Sockeye Salmon – Nutritional Value, Health Benefits, Recipes

The sockeye salmon (Oncorhynchus nerka), also called red salmon, kokanee salmon, or blueback salmon is an anadromous species of salmon found in the Northern Pacific Ocean and rivers discharging into it. This species is a Pacific salmon that is primarily red in hue during spawning. They can grow up to 84 cm (2 ft 9 in) in length and weigh 2.3 to 7 kg (5–15 lb). Juveniles remain in freshwater until they are ready to migrate to the ocean, over distances of up to 1,600 km (1,000 mi). Their diet consists primarily of zooplankton. Sockeye salmon are semelparous, dying after they spawn. Some populations, referred to as kokanee, do not migrate to the ocean and live their entire lives in freshwater.

Sockeye salmon scientifically known as Oncorhynchus Nerka is the smallest most delicate of the Kenai Wild salmon family. These wild pacific salmon are the most sought-after salmon in Alaska due to their unique flavor and bright red, extra firm texture. Sockeye is derived from the Halkomelem word suk-kegh, which means “redfish.” Halkomelem is normally spoken by the indigenous peoples along the lower reaches of the Fraser River of British Columbia and is one of many Coast Salish languages. Apart from sockeye salmon, it is also known as red salmon, blueback salmon, and kokanee salmon. It is also known as “red” salmon, mainly in Alaska because of the bright reddening (especially in males) of the body when adults return to spawn in freshwater.  Sockeye salmon are typically seen in south-central Alaska from late May until early August. Apart from that, there are also completely landlocked populations of the same species, which are known as kokanee or “silver trout.” Sockeye salmon is the third most common Pacific salmon species, after pink and chum salmon.

Like all other Pacific salmon, they are born in freshwater. However, sockeye requires a lake nearby to rear in. Once hatched, juvenile sockeyes will stay in their natal habitat for up to three years, more than any other salmon. They then journey out to sea, where they grow rapidly, feeding mainly on zooplankton. They stay in the ocean for one to four years.  In freshwater, sockeye rarely eats, although some young will feed on plankton and insects. Ocean-dwelling sockeye feed on plankton, crustacean larvae, small fish, and sometimes squid. Freshwater sockeye feed on plankton, insects, and organisms found on the bottom of the body of water.

Physical Appearance

Sockeye is the slimmest and most streamlined of the Pacific salmon. The sockeye salmon is occasionally called red or blueback salmon, due to its color. Sockeye has a back and head that is metallic green-blue silvery on the sides and white or silver on the belly. There can be some marking, but there are no large spots. Young sockeye has small dark oval parr marks on their sides while living in the ocean. When they return to spawning grounds, they have a humped back and hooked jaws with sharp teeth. All sockeye turn red, either light or dark, on the back and sides; have an olive or pale green head, and a white lower jaw. This completely red body makes it different than chum salmon, and the lack of spots sets it apart from the rest of the Pacific salmon. Sockeye is normally 60 to 84 cm (2 ft. 0 in–2 ft. 9 in) long and weighs from 2.3 to 7 kg (5.1–15.4 lb.).Two distinctive features are their long, serrated gill rakers that range from 30 to 40 in number, and their lack of a spot on their tail or back.

History

The sockeye salmon is native to the northern Pacific Ocean. It is found from Hokkaido, Japan to the Anadyr River in Russia; from the Sacramento River in California to Point Hope Alaska. Freshwater sockeye exists in Japan, Russia, Alaska and a few western Canadian provinces, and 10 U.S. states.

Proximity	Amount	% DV
Water	61.66 g	N/D
Energy	111 Kcal	N/D
Energy	467 kJ	N/D
Protein	18.91 g	37.82%
Total Fat (lipid)	3.99 g	11.40%
Ash	1.07 g	N/D

Minerals	Amount	% DV
Calcium, Ca	8 mg	0.80%
Iron, Fe	0.37 mg	4.63%
Magnesium, Mg	26 mg	6.19%
Phosphorus, P	218 mg	31.14%
Potassium, K	312 mg	6.64%
Sodium, Na	66 mg	4.40%
Zinc, Zn	0.39 mg	3.55%
Copper, Cu	0.054 mg	6.00%
Manganese, Mn	0.009 mg	0.39%
Selenium, Se	25.3 µg	46.00%

Vitamins	Amount	% DV
Water-soluble Vitamins
Vitamin B1 (Thiamin)	0.112 mg	9.33%
Vitamin B2 (Riboflavin)	0.176 mg	13.54%
Vitamin B3 (Niacin)	7.231 mg	45.19%
Vitamin B5 (Pantothenic acid)	0.909 mg	18.18%
Vitamin B6 (Pyridoxine)	0.621 mg	47.77%
Vitamin B9 (Folate)	5 µg	1.25%
Folate, food	5 µg	N/D
Folate, DEF	5 µg	N/D
Choline	80.4 mg	14.62%
Vitamin B-12 (Cobalamine)	3.99 µg	166.25%
Fat-soluble Vitamins
Vitamin A, RAE	42 µg	6.00%
Vitamin A, IU	138 IU	N/D
Retinol	42 µg	N/D
Vitamin E (alpha-tocopherol)	0.71 mg	4.73%
Tocopherol, beta	0.01 mg	N/D
Tocopherol, gamma	0.14 mg	N/D
Tocopherol, delta	0.16 mg	N/D
Vitamin (D2+D3)	12 µg	N/D
Vitamin D (Cholecalciferol)	12 µg	80.00%
Vitamin D	479 IU	N/D
Vitamin K (phylloquinone)	0.1 µg	0.08%

