Atlantic Salmon

Name: Atlantic salmon (Salmo salar) — a large, silvery, anadromous fish that is born in rivers, migrates to the sea, and returns to spawn. The vast majority sold today is farmed, in Norway, Chile, Scotland and Canada. Wild Atlantic salmon is now rare and protected in many regions.

Description

Atlantic salmon were once abundant across the rivers of the North Atlantic, but wild populations have collapsed because of overfishing, dams and pollution, and the species is endangered in parts of its range. Farming began in Norway in the 1960s, and has become a huge industry, producing most of the world's salmon.

Farmed salmon is fed a diet containing astaxanthin, which gives the flesh its pink colour, as wild salmon get it from eating krill and shrimp. Fish farming has raised environmental concerns about sea lice, escapes, disease and waste, though many farms now use better practices, and the fish is typically fattier than wild salmon.

Main nutrition value

Atlantic salmon is an oily fish, and a rich source of the long-chain omega-3 fats EPA and DHA, vitamin D, vitamin B12, selenium and protein.

How best to be consumed

Atlantic salmon is versatile, and easy to cook.

1. Bake, roast or pan-sear fillets skin-side down for 4 to 6 minutes per side, with lemon, herbs and olive oil.
2. Poach gently, or cure with salt, sugar and dill for gravlax, or smoke.
3. Flake into salads, pasta, fishcakes and pâté, or serve as sashimi if sold as sushi-grade.
4. Cook to 63°C, or until just opaque and flaking, so it stays moist.
5. Look for ASC, MSC or other sustainability certification.

Overconsumption could cause…

Atlantic salmon is healthy in food amounts, with some points to know.

1. Fish allergy, which can be severe and is usually lifelong, so anyone allergic must avoid fish and check labels, including fish in sauces and dressings.
2. Environmental contaminants such as PCBs and dioxins, which build up in the fat of oily fish, so eating a variety of fish and trimming skin and fat can help, and the benefits of oily fish generally outweigh the risks for most people.
3. Gout flare-ups in people with gout, since fish and shellfish are moderately high in purines.
4. Food poisoning and parasites (such as anisakis worms) from raw or undercooked fish, so use fish sold as suitable for raw eating, freeze it first, and take extra care in pregnancy and with weak immunity.
5. Environmental concerns about some farming practices, and antibiotic or chemical use in some regions, which many shoppers weigh.

GroupsOily FishFinfishHigh proteinLow sodiumRich in omega-3Rich in seleniumRich in vitamin B12Fresh

Related foodsAtlantic MackerelMackerelSardinesEelHerringTrout

Wikipedia — Atlantic salmon, used for origin, naming and history: https://en.wikipedia.org/wiki/Atlantic_salmon