Salmon – Nutritional Value, Health Benefits, Recipes

Salmon is the common name for several species of ray-finned fish in the family Salmonidae. Other fish in the same family include trout, char, grayling, and whitefish. Salmon are native to tributaries of the North Atlantic (genus Salmo) and Pacific Ocean (genus Oncorhynchus). Many species of salmon have been introduced into non-native environments such as the Great Lakes of North America and Patagonia in South America. Salmon are intensively farmed in many parts of the world.[rx]

Typically, salmon are anadromous  they hatch in freshwater, migrate to the ocean, then return to freshwater to reproduce. However, populations of several species are restricted to freshwater throughout their lives. Folklore has it that the fish return to the exact spot where they hatched to spawn. Tracking studies have shown this to be mostly true. A portion of a returning salmon run may stray and spawn in different freshwater systems; the percent of straying depends on the species of salmon.[rx] Homing behavior has been shown to depend on olfactory memory.rx][rx]

 

Salmon Quick Facts
Name: Salmon
Origin Native to North Atlantic and Pacific Ocean
Colors White to black (Skin)
Shapes Length: 20 inches to 5 feet
Flesh colors Orange to red
Calories 356 Kcal./cup
Major nutrients Vitamin B-12 (184.17%)
Selenium (131.09%)
Isoleucine (109.15%)
Lysine (108.76%)
Tryptophan (100.91%)
Health benefits Insulin level, Cardiovascular ailments, Nerve and brain, Eye health, Heart health

Facts of Salmon

Name Salmon
Scientific Name Salmo salar
Native Native to North Atlantic and Pacific Ocean. The word salmon was derived from the Latin word salmo that means to leap.
Common/English Name Atlantic salmon, Bay salmon, Black salmon, Breeder, Caplin-scull salmon, Common Atlantic salmon, Fiddler, Grayling, Grilse, Grilt, Kelt, Kippered salmon, Landlocked salmon, N. Atlantic salmon, Ouananiche, Ouinanish, Outside salmon, Parr, Salmon, Salmon peel, Sea salmon, Sebago salmon, Silver salmon, Slink, Smolt, Spring fish, Spring salmon, Winnish
Name in Other Languages Breton: Bradan, gwennig;
Catalan: Salmó;
Czech: Losos atlantsky, Losos obecná, Losos obecný;
Danish: Atlanterhavslaks, Atlantisk laks, Gravlaks, Laks, Nedfaldslaks, Skællaks;
Dutch: Atlantische zalm, Drooggezouten gekruide zalm, Hengst, Ijle zalm, Jacobzalm, Zalm;
Estonian: lõhi;
Faroese: Laksur, Smolt;
Finnish: Graavisuolattu lohi, Kutenut lohi, Lohi;
French: Saumon, saumon atlantique, Saumon commun, Saumon d’eau douce, Saumon d’eau douce, Saumon de l’Atlantique, Tacon Atlantique;
German: Atlantischer Lachs, Atlantischer salmon, Atlantischer salmon, Blaulaß, Echter Lachs, Elblachs, Grilse, Hakenlachs, Lachs, Laichlachs, Las, Laß, Mailachs, Parr, Randel, Rheinlachs, Rheinsalm, Salm, Salmen, Salmling, Schwarzlachs, Sommersalm, Speitzken, St. Bartholomäuslachs, St. Jakobssalm, Struvitzen, Weserlachs, Wildlachs, Wintersalm, Solomos, Solomós (Σολομός);
Icelandic: Graflax, Hoplax, Lax;
Inuktitut: Kapisalirksoak, Kapisilik, Kavisilik, Kebleriksorsoak, Kumaliq, Saama, Saamakutaak, Saamarug, Saâma, Sâma;
Irish: An bradán, Bradan;
Italian: Filetti di salmone svedesi, Salmo, Salmone, Salmone atlantico, Salmone del reno, Salmone kipper;
Japanese: Sake masu-rui, Latvian, Lasis;
Lithuanian: lašiša;
Manx: Braddan;
Norwegian: Laks, Laks atlantisk, Lax;
Polish: Losos, Losos atlantycki, Losos szlachetny, Losos szlachetny a. atlantycki, losós;
Portuguese: Filetes de salmão àsueca, Salmao, salmâo-do-atlântico, Salmão, Salmão do Atlântico, Salmão-do-Atlântico, Sãlmao-do-Atlântico;
Romanian: Somon de Atlantic;
Russian: Losos’ atlanticheskiy (Лосось атлантический), atlanticheskiy losos’ (атлантический лосось), семга, Amerikanskiy atlanticheskiy losos’, Losos, Losos’, Semga, Sjomga, sëmga, Losos’ at (Лосось ат), atlantich (атлантич), atlanticheskiy losos’ (атлантический лосось), семга;
Serbian: Losos, Salmon;
Slovak: Losos obycajný;
Spanish: Landloked salmon, Salmó, salmon, salmón de lago, Salmón del Atlántico, salmón del Traful, salmón encerrado, Salmón plateado, Sâma;
Swedish: Gravlax, Gullspångslax, Lax, Vraklax;
Turkish: Alabalik atlantik;
Welsh: Eog
Habit Anadromous, carnivorous, found in fresh water
Incubation rates 60 to 200 days
Size Length: 20 inches to 5 feet
Lifespan King salmon: 4-6 years
Sockeye: 4-6 years
Silver: 3-4 years
Color Blue, silver or red
Flesh color Orange to red
Skin color White to black
Flavor/aroma Strong and distinct
Varieties/Types
  • Chinook
  • Chum
  • Coho
  • Pink
  • Sockeye
Weight 4-110 pounds
Major Nutritions Vitamin B-12 (Cobalamine) 4.42 µg (184.17%)
Selenium, Se 72.1 µg (131.09%)
Isoleucine 1.825 g (109.15%)
Lysine 3.637 g (108.76%)
Tryptophan 0.444 g (100.91%)
Threonine 1.736 g (98.64%)
Vitamin B3 (Niacin) 15.469 mg (96.68%)
Valine 2.04 g (96.59%)
Histidine 1.166 g (94.64%)
Leucine 3.219 g (87.09%)
Health Benefits
  • Great source of nutrients
  • Insulin level
  • Cardiovascular ailments
  • Nerve and brain
  • Eye health
  • Heart health
  • Brain health
  • Enhance mood
  • Assist digestion
  • Bone health
Calories in 0.5 fillet (154 g) 356 Kcal.

