Don't know where to get salmon? That's quite reasonable. It's not like purchasing strawberries, where all you have to do is choose between organic and conventional, fresh or frozen. There are many types of salmon, each with its own size, color, and taste. Salmon are also grown in a variety of methods that may be beneficial or harmful to your health, the environment, and the species' long-term viability.
We've put up a detailed guide on how to purchase the healthiest salmon to assist you in making the best decision.
Salmon in Various Cuts
Knowing the cut of salmon to purchase is the first step in purchasing a wonderful piece of salmon. Your decision should be guided by the cooking technique you wish to utilize and the dish you're making. Here are some alternatives for you:
Steaks of salmon
This thick, transverse cut of a bigger fish comprises both sides of the salmon and contains a spherical bone in the center (the salmon's backbone). Grilling is a good option, but it may also be pan-fried or baked, like in this Lemon-Garlic Salmon dish. Some of our favorite grilled salmon recipes are listed here.
Salmon on the side
The section of the body between the head and the tail is known as the side. It's essentially a large filet that weighs several pounds. Scales, belly bones, and pin bones may be present when you purchase a side of salmon, all of which should be removed before eating. Better better, request that they be removed from the shop by the person working at the seafood counter.
Filets of salmon
A filet is the most common cut of fish you'll find at the shop or served in a restaurant. It's a part of a salmon side dish. The top loin, loin, belly, second cut, and tail are the five portions of the side. Each has a unique shape and fat content, making it perfect for a variety of treatments ranging from sashimi to pan searing.
Whole salmon
The term "whole salmon" refers to the whole fish, including the head, tail, scales, and bones. A whole salmon may be baked, or it can be broken down and cooked separately.
What to Look for When Purchasing Salmon
Now that you've learned about the many types of salmon cuts, it's time to understand how to choose high-quality fish. Here are some things to keep an eye out for:
Color
Depending on the species, salmon will be light pink to crimson. There should be no dimming at the margins and the color should be vivid.
Smell
Salmon should have an ocean scent, like a pleasant day at the beach. It should not have a fishy or unpleasant odor.
Texture
Salmon meat should be firm and glossy if not frozen or frozen earlier. The eyes of a complete fish should be brilliant, clear, and projecting.
Packaging
If you're buying still-frozen salmon, look for ice crystals, frost, discolouration, or liquid in the packaging. If you're buying "fresh" salmon from the refrigerator case that has been previously frozen, be sure it's well sealed, wrapped, or vacuum packed.
Salmon Procurement
When buying salmon, check the label to see where it was reared or fished, how it was processed, and if it was farm-raised or wild-caught. "Wild-caught Alaskan salmon, product of China," for example, may appear on a label. Because labor is cheaper in other countries, it is usual practice to ship fish to be processed elsewhere.
Is it better to buy farmed or wild salmon?
You generally have two concerns when deciding whether to buy farmed or wild salmon: sustainability and nutrition. Both farmed and wild salmon may be produced in ways that are beneficial, harmful, or neutral to both fish populations and the environment. Both have nutritional advantages and disadvantages.
Salmon that is environmentally friendly
Indoor recirculating tanks with wastewater treatment may be used to produce farmed salmon sustainably, while indoor recirculating tanks without wastewater treatment can be used to raise farmed salmon unsustainably. Although salmon may be grown in the water, open-ocean salmon farms pose a danger to wild salmon populations and create wider environmental issues.
Wild salmon may be caught in a number of ways, but knowing how they're caught isn't always enough to determine whether or not they're a sustainable option. Some varieties of troll-caught salmon, for example, which are caught one at a time in the ocean using a hook and line, are sustainable, while others are not. Sustainable wild salmon originates from non-endangered fish populations, regardless of how it is harvested.
When deciding between Atlantic and Pacific salmon, the contrast between farmed and wild salmon is important. If you're going to purchase Atlantic salmon, be sure it's farmed. Overfishing of wild Atlantic salmon has resulted in the extinction of at least one species.
