Salmon

Salmon: Nutrition, History and Cooking Guide

Salmon is one of the most nutritionally significant and widely celebrated food fish in the world. Atlantic salmon (Salmo salar) and the five Pacific species — Chinook (king), coho (silver), sockeye (red), pink, and chum — have been central to the diets of coastal and river-dwelling peoples on both sides of the Northern Pacific and Atlantic for thousands of years. In the Pacific Northwest of North America and in the rivers of Alaska, salmon was the primary food staple for many indigenous nations, who developed elaborate fishing traditions, preservation techniques including smoking and drying, and deep cultural relationships with the fish across millennia. In Scotland and Ireland, Atlantic salmon from the great rivers — the Spey, the Tweed, the Shannon — was historically a luxury product preserved by smoking, and Scottish smoked salmon remains one of Britain's most prized food exports today. Modern aquaculture has made Atlantic salmon one of the most widely farmed fish in the world.

Nutritional Value of Salmon

Salmon provides 140 kcal and 22.6 g of protein per 100 g, with 5.6 g of fat. It is one of the best dietary sources of long-chain omega-3 fatty acids — specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — providing around 1.5–2 g per 100 g depending on the species and whether farmed or wild. Wild salmon has a more varied omega-3 profile related to its natural diet; farmed Atlantic salmon typically has higher total fat but this varies by feed composition. Salmon provides B12, niacin, vitamin D, B6, selenium, and phosphorus in substantial quantities. Vitamin D from salmon is particularly significant given widespread deficiency in Northern Europe.

Health Benefits of Salmon

The omega-3 fatty acids EPA and DHA in salmon are among the most well-researched health-promoting nutrients in the human diet. Regular consumption is associated with reduced inflammation, lower triglyceride levels, improved cardiovascular function, and support for brain health across all life stages — from fetal brain development to reduced cognitive decline in older adults. Most health bodies recommend eating oily fish including salmon at least twice per week. Vitamin D from salmon supports bone health, immune function, and mood regulation. The selenium content supports thyroid function and antioxidant defence.

How to Select and Store Salmon

Fresh salmon should smell of the sea — clean and briny, not fishy. The flesh should be firm, moist, and bright in colour — deep orange-red for sockeye, pink-orange for Atlantic. Avoid salmon with grey patches, excessive milky liquid, or an unpleasant odour. Refrigerate for up to two days; freeze for up to three months. Smoked salmon keeps refrigerated for up to a week unopened.

How to Cook Salmon

Salmon suits pan-frying, oven-roasting, grilling, poaching, and steaming. For pan-fried fillet: season, place skin-side down in a moderately hot pan with oil, cook for five to six minutes until the skin is crispy and the flesh is cooked two-thirds through, flip for one minute, rest. For oven-roasting: roast at 200°C for twelve to fifteen minutes. Salmon is best served medium — slightly translucent at the centre — rather than cooked through entirely, which produces dry results.