Salmon Scientific Classification

Scientific Name: Salmo salar

Rank Scientific Name & (Common Name)
Kingdom Animalia  (Animal, animaux, animals)
Subkingdom Bilateria
Infrakingdom Deuterostomia
Phylum Chordata  (Cordés, cordado, chordates)
Subphylum Vertebrata  (Vertebrado, vertébrés, vertebrates)
Infraphylum Gnathostomata
Superclass Actinopterygii  (Ray-finned fishes, spiny rayed fishes, poisson épineux, poissons à nageoires rayonnées)
Class Teleostei
Superorder Protacanthopterygii
Order Salmoniformes  (Saumons, salmons)
Family Salmonidae  (Salmonids, trouts and salmons, truchas y salmones, truites et saumons, salmons, trouts)
Subfamily Salmoninae
Genus Salmo Linnaeus, 1758 (Atlantic salmon)
Species Salmo salar Linnaeus, 1758 (Atlantic salmon, saumon atlantique)
Synonyms
  • Salmo brevipes Smitt, 1883
  • Salmo caerulescens Schmidt, 1795
  • Salmo gloverii Girard, 1854
  • Salmo goedenii Bloch, 1784
  • Salmo gracilis Couch, 1865
  • Salmo hamatus Cuvier, 1829
  • Salmo hardinii Günther, 1866
  • Salmo nobilis Olafsen, 1772
  • Salmo nobilis Pallas, 1814
  • Salmo ocla Nilsson, 1832
  • Salmo renatus Lacepède, 1803
  • Salmo rilla Lacepède, 1803
  • Salmo salar subsp. biennis Berg, 1912
  • Salmo salar subsp. brevipes Smitt, 1883
  • Salmo salar subsp. europaeus Payne, Child & Forrest, 1971
  • Salmo salar subsp. lacustris Hardin, 1862
  • Salmo salar subsp. nobilis Smitt, 1895
  • Salmo salar subsp. ouananiche McCarthy, 1894
  • Salmo salar subsp. relictus Berg, 1932
  • Salmo salar subsp. saimensis Seppovaara, 1962
  • Salmo salar subsp. sebago Girard, 1853
  • Salmo salar subsp. tasmanicus Johnston, 1889
  • Salmo salmo Valenciennes, 1848
  • Salmo salmulus Walbaum, 1792
  • Salmo sebago Girard, 1853
  • Salmo strom Bonnaterre, 1788
  • Trutta relicta Malmgren, 1863
  • Trutta salar (Linnaeus, 1758)
  • Trutta salar subsp. relicta Malmgren, 1863

Salmon is the fish species that belongs to the Salmonidae family. It is a close relative of char, trout, whitefish, and grayling. It is native to North Atlantic and the Pacific Oceans. It is widely farmed in various parts of the world. It is born in fresh water and is anadromous. They are carnivorous and usually found in freshwater. It measures up to 20 inches to 5 feet long. The color of the Salmon ranges from white, black, blue, silver to red. The inside flesh is orange or red. It has a strong and distinct flavor.

They migrate to the ocean and again return to reproduce in the freshwater. The salmon species was also introduced to Patagonia in South America and the Great Lakes of North America. Some species have anadromous life strategies and others have freshwater resident life strategies. Salmon is regarded as a high source of omega-3 fatty acids, protein, and vitamin D. It could be added to the diet in the form of smoking, frying, baking, candied salmon, or making soup.

History

Salmon is native to North Atlantic and the Pacific Oceans. The word salmon was derived from the Latin word salmo that means to leap. Salmon species was introduced to Patagonia in South America and Great Lakes of North America. Salmon was caught for the centuries on Columbia river at Celilo falls. In Northern Japan, the trained dogs named Ainu used to catch salmon. It is caught near shores and bays.

Types of Salmon

  1. Chinook – It is also called King salmon, Spring, and Tyee. The weight of the chinook measures up to 40 pounds or more than that. The color ranges from red to white. It is usually 56 cm-81 cm (22 inches-32 inches) in size.  It has a lifespan of 4-7 years. It has a buttery flavor. It is best if smoked, baked, grilled, and poached.
  2. Chum – Chum is also known as Silver-bright and Keta. It is mostly dried and smoked. It has firm meat and a mild taste. In freshwater, they could change their colors. Chum ranges from 56 cm-66 cm (22 inches-26 inches) in size. The lifespan is 3 to 5 years. It has reddish to pink skin. It weighs up to 3.5 kg (8 lbs).
  3. Coho – also called Silver or Medium to read, is the second-largest salmon. The weight measures up to 32 kg-5.5 kg (4 lbs-12 lbs). This salmon average between 56 cm-66 cm (22 inches-26 inches) in size. It lives up to 3 years. It has vibrant reddish to orange flesh.
  4. Pink – Humpback or Humpie are the other names of pink salmon. It is the smallest salmon which measures 2 kg (4 lbs) in weight. They have oval and large spots on the back, tail lobes, and adipose fin. It is mostly canned or smoked. It measures up to 35 cm-46 cm (14 inches-18 inches) in size. It lives up to two years. It has a light rose to pink flesh.
  5. Sockeye – Sockeye can grow up to 51 cm-61 cm (20 inches-24 inches) in size. It is usually frozen. The flesh is deep red to orange-red and has a lifecycle of five years. It is 2.7 kg (6 lbs) in weight.

