Salmon is a popular fish thanks to its high protein content, healthy omega-3 fatty acids and high vitamin D content. But, this tasty fish is also easy to cook and goes well in all sorts of recipes, at nearly every time of the day.

There are five main varieties of salmon:

  • Chinook salmon is highest in fat, most expensive and desired for its silken texture
  • Sockeye salmon is lower in fat, but still has enough fat for the salmon flavor to come through
  • Coho salmon has a milder flavor and is often targeted by sport fisherman
  • Humpback salmon is more delicate, pale in color, and not consumed as often
  • Chum salmon is lower in fat and often used in sushi.

Nutritional Benefits

  • Salmon contains small bioactive protein molecules, particularly calcitonin, that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract.
  • It’s very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats—more than the average U.S. adult gets from all food over the course of several days.
    • Benefits of increased omega 3’s in the diet include improved control of the body’s inflammatory processes, better overall cell function, improved transfer of information between the body’s cells, and better brain function.
  • In addition to this high concentration of omega-3 fats is the relatively small amount of omega-6 fats in salmon and its outstanding ratio of omega-3 to omega-6.
    • Four ounces of salmon will typically contain less than 1/2 gram of omega-6 fat, for an omega-3 to omega-6 ratio of approximately 5.5 to 1.
    • In the average U.S. diet, this ratio has repeatedly been shown to be lop-sided in the opposite direction, with at least 4-5 times as much omega-6 fat as omega-3 fat, and in some studies, up to 12-20 times more.
  • Salmon is an excellent source of vitamin B12, vitamin D and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus and vitamin B6. It is also a good source of choline, pantothenic acid, biotin and potassium.

Best Ways to Use

  • Salmon is well-suited to myriad cooking methods, from grilling to curing to poaching, broiling, pan-roasting, and even burger-fying.
  • Salt-cured lox is a easy and tasty alternative to cooking salmon.
  • Salmon is a great addition to a nutrient-dense salad.
  • Want to spice your salmon up? Use herbs, a Greek yogurt sauce, or even a marinade or glaze to add some flavor.