Highly regarded for its delicious flavor, salmon has a stellar nutritional reputation, yet lacks the high mercury levels that taint some of its seafood kin. From B vitamins to omega-3s, this power food is a healthy catch in more ways than one.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Celebrated for its omega-3 fatty acids, salmon offers both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), but the amount varies with the type of salmon. Research shows these omega-3s can help lower triglyceride levels and blood pressure and may even alleviate symptoms of rheumatoid arthritis. Wild salmon’s pink hue, which comes from a diet of nutrient-rich krill, signals an abundance of carotenoids, mainly astaxanthin, which has anti-inflammatory properties. The mineral selenium, another antioxidant found in salmon, protects healthy cells by fighting off free radicals; it also helps thyroid function. Salmon boasts B vitamins (including niacin, B6, B12) and vitamin D, which is found naturally in few foods. Consider canned wild salmon when fresh is not an option; it yields the same benefits.

　　

HOW TO BUY

Step 2

Rich-tasting wild salmon is the safest bet. It offers more nutrients than farmed; typically, wild Alaskan salmon makes a better environmental choice, too. The farming process pollutes ocean waters, often requires the use of antibiotics, and results in fish (sold as “Atlantic salmon”) with lower levels of vitamin D and omega-3s than wild. Farmed salmon also tend to be high in PCBs (polychlorinated biphenyls), due to their diet of fish meal. And because farmed salmon don’t eat wild crustaceans, they either have paler flesh than wild salmon or are fed color-altering dietary supplements. (Ask your fishmonger how the fish was raised or caught.)

　　

HOW TO STORE

Step 3

Keep fresh salmon in the refrigerator wrapped in paper for up to two days. Frozen salmon may be stored in a resealable plastic bag for up to three months.

　　

PREPARATION TIP

Step 4

Salmon tastes best when prepared simply, showcasing its nuanced flavor. It pairs well with citrus and fresh herbs. To broil, rub with oil and season with salt and pepper. Cook just until the flesh is opaque, but still moist, 6 to 8 minutes.

　　

DID YOU KNOW?

Step 5

When wild salmon swim upstream from the ocean into rivers and streams to spawn, they help replenish those freshwater habitats with nutrients such as nitrogen and phosphorus.

　　

recipes

Step 6

Steamed Salmon with Avocado p.90

　　

Step 7

Salmon Salad and Curried Egg on Multigrain Bread p.126

　　

Step 8

Poached Salmon with Asparagus, Herbs, and Baby Greens p.207

　　

Step 9

Roasted Salmon and Parsnips with Ginger p.208

　　

Step 10

Curry-Rubbed Salmon with Napa Slaw p.211

　　

Step 11

Citrus-Roasted Salmon with Spring Pea Sauce p.211

　　

Step 12

Miso Salmon with Cilantro Sauce p.212

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