Nutritional value of Fish, salmon, chinook, cooked, dry heat

Serving Size: 0.5 fillet, 154 g

Calories 356 Kcal. Calories from Fat 185.49 Kcal.

Proximity Amount % DV
Water 101.02 g N/D
Energy 356 Kcal N/D
Energy 1489 kJ N/D
Protein 39.61 g 79.22%
Total Fat (lipid) 20.61 g 58.89%
Ash 2.71 g N/D
Minerals Amount % DV
Calcium, Ca 43 mg 4.30%
Iron, Fe 1.4 mg 17.50%
Magnesium, Mg 188 mg 44.76%
Phosphorus, P 571 mg 81.57%
Potassium, K 778 mg 16.55%
Sodium, Na 92 mg 6.13%
Zinc, Zn 0.86 mg 7.82%
Copper, Cu 0.082 mg 9.11%
Manganese, Mn 0.029 mg 1.26%
Selenium, Se 72.1 µg 131.09%
Vitamins Amount % DV
Water-soluble Vitamins
Vitamin B1 (Thiamin) 0.068 mg 5.67%
Vitamin B2 (Riboflavin) 0.237 mg 18.23%
Vitamin B3 (Niacin) 15.469 mg 96.68%
Vitamin B5 (Pantothenic acid) 1.332 mg 26.64%
Vitamin B6 (Pyridoxine) 0.711 mg 54.69%
Vitamin B9 (Folate) 54 µg 13.50%
Folic Acid 0 µg N/D
Folate, food 54 µg N/D
Folate, DEF 54 µg N/D
Vitamin B-12 (Cobalamine) 4.42 µg 184.17%
Vitamin C (Ascorbic acid) 6.3 mg 7.00%
Fat-soluble Vitamins
Vitamin A, RAE 229 µg 32.71%
Vitamin A, IU 764 IU N/D
Retinol 229 µg N/D
Lipids Amount % DV
Fatty acids, total saturated 4.95 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.701 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 3.149 g N/D
Stearic acid 18:00 (Octadecanoic acid) 1.1 g N/D
Fatty acids, total monounsaturated 8.843 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 1.745 g N/D
Oleic acid 18:1 (octadecenoic acid) 5.521 g N/D
Gadoleic acid 20:1 (eicosenoic acid) 0.893 g N/D
Erucic acid 22:1 (docosenoic acid) 0.684 g N/D
Fatty acids, total polyunsaturated 4.099 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.209 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.169 g N/D
18:04 0.285 g N/D
20:4 undifferentiated 0.303 g N/D
20:5 n-3 (EPA) 1.555 g N/D
22:5 n-3 (DPA) 0.456 g N/D
22:6 n-3 (DHA) 1.12 g N/D
Cholesterol 131 mg N/D
Amino acids Amount % DV
Tryptophan 0.444 g 100.91%
Threonine 1.736 g 98.64%
Isoleucine 1.825 g 109.15%
Leucine 3.219 g 87.09%
Lysine 3.637 g 108.76%
Methionine 1.172 g N/D
Cystine 0.425 g N/D
Phenylalanine 1.546 g N/D
Tyrosine 1.337 g N/D
Valine 2.04 g 96.59%
Arginine 2.37 g N/D
Histidine 1.166 g 94.64%
Alanine 2.395 g N/D
Aspartic acid 4.056 g N/D
Glutamic acid 5.912 g N/D
Glycine 1.9 g N/D
Proline 1.4 g N/D
Serine 1.615 g N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health Benefits of Salmon

Salmon is regarded to be a nutritious food that could prevent the chances of cancer and heart attacks. It has a high content of omega-3 along with minerals and vitamins. It contains vitamins such as Vitamin A, Vitamin D, and Vitamin B and minerals such as zinc, calcium, zinc, and iron. Salmon could be found in both salt water and fresh water. Sockeye, Coho, Chinook, Pink, Chum, and Atlantic are the species of salmon. It lowers the chances of Alzheimer’s disease, depression, asthma, high blood pressure, diabetes, multiple sclerosis, macular degeneration, and rheumatoid arthritis.

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1. Rich in omega-3 fatty acids

Salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.2 grams (rx, rx). Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body cannot create them.

Generally, most health organizations recommend that healthy adults get a minimum of 250–1,000 mg of combined EPA and DHA per day (rx, ). EPA and DHA have been credited with several impressive health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer, and improving the function of the cells that line your arteries (rx, rx, rx, xe).

One review of 22 studies found that using an EPA and DHA supplement consistently could significantly improve arterial function, especially in people who smoke, are overweight, or have high cholesterol levels or metabolic syndrome (rx). What’s more, studies have shown that getting these omega-3 fats from fish increases levels in your body just as effectively as supplementing with fish oil capsules (rx, rx). As for how much fish to eat, consuming at least two servings of salmon per week can help meet your omega-3 fatty acid needs.

Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and decrease risk factors for disease.