What about salmon from the Pacific? Because their populations have been harmed by habitat degradation and hydropower dams, several kinds are protected under the Endangered Species Act. Pacific salmon, on the other hand, maybe wild or farmed, and natural stocks can be supplied with young fish from hatcheries to maintain population levels.
When you're shopping, seek salmon that has been certified by the Marine Stewardship Council. MSC accreditation guarantees that the fish was produced in a sustainable manner. The Monterey Bay Aquarium's Seafood Watch Guide is another place to look. Salmon is rated best, certified, good, and avoids assisting customers in making sustainable decisions.
Wild Salmon vs. Farmed Salmon Nutrition
Wild and farmed salmon have diverse nutritional profiles due to their differing diets. Farmed Atlantic salmon has a substantially greater fat content (and therefore calories). Wild salmon has more calcium, iron, potassium, and zinc than farmed salmon. Both of these foods are high in omega-3 fatty acids. In addition to less healthful saturated fats, both include healthy monounsaturated and polyunsaturated fats.
Wild salmon is never raised with antibiotics and may have lower levels of a pollutant called PCBs, so if you can afford the greater price and like the flavor, it may be the healthier option. Salmon's possible drawbacks aren't a major concern if consumed in moderation, according to health experts.
What about salmon that is grown organically? Although this isn't a genuine product in the United States, Creative Salmon, a Canadian firm, farms certified organic chinook salmon.
How much salmon should I buy for each person?
When it comes to nutrition, if you're purchasing Atlantic salmon, you may want to limit yourself to three to four ounces of raw salmon per person and supplement with grains and vegetables.
Six to eight uncooked ounces of wild salmon is a suitable serving size for thinner cuts or when you want to treat yourself. After cooking, raw salmon loses around a quarter of its weight.
Which Is Better: Fresh or Frozen Salmon?
To preserve the taste and freshness of salmon, it is usually frozen soon after it is caught. If you want genuinely fresh salmon, buy it locally and when it's in season.
It's important to remember that frozen salmon, like other frozen fish, is not a subpar product. The freshness we're all striving for is locked in by the flash-freezing technique.
When you get your salmon home, keep it in the fridge for no more than two days at 40°F or below before preparing it. If it's already frozen, keep it frozen at 0°F or below for up to eight months.
Refrigerate cooked salmon for up to four days. Unopened canned salmon may be stored for up to five years in a cold, dry location.
Types of Salmon
Atlantic Salmon
There are three species of wild Atlantic salmon: North American, European, and Baltic. They are also known as sea-run salmon, kelts, or black salmon. Because of their endangered status, wild North American salmon are not commercially harvested. You may anticipate farmed Atlantic salmon if you purchase it in the United States. This fish has a pale pink hue and a moderate taste. It's a great addition to one of our simple salmon dishes.
Salmon from the Pacific
Pacific salmon may be found off the coasts of Canada and the United States. Pacific salmon include king, coho, sockeye, pink, and chum. At the shop, you may buy both wild and farmed Pacific salmon.
Salmon King
The king salmon, often known as chinook salmon, is the biggest of the Pacific salmon. It also has the most fat and a smooth texture, making it ideal for poaching or smoking.
Sockeye Salmon
Sockeye salmon, sometimes known as red salmon, has a higher flavor and lower fat content than other types. It's available raw, smoked, canned, and in burgers.
Salmon Coho
Coho salmon, often known as silver salmon, has a moderate flavor, a delicate texture, and a modest fat level. They're ideal for poaching or roasting whole since they're smaller. Commercial overfishing and habitat destruction have made Northwestern coho salmon endangered under the Endangered Species Act, yet numerous species of wild-caught coho are still viable. Use it in one of our favorite salmon dishes.
Salmon with a pink hue
Cans of pink salmon are common. They have a reduced fat content and are best utilized in salads and salmon cakes. For a light meal, try it in our Speedy Salmon Patties.
Salmon Chum
Salmon roe is often obtained from chum or keta salmon (caviar). They have a reduced fat content and are suitable for drying, smoking, grilling, or roasting. health advantages To spice up plain yogurt, add fresh citrus fruits or nuts and seeds like walnuts and sunflower seeds for a wonderful immune system-boosting snack.