Lipids	Amount	% DV
Fatty acids, total saturated	0.692 g	N/D
capric acid 10:00 (decanoic acid)	0.001 g	N/D
Lauric acid (dodecanoic acid) 12:00	0.002 g	N/D
Myristic acid  14:00(Tetradecanoic acid)	0.107 g	N/D
pentadecanoic acid (15:00)	0.013 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.467 g	N/D
Margaric acid (heptadecanoic acid) 17:00	0.009 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.088 g	N/D
Arachidic acid 20:00 (Eicosanoic acid)	0.004 g	N/D
Behenic acid (docosanoic acid) 22:00	0.001 g	N/D
Fatty acids, total monounsaturated	1.165 g	N/D
Myristoleic acid 14:1 (tetradecenoic acid)	0.003 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.116 g	N/D
16:1 c	0.112 g	N/D
16:1 t	0.005 g	N/D
Heptadecenoic acid 17:1	0.011 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.603 g	N/D
18:1 c	0.596 g	N/D
18:1 t	0.007 g	N/D
Gadoleic acid 20:1 (eicosenoic acid)	0.32 g	N/D
Erucic acid 22:1 (docosenoic acid)	0.267 g	N/D
22:1 c	0.267 g	N/D
22:1 t	0.001 g	N/D
Nervonic acid (Tetracosenoic acid) 24:1 c	0.012 g	N/D
Fatty acids, total polyunsaturated	0.948 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.136 g	N/D
18:2 n-6 c,c	0.128 g	N/D
18:2 CLAs	0.003 g	N/D
18:2 t not further defined	0.004 g	N/D
18:3 undifferentiated	0.041 g	N/D
18:3 n-3 c,c,c (ALA)	0.04 g	N/D
18:3 n-6 c,c,c	0.002 g	N/D
18:04	0.046 g	N/D
20:2 n-6 c,c	0.014 g	N/D
20:3 undifferentiated	0.012 g	N/D
20:3 n-6	0.005 g	N/D
20:4 undifferentiated	0.014 g	N/D
20:5 n-3 (EPA)	0.213 g	N/D
22:04	0.003 g	N/D
22:5 n-3 (DPA)	0.067 g	N/D
22:6 n-3 (DHA)	0.4 g	N/D
Fatty acids, total trans	0.016 g	N/D
Fatty acids, total trans-monoenoic	0.012 g	N/D
Cholesterol	43 mg	N/D

Amino acids	Amount	% DV
Tryptophan	0.24 g	54.55%
Threonine	0.891 g	50.63%
Isoleucine	0.909 g	54.37%
Leucine	1.561 g	42.23%
Lysine	1.839 g	54.99%
Methionine	0.613 g	N/D
Cystine	0.211 g	N/D
Phenylalanine	0.776 g	N/D
Tyrosine	0.862 g	N/D
Valine	1.044 g	49.43%
Arginine	1.226 g	N/D
Histidine	0.507 g	41.15%
Alanine	1.178 g	N/D
Aspartic acid	1.935 g	N/D
Glutamic acid	2.787 g	N/D
Glycine	0.909 g	N/D
Proline	0.7 g	N/D
Serine	0.757 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 Sockeye salmon

It is well-known that eating fish frequently helps protect against developing heart disease and heart attack. The oils in fish are unique; they have omega 3s–fatty acids not found in any other foods. The omega 3s in fish improves heart function and makes other conditions that contribute to heart disease less dangerous. For these reasons, the American Heart Association wants everyone to consume fish at least twice a week—particularly fatty species like salmon, herring, black cod, mackerel, and sardines. For people who already have heart disease, the oils in fish may be especially important, as they may improve the condition. Here are some ways omega 3s from fish help our hearts:

1. Heart Health

Omega 3s prevent the formation of blood clots. This is important because most heart attacks result when blood clots get stuck together in the blood vessels leading to the heart. They may protect against sudden cardiac arrest, a major cause of death from heart disease. They lower very high levels of triglycerides, a type of fat in the blood that, when elevated, increases the risk of heart attacks.

Intake of fish rich in omega 3 fat (including salmon) is related to decreased risk of numerous cardiovascular problems, including heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood. Intake of omega 3-containing fish is also associated with improved metabolic markers for cardiovascular disease.

2.  Reduce the chance of sudden death

Nearly half of all cardiac deaths occur suddenly before a person can seek help. Omega 3s from fish helps to maintain stable heartbeats, making it more difficult for potentially fatal, rapid, uncontrolled rhythms to develop.