2. Great source of protein

Salmon is rich in high-quality protein. Like omega-3 fats, protein is another essential nutrient that you must get from your diet.

Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health, and maintaining muscle mass during weight loss and as you get older (rx, rx, rx). Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high quality protein (rx). For reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein (rx, rx).

Your body requires protein to heal, protect bone health, and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce (100-gram) serving.

3. High in B vitamins

Salmon is an excellent source of B vitamins.

Below is the B vitamin content in 3.5 ounces (100 grams) of wild salmon (rx):

  • vitamin B12: over 100% of the Daily Value (DV)
  • niacin: 63% of the DV
  • vitamin B6: 56% of the DV
  • riboflavin: 38% of the DV
  • pantothenic acid: 38% of the DV
  • thiamin: 23% of the DV
  • folic acid: 7% of the DV

These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation, which can lead to disease (rx).

Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system. Unfortunately, even people in developed countries may become deficient in one or more of these vitamins (rx).

Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation, and protecting heart and brain health.

4. Good source of potassium

Salmon is quite high in potassium. This is especially true of wild salmon, which provides 13% of the recommended daily value per 3.5 ounces (100 grams), versus 8% for farmed salmon (rx, rx). In fact, wild salmon contains more potassium than an equivalent amount of a medium-size banana, which provides just 9% of the recommended daily value (rx).

Potassium helps manage your blood pressure. It also reduces your risk for stroke (rx, rx). One review found that supplementing with potassium significantly reduced blood pressure levels in people with high blood pressure, especially for those consuming large amounts of sodium (rx). Potassium also works with sodium to help regulate fluid balance and lowers blood pressure by preventing excess water retention (rx).A 3.5-ounce (100-gram) serving of salmon provides up to 13% of the DV for potassium, which helps manage blood pressure and prevent excess fluid retention.

5. Loaded with selenium

Selenium is a mineral found in soil and certain foods. It’s considered a trace mineral, meaning your body only needs tiny amounts of it. Nevertheless, getting enough selenium in your diet is important. Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer (rx, rx, rx).

A 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV for selenium (rx, rx). Consuming salmon and other high-selenium seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral ( rx).

One older study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than those who consumed fish oil capsules containing less selenium (rx).

A 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV of selenium, a mineral that may support bone health, improve thyroid function, and protect against cancer.

6. Contains astaxanthin

Astaxanthin is a compound linked to several powerful health effects. As a member of the carotenoid family of antioxidants, astaxanthin gives salmon its signature red hue. Astaxanthin appears to lower the risk of heart disease by reducing oxidation of LDL (bad) cholesterol and increasing levels of HDL (good) cholesterol (rx).

Some research also suggests that astaxanthin may reduce inflammation, decrease oxidative stress, and protect against the build-up of fatty plaque in the arteries, which could potentially reduce the risk of heart disease (rx). In addition, astaxanthin is believed to work with the omega-3 fatty acids found in salmon to protect the brain and nervous system against inflammation (rx).

What’s more, astaxanthin may even help prevent skin damage and help you look younger. In one study, 44 people with sun-damaged skin who were given a combination of 2 mg of astaxanthin and 3 grams of collagen for 12 weeks experienced significant improvements in skin elasticity and hydration (rx).

Salmon contains between 0.4–3.8 mg of astaxanthin per 3.5 ounces (100 grams), with sockeye salmon providing the highest amount (rx).

Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health.

7. May reduce the risk of heart disease

Eating salmon on a regular basis may help protect against heart disease (rx).

This is due, in large part, to salmon’s ability to boost levels of omega-3 fatty acids in the blood. Many people have too many omega-6 fatty acids in their blood in relation to omega-3s. Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases (rx,  rx). In one older study, consuming two servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels after 4 weeks (rx).

Additionally, some research suggests that regular consumption of fish may be linked to lower levels of triglycerides and several other risk factors for heart disease (rx, rx).

Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats, and lowering triglycerides.

8. May benefit weight management

Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full (rx). In addition, your metabolic rate increases more after eating protein-rich foods, such as salmon, compared with other foods (rx).

Plus, research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in individuals who are overweight (rx, tx). One study in children with nonalcoholic fatty liver disease found that supplementing with DHA, the main omega-3 found in salmon, led to significantly greater reductions in liver fat and belly fat compared with placebo (rx).

In addition, salmon is fairly low in calories. A 3.5-ounce (100-gram) serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories (rx).

Consuming salmon may help you manage your weight by reducing appetite, boosting your metabolism, increasing insulin sensitivity, and decreasing belly fat.

9. Can help fight inflammation

Salmon can be a powerful weapon against inflammation. Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes, and cancer ( rx).

Several studies have found that eating more fish helps reduce markers of inflammation in people at risk for these and other diseases (rx, rx).

In fact, one study in 4,105 people found that frequent consumption of fish was associated with lower levels of white blood cells, which are often used as a measure of chronic inflammation (rx).

According to another review, fish oil supplementation was found to significantly reduce levels of several specific markers of inflammation, including CRP, IL-6, and TNF-a (rx).

Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.

10. May protect brain health

A growing number of studies suggest that including salmon in your diet might improve brain function.

Both fatty fish and fish oil have been found to reduce depressive symptoms, protect fetal brain health during pregnancy, decrease anxiety, slow age-related memory loss, and lower the risk of dementia (rx, rx, rx, rx, rx).

One study in 1,566 older adults found that consuming at least one serving of fish per week was associated with decreased rates of cognitive decline (rx).

Frequent salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy, and decrease the risk of age-related memory problems.

11. Delicious and versatile

Salmon is undeniably delicious. It has a unique, delicate flavor with a less “fishy” taste than many other varieties of fatty fish, such as sardines and mackerel.

It is also extremely versatile. It can be steamed, sautéed, smoked, grilled, baked, or poached. It can also be served raw in sushi and sashimi.

Additionally, canned salmon is a quick and inexpensive option that provides the same impressive health benefits as fresh fish. In fact, almost all canned salmon is wild rather than farmed, and its nutrition profile is excellent.

Look for it in BPA-free cans to avoid the potential health risks that have been linked to this chemical.

Here are some healthy ideas for incorporating salmon into your diet:

  • Use canned salmon in place of tuna when making tuna salad with healthy mayo.
  • Whip up a Cobb salad with canned salmon, hard-boiled eggs, avocados, lettuce, and tomatoes.
  • Enjoy smoked salmon and cream cheese on sprouted-grain bread with cucumber or tomato slices.
  • Try making grilled salmon with avocado sauce.
  • Bake an herb-crusted salmon with a side of veggies for an easy weeknight dinner.

Salmon has a delicious flavor and can be prepared in many different ways. Canned salmon is another convenient and inexpensive option

More Health Benefits

  1. Great source of nutrients – Amino acids and proteins are the integral elements of tissues, cells, hormones, enzymes, and parts of the body. The protein which is found in salmon is easily digestible. It has carcinogenic compounds with no side effects. It is a great source of cholesterol that helps to make one healthy. It contains the minerals such as selenium, calcium, iron, and phosphorus along with Vitamin B, A, and D. Selenium is essential for the metabolism of hair, tissues, and nails.
  1. Insulin level – Salmon contains Vitamin D, omega-3 fatty acids, and selenium that helps to maintain the insulin level in the body. It also promotes sugar absorption and lowers the level of blood sugar.
  1. Cardiovascular ailments – Omega-3 fatty acids help to lower cholesterol and maintain flexibility in veins and arteries. It also strengthens cardiac muscles. The presence of amino acids helps to repair the damage of cardiovascular tissues. It lowers blood pressure, cholesterol and prevents the hardening of the walls of arteries. It also lowers the chances of heart attacks.
  1. Nerve and brain – It raises the functions of the brain and promotes memory. It contains Vitamin D, A, amino acids, and selenium which prevent the damage to the nervous system that is associated with aging. It performs as an antidepressant, treats Parkinson’s disease, Alzheimer’s, and relaxes the brain.
  1. Eye health – Amino acids and omega-3 fatty acids prevent the chances of macular degeneration, loss of vision, retinal dryness, and fatigue of the eyes. It is believed that the daily intake of fish helps to promote vision health.
  1. Heart health – Salmon is a great source of Omega-3 fatty acids. The adequate intake of omega-3 fats reduces the chances of high blood pressure, fatty plaques in the walls of the artery. It lowers the chances of stroke, abnormal heartbeats, and heart attack. The intake of fish helps to lower the chances of death and stroke by 50 percent.
  1. Brain health – Salmon assists cognitive function. Omega-3 fats assist learning in children. The study shows that the intake of omega-3 fats has high scores in the intelligence test in comparison to the non-eaters. The low presence of docosahexaenoic acid results in poor memory as well as low reading skills. Salmon contains DHA which is omega-3 fat.
  1. Enhance mood – Foods rich in Omega-3 help to stimulate the structural improvement in brain areas that are associated with the regulation of emotion and mood. It lowers the grey matter in people with mood disorders. Salmon is helpful for people with depression. It also improves the symptoms.
  1. Assist digestion – The salmon helps to provide relief from the digestion problems such as bloating, gas, upset stomach, and indigestion. It lowers inflammation of the digestive tract. It treats the damaged intestines. The anti-inflammatory properties found in Salmon provide relief from the symptoms of Inflammatory Bowel Disease.
  1. Bone health – Salmon stimulates the strength of bones and counteract osteoporosis. People with a low intake of Omega-3 fats prevent bone fractures as well as bone loss. It also soothes the pain in joints and morning stiffness in patients with rheumatoid arthritis.
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Recipes 1

Baked Salmon in Foil

Ingredients

  • 2-pound side of salmon boneless (skin on or off, depending upon your preference), wild-caught if possible
  • 5 sprigs of fresh rosemary or fresh herbs of your choice; do not use dried herbs
  • 2 small lemons divided, plus extra for serving as desired
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 4 cloves garlic peeled and roughly chopped
  • Additional chopped fresh herbs such as basil, thyme, parsley, dill, or green onion (optional)

Instructions

  • Remove the salmon from the refrigerator and let stand at room temperature for 10 minutes while you prepare the other ingredients. Heat oven to 375 degrees F. Line a large baking dish or rimmed baking sheet with a large piece of aluminum foil.
  • Lightly coat the foil with baking spray, then arrange 2 sprigs of the rosemary down the middle. Cut one of the lemons into thin slices and arrange half the slices down the middle with the rosemary. Place the salmon on top.
  • Drizzle the salmon with olive oil and sprinkle with salt and pepper. Rub to coat, then scatter the garlic cloves over the top. Lay the remaining rosemary and lemon slices on top of the salmon. Juice the second lemon, then pour the juice over the top.
  • Fold the sides of the aluminum foil up and over the top of the salmon until it is completely enclosed. If your piece of foil is not large enough, place a second piece on top and fold the edges under so that it forms a sealed packet. Leave a little room inside the foil for air to circulate.
  • Bake the salmon for 15-20 minutes, until the salmon is almost completely cooked through at the thickest part. The cooking time will vary based on the thickness of your salmon. If your side is thinner (around 1-inch thick) check several minutes early to ensure your salmon does not overcook. If your piece is very thick (1 1/2 inches or more), it may need longer.
  • Remove the salmon from the oven and carefully open the foil so that the top of the fish is completely uncovered (be careful of hot steam). Change the oven setting to broil, then return the fish to the oven and broil for 3 minutes, until the top of the salmon and the garlic are slightly golden and the fish is cooked through. Watch the salmon closely as it broils to make sure it doesn’t overcook and the garlic does not burn. Remove the salmon from the oven. If it still appears a bit underdone, you can wrap the foil back over the top and let it rest for a few minutes. Do not let it sit too long—salmon can progress from “not done” to “overdone” very quickly. As soon as it flakes easily with a fork, it’s ready.
  • To serve, cut the salmon into portions. Sprinkle with additional fresh herbs or top with an extra squeeze of lemon as desired.
  • This recipe is best enjoyed the day that it is made, as salmon can dry out when reheated. For reheating suggestions, see the blog post above.
  • That said, there are still many yummy ways to use leftover salmon! Try serving it at room temperature over a salad the next day, mixing it with pasta, or flaking and scrambling it with eggs.

Recipes 2

INGREDIENTS

  • 1 pound (500 g) fingerling potatoes, halved (or Yukon golds or halved white/red baby potatoes)
  • 2 tablespoons olive oil
  • 1 1/2 teaspoons salt, divided
  • 1/2 teaspoon cracked black pepper, divided
  • 4 (6 oz | 170 g) skinless salmon fillets
  • 2 1/2 tablespoons minced garlic, divided
  • 2 tablespoons fresh chopped parsley
  • 1/3 cup freshly squeezed lemon juice
  • 1/2 cup melted unsalted butter
  • 3 bunches asparagus, (18 spears, woody ends removed)
  • 2 tablespoons dry white wine (substitute with 1/4 cup low-sodium chicken broth)
  • 1 lemon sliced to garnish

INSTRUCTIONS

  • Heat oven to 400°F | 200°C. On a large rimmed baking sheet, toss together potatoes with the oil, 1/2 tablespoon of garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Spread out in an even layer and roast for 15 minutes until they’re just starting to soften and brown.
  • Push potatoes to one side of the sheet pan and arrange salmon down the center. Rub salmon evenly with 1 1/2 tablespoons of the minced garlic and 2 tablespoons of parsley. Add the asparagus to the other side of the pan.
  • Combine 1/4 cup of lemon juice and 1/4 cup of the melted butter together and pour the mixture over the salmon and asparagus. Season everything with the remaining salt and pepper.
  • Return to oven and continue baking until the potatoes are golden and fork-tender and the salmon is opaque throughout, (about 10 minutes). Optional: broil in the last 2 minutes for charred edges.
  • Meanwhile, in a small bowl, combine the remaining butter, garlic, and lemon juice with the wine (or chicken stock). Serve with the salmon, veggies and lemon slices!

Recipes 3

INGREDIENTS

  • 12 oz. (340 g) salmon, cut into 2-3 fillet strips
  • salt
  • black pepper
  • 1 pinch cayenne pepper
  • 2 tablespoons honey
  • 1 tablespoon warm water
  • 1 1/2 teaspoons apple cider vinegar or lemon juice
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1/2 lemon, sliced into wedges
  • 1 tablespoon chopped parsley

INSTRUCTIONS

  1. Season the surface of the salmon with salt, black pepper and cayenne pepper. Set aside.
  2. Mix the honey, water, apple cider vinegar or lemon juice and a pinch of salt together. Stir to combine well.
  3. Heat up an oven-safe skillet (cast-iron skillet preferred) on high heat. Add the olive oil. Pan-fry the salmon, skin side down first, for about 1 minute. Turn the salmon over and cook for 1 minute. Turn it over again so the skin side is at the bottom.
  4. Add the garlic into the pan, saute until slightly browned. Add the honey mixture and lemon wedges into the skillet, reduce the sauce until it’s sticky.
  5. Finish it off by broiling the salmon in the oven for 1 minute or until the surface becomes slightly charred (optional step).
  6. Top the salmon with parsley and serve immediately

Why Bake Salmon in Foil?

Rarely am I so rewarded for so little effort as when I make easy baked salmon recipes like this baked salmon in foil. It’s dead simple, but so delicious and so good for you too.

  • The foil locks in moisture and ensures that your beautiful piece of salmon turns out flakey, moist, and tender every single time. You don’t need to have ever cooked a piece of fish in your life to make this recipe with success.
  • Foil acts as a flavor incubator. Whatever yummy ingredients you place with the fish in the foil infuse their way into every savory bite.

Don’t want to bake with foil? I have heard that some find it to be a health concern. You can still use this recipe by making baked salmon in parchment paper instead!

  • Follow all of the same recipe steps, but instead of misting the foil with nonstick spray, line the foil sheet with a piece of parchment paper. Lay the salmon on the parchment so that it does not touch the foil. Shape the foil packet around the parchment and bake as directed.

Health Benefits of Baked Salmon

  • Salmon is rich in omega-3 fatty acids, which can help reduce inflammation, lower blood pressure, and decrease risk factors for diseases.
  • It’s a great source of protein, potassium, and selenium, a mineral that protects bone health, improves thyroid function, and reduces the risk of cancer.
  • Salmon can also help reduce the risk of heart disease, aid in weight control, and protect brain health.*

Baked Salmon in Foil – So Many Ways to Love Thee

I’ve cooked baked salmon in foil dozens of different ways. While all you really need for a satisfying piece of baked salmon is salt, pepper, and olive oil, the foil method is easy to adapt to different herbs and ingredients. You have plenty of options to keep it exciting and new.

