It’s O-Fish-al! Salmon is a Must Have Superfood

Seafood is a staple for many coastal communities and cultures around the world. Salmon is coveted for its rich, buttery flavor, and is loved by seafood lovers and culinary enthusiasts alike.

One of my favorite places as a culinary aficionado and ecologist is Ketchikan, Alaska – the salmon capital of the world. My memories of hiking to rivers to see the salmon run for the first time in my life will always hold a special place in my heart. I was completely in awe of the vast numbers of massive pink fish swimming side by side, drawn by their natural instincts to travel from the sea into their final destination of crisp, freshwater riverbeds. Learning about sustainable fishing and treating our planet with pure respect from the First Nations people of Ketchikan was a pleasure and a learning experience of a lifetime. They showed us how to smoke their fresh catch. The whole filet was brined for 4-6 hours with a brown sugar solution, and then cold smoked. When the time came to taste this traditionally smoked salmon, I knew I was in for a treat – and I was right. It was absolute heaven! Since then, I have sought out that same flavorful fish whenever I am craving seafood. It’s versatile, flavorful, and holds immense history and meaning behind it.

Rich in omega-3 fatty acids, salmon is great for both your body and your brain. This particular type of fatty acid is known to improve memory and cognitive aging when consumed regularly. Omega 3s are a strong anti-inflammatory, and play a critical role in brain development and cognitive function. Lack of omega-3s in one’s diet can lead to development of neurological disorders such as dementia, bipolar disorder, depression, and more. Studies have found that frequent consumption of fish high in omega-3s lead to a 10% lower risk of dementia and a 30% lower risk for Alzheimer’s Disease. Consumption of omega-3s has also been shown to reduce the risk of depression, atherosclerosis, rheumatoid arthritis, and even some types of cancers and their side effects.

Along with omega-3s, salmon is chock full of vitamins, including vitamin B which keep your brain and nervous system functioning at optimal levels. It also contains high levels of potassium, which can