3. Reduce the chance of stroke

Blood clots that develop in the brain or are carried to the brain from elsewhere cause strokes and serious disability. People who eat fish frequently are less likely to develop strokes.

4. Reduce inflammation

As heart disease develops, blood vessels become mildly inflamed and this makes heart failure more likely. This inflammation is greatly reduced in people who regularly consume fatty fish or the omega 3s from fish.

5. Improve the pattern of lipids in the blood

Different types of lipids (fat-like substances) are carried in the blood. The omega 3s found in fish can dramatically lower the number of blood fats (triglycerides) in blood and this decreases the chance of a heart attack. People with type 2 diabetes and certain types of heart disease can have very high levels of blood triglycerides. Eating fatty fish or the omega 3s found in fish is one of the best ways of lowering the amounts of these fats.

6. Improve “good” cholesterol or HDL levels

People who have higher levels of HDL or “good” cholesterol in their blood have a lower chance of heart failure. HDL helps remove cholesterol from the blood vessels where it can be harmful. Regularly eating fish or the omega 3s from them helps boost blood levels of HDL or “good” cholesterol.

7. Lower blood pressure

High blood pressure or hypertension increases the chance of heart disease and stroke, but can usually be well controlled by medicines. High blood pressure is sneaky because it can develop without a person knowing it. People who eat fish regularly steadily have a slightly lower blood pressure than those who do not eat fish regularly. Achieving and keeping a healthy body weight is especially important for lowering blood pressure.

8. Lower chance of blood clots

We need some blood clotting to heal injuries, but if blood clots too readily, it can block a blood vessel in the heart or brain. When this happens it can be fatal. The omega 3s from fish reduce the tendency to form blood clots and improve blood flow. Omega 3s also make red blood cells more flexible so that circulation through small blood vessels is improved.

9. Better blood vessel function

Our arteries do more than send blood around the body. Their cells are miniature chemical factories making substances that affect blood flow and the flexibility of the artery wall. With the omega 3s from fish, arteries are more elastic and less likely to promote the formation of blood clots. As a result, blood flow and blood pressure are improved.

10. More stable arterial plaques

One of the riskiest aspects of heart disease is the build-up of deposits or plaques in the blood vessels close to and in the heart. These plaques begin in childhood and show atherosclerosis. As the plaques grow larger they are more likely to break apart, starting a chain of events that can lead to heart failure. There is growing proof that the omega 3s from fish help make these plaques more stable and less likely to rupture.

11. Brain Health

Many researchers consider DHA to be the most important fat found in the human brain, and the unusual concentration of this omega 3 fatty acid in salmon helps explain the research-documented benefits of salmon and omega 3 fish intake for thinking and the decreased risk of certain brain-related problems that accompanies omega 3 fish consumption. There is also an indication of decreased risk of cognitive decline in the elderly with regular omega 3 consumption.

12. Joint Health

Research on fish intake and joint protection has shown that EPA from fish like salmon can be converted by the body into three types of closely related compounds that work to prevent unwanted inflammation.

13. Eye Health

Omega 3 intake and consumption of omega 3 fish has been related to decreased risk of two eye-related problems: macular degeneration and chronic dry eye. Improvement has been noted with 2-6 weekly servings of salmon.

14. Cancer-Fighting Benefits

Intake of fish rich in omega 3 fat is also related to decreased risk for several types of cancer. These cancer types include colorectal cancer, prostate cancer, and breast cancer. Some of the strongest findings for decreased cancer risk following regular intake of omega 3 fish involve blood cell or lymph cell-related cancers including leukemia, multiple myeloma, and non-Hodgkins lymphoma. Similar to cardiovascular studies, cancer risk studies typically begin to show measurable benefits when omega 3 fish are consumed at least once per week.

How to Eat

• Sockeye salmon can be grilled, baked, steamed, smoked, or roasted.
• It is also sometimes eaten raw as sushi or sashimi.
• Poach your salmon on a bed of sliced lemon, fresh herbs, white wine, and water, or grill it on a barbecue or indoor grill.

Other Facts

• In the ocean, sockeye salmon are bluish back with silversides. While spawning, they turn bright red with green heads.
• Males and females both die within a few weeks after spawning.
• During spawning periods males have humped back and hooked jaws filled with tiny, easily visible teeth.
• Sockeye salmon meat gets its color from the orange krill they eat while in the ocean.
• The name sockeye comes from a poor attempt to translate the word suk-kegs from British Columbia’s native Coast Salish language. Suk-keg means redfish.
• Sockeye is anadromous and lives both in fresh and saltwater.
• Females can produce between 2,000 and 4,500 eggs.
• They are muscular fish with large glistening scales.
• The sockeye’s oily richness and firm flesh make it perfect for barbequing.
• The world record weight of sockeye is only 15.3 pounds—the size of a small Chinook!
• Females create three to five separate nests and lay eggs in each of them to ensure the best chance of survival for at least some of their young.
• Sockeyes are the third most abundant salmon species in the Pacific

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.

References

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