A few of my favorites include:

  • Baked Salmon in Foil with Lemon and Dill. Follow the recipe below, swapping sprigs of dill for the rosemary. You can also use parsley or green onion or both or whatever other herbs in your refrigerator are threatening to turn brown.
  • Baked Salmon in Foil with Lemon and Butter. No fresh herbs? No problem. Leave them out, and brush the salmon with melted butter instead (I usually do half olive oil/half butter). I don’t recommend dried herbs, as they take away from the freshness of the fish.
  • Garlic Butter Salmon in Foil. Is there anything on my dinner plate that these two ingredients don’t make better? I didn’t think so.
  • Baked Salmon in Pesto. Omit the rosemary. Smother the top of the salmon with pesto and arrange the lemon on top prior to closing the foil packet around it.
  • Baked Salmon with Lemon and Rosemary. The version I am sharing with you today!
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How Long to Bake Salmon in Foil

  • In general, a large (2-pound) side of salmon bakes at 375 degrees F in 15 to 20 minutes. This is the size of the salmon you see in these photos.
  • The cooking time can be several minutes longer or shorter depending upon the thickness of your particular piece of salmon.

The Best Temperature for Baking Salmon

Here’s how I determined what temperature is best for baking salmon.

  • Generally, when I’m making individual pieces of salmon (about 6-ounce fillets) I turn my oven to 400 degrees F or 425 degrees F. It’s the temperature you’ll find used for this Whole30 Salmon, Soy Ginger Salmon, and Balsamic Salmon. The smaller portions cook quickly and can stand a higher temperature.
  • HOWEVER, I tried making a large side of baked salmon in foil at 400 degrees F (a 2-pound piece like the one you see in these photos) and found that temperature is a bit too aggressive.
  • For my next round, I did bake salmon in foil at 350 degrees F. It took longer than I’d hoped and didn’t come out *as* moist as I knew it could be.
  • The final winner: 375 degrees F for a 2-pound side of salmon.
  • The baking time will vary based on the size and thickness of your salmon. For example, I like to try to buy wild-caught salmon, which in our store usually means sockeye or coho based on inventory. These varieties are thinner and thus cook more quickly.
  • If you are using farm-raised salmon (often the case with the popular Atlantic salmon), your side will likely be thicker and need more time.

Tips for Perfectly Baked Salmon

The one major rule of baking salmon in foil is not to overcook the fish.

  • Baking salmon in foil does give a little leeway because the foil locks in moisture, but you want to pull it out when it is almost but not quite done at the thickest part.
  • A quick pop under the oven broiler will give you a nice finish on the top of the fish and cook it through the rest of the way.
  • If your salmon is almost but not quite cooked and you are worried about overdoing it, you can always remove it from the oven, cover it back up with foil, then let it rest at room temperature for several minutes until it is done to your liking. 

How to Know When Salmon Is Done Baking

The question that scares so many newbies to fish cooking! Here are the best tips to tell when your salmon is done.

  • You can check for doneness by taking a sharp knife and peeking into the thickest part of your baked salmon piece. If it is beginning to flake, but still has a little translucency in the middle, it is done, or once your salmon flakes easily with a fork, it’s done.
  • Best option: Use an instant read thermometer like this one. The FDA recommends cooking fish to an internal temperature of 145 degrees F.
  • I find that salmon and other fish will continue to “cook” as they rest after being removed from the oven. I typically remove my salmon early (anywhere between 137 and 140 degrees F), cover the salmon with foil, then let it rest for about 5 minutes. The resting time allows the fish to come up to 145 degrees F.
  • Depending upon your cut of salmon, the fish will likely be pink when it is done and some varieties like coho are naturally a very deep, almost ruby pink. They key is that it is opaque and flakes easily. If it’s a translucent-looking pink, it’s likely not done. Again, testing with an instant read thermometer will remove any doubts.

Skin On or Skin Off?

You can make baked salmon with the skin on or off.

  • Most of the time, I make baked salmon skin on, because that’s how it’s usually cut at the seafood counter. Leaving the skin on also has the benefit of locking in extra moisture (one more step between you and overcooking the fish).
  • After the salmon is baked, the skin comes away easily. You can either remove it from individual pieces before you serve them or avoid eating it after it’s on your plate.
  • Salmon skin is safe to eat and contains many of the same nutritional benefits as the fish. However, some salmon preparations lend themselves better to eating the skin than others. When salmon is baked (like in this recipe), the skin is soft and rubbery (a.k.a. not appealing to eat). If you’d like to eat salmon skin, I recommend a different preparation, such as seared or fried salmon.
  • If you’re planning to serve the salmon to the company (or just don’t want to deal with the skin), ask the seafood counter to remove it for you prior to baking the salmon.

Ideas for Leftovers and Reheating

Cooked salmon can be eaten the next day!

