protein: 39g
Carbohydrate: 0.0g
Total Fat: 12.5g
Fiber: 0.0g
*Excellent source of: Potassium (967mg), Selenium (72mcg), and Niacin (15.5mg)
*Good source of: Magnesium (57mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

When cooked (dry heat), salmon (Atlantic, wild) provides 2.218 grams of omega-3 fatty acids, derived from EPA (0.411g), DHA (1.429g), and ALA (0.378g), per 100 grams of salmon (Atlantic, wild). When cooked (dry heat), salmon (Atlantic, farmed) provides 2.26 grams of omega-3 fatty acids, derived from EPA (0.69g), DHA (1.457g), and ALA (0.113 grams), per 100 grams of salmon (Atlantic, farmed). When cooked (dry heat), salmon (Chinook) provides 1.847 grams of omega-3 fatty acids, derived from EPA (1.01g), DHA (0.727g), and ALA (0.11g), per 100 grams of salmon (Chinook). When cooked (dry heat), salmon (chum) provides 0.848 grams of omega-3 fatty acids from EPA (0.299g), DHA (0.505), and ALA (0.044g), per 100 grams of salmon (chum). When cooked (dry heat), salmon (coho, wild) provides 1.114 grams of omega-3 fatty acids, derived from EPA (0.401g), DHA (0.658g), and ALA (0.055g), per 100 grams of salmon (coho, wild). When cooked (dry heat), salmon (Pink) provides 1.332 grams of omega-3 fatty acids, derived from EPA (0.537 grams), DHA (0.751g), and ALA (0.044g), per 100 grams of salmon (pink). When cooked (dry heat), salmon (sockeye) provides 1.292 grams of omega-3 fatty acids, derived from EPA (0.53g), DHA (0.7g), and ALA (0.062g), per 100 grams of salmon (sockeye).

Health benefits and concerns

Pregnancy and Postpartum Support

Pregnant women should consume 1,500mg of calcium per day. Food sources of calcium include sardines (canned with edible bones) and salmon (canned with edible bones).

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.

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