  • My favorite ways to enjoy leftover cooked salmon leftover are on top of a salad (I eat it cold or let it come to room temperature first), scrambled with eggs, or mixed into a simple pasta. You could also use it in this recipe for Healthy Shrimp Scampi!
  • Store cooked baked salmon in the refrigerator for 1 to 2 days.
  • If you’d like to reheat the salmon, be slow and gentle so that the salmon doesn’t dry out. I recommend reheating individual portions, either in the microwave on low power or in a skillet.
  • To reheat in a skillet: Let the salmon come to room temperature. Heat a nonstick skillet over medium. Once it is hot, add the salmon and a splash of water, then immediately cover it. Let the salmon steam, just until it is heated through, about 2 to 4 minutes.
  • To reheat in the microwave: Let the salmon come to room temperature. Gently warm on medium-low power, just until warmed through.
  • You can freeze baked salmon. Remove it from the skin and freeze in an airtight container for up to two months. Let it thaw in the refrigerator overnight. From here, you can use it in any recipe that calls for canned salmon, toss it into a paste, or use it to make this easy (and freezer friendly!) Salmon Patty recipe.

What to Serve with Baked Salmon in Foil

  • 9999% of the time, I serve baked salmon with roasted veggies. It’s so easy to pop a pan of them in the oven right along with the salmon that makes anything else feels feel unnecessarily fussy.
  • Classic Oven Roasted Brussels Sprouts, Roasted Brussels Sprouts with Garlic, and Cinnamon Roasted Butternut Squash are three favorites. Baked Salmon with potatoes and carrots is super yummy too.
  • If you do roast the salmon and veggies together, note that having the extra pan in the oven can extend the baking time for both. I’d also recommend switching the pans’ positions halfway through.
  • Salmon is also excellent with rice. Try it with this Lemon Rice for something easy and elevated.
  • Salmon with asparagus is CLASSIC. Try this Roasted Asparagus with Caramelized Onions or this creamy Asparagus Soup.
  • If you are looking for an all-in-one salmon in foil with vegetables, I also love this Garlic Salmon. It’s not in foil, but the salmon still turns out perfectly moist and tender.
  • For a cool side dish option, Baked Salmon in Foil is lovely alongside a veggie-loaded grain salad like this Italian Farro Salad or a hearty green salad like this BLT Chopped Salad.

Even though baked salmon feels like something you should save for a special night in, I am begging you to give it a chance on your every day/my-life-is-crazy/someone-feed-me hectic weeknights.

These nights deserve balanced, healthy, wonderful-tasting meals just as much as the slower-paced weekend evenings, perhaps even more so. Since baked salmon in foil is so quick and easy to make, it’s the ideal candidate.

Other Facts        

  • The flesh of Salmon might contain marine parasites, Anisakis nematodes which could result in anisakiasis.
  • Salmon is not consumed by Japanese people.
  • Black bears depend on Salmon for food.
  • It is rich in protein, omega-3 fatty acids, and vitamin D.
  • Salmons have a high content of Vitamin which helps to lower the chances of cancers and coronary diseases.
  • There are one Atlantic species and six Pacific Salmon species.
  • The average number of eggs of salmon is 2500 or up to 7000.
  • The largest Salmon weighs about 126 lbs.
  • It travels up to 3500 to hatch.
  • During the migration, Salmon does not eat.
  • Some Salmon types have become endangered.
  • Some species have red stripes or black spots.
  • It has a short dorsal fin and soft fin rays.
  • Salmon stays in freshwater for 6 months to 3 years.
  • It was believed that Salmon has existed for 50 million years.
  • Trout and char are the close relatives of salmon.
  • King Salmon is well known due to its large size and high content of fat.

Precautions 

  • The consumption of sea fish if one is trying to reduce inflammatory diseases such as heart disease.
  • Farmed ones contain arsenic that leads to arsenic poisoning.
  • Seafood should be cooked safely in order to prevent foodborne illness.
  • Pregnant women, young children, older adults, people having lower stomach acid and compromised immune systems (HIV/AIDS, liver disease, cancer, diabetes, gastrointestinal disorders, people taking steroids, chemotherapy, or immune system) are prone to higher risk.
  • It might be contaminated with bacteria such as Vibrio parahaemolyticus, Vibrio vulnificus, and other bacteria relate to land use, sewage discharges, runoff, etc. These microorganisms occur naturally in warm coastal waters which could cause even death or serious illness in individuals who are at higher risk.
  • Listeria monocytogenes could cause a serious foodborne illness known as listeriosis.
  • The virus Hepatitis A could survive in light cooking. So one should consume it after being properly cooked.
  • Fish could have toxins that could cause illness such as ciguatoxin and scombrotoxin, or histamine poisoning.
  • Sea fish is related to Scombrotoxin (histamine) which develops when fish is not kept cold enough. The symptoms develop quickly and also disappear completely within 24 hours.
  • The flesh of tropical marine fishes might cause ciguatera poisoning experiencing gastrointestinal maladies that could last for several days, weakness in arms and legs, and reversal inability to differentiate between cold and hot. The symptoms could persist for weeks.
  • Farmed seafood results in to increase in inflammation leading to weight gain, arthritis, and heart diseases.
  • The imbalance ratio of Omega-6 and Omega-3 causes heart disease and hypertension.
  • Seafood and fish in farms have polychlorinated biphenyls (PCBs), organophosphorus (OPs), organochlorine (OC), trifluralin pesticides, and hexachlorobenzene (HCB) causing diseases or even death.
  • The seafood has a high content of mercury, which may lead to mercury toxicity.
  • Consume it in moderate amounts. So consume it with caution or Avoid consuming it raw.
  • Some people might get allergic reactions. So avoid it.
  • It has a high chance of contamination.
  • One should limit its intake.
  • Consult the doctor by pregnant women and children before consuming it. Children and pregnant women should avoid it because the high content of mercury might cause a negative impact on the development of the nervous system of a fetus.
  • Seafood or fish have purines in it which is harmful to people having purine-related problems. Excess purines result in an excess buildup of uric acid that could lead to the formation of kidney stones as well as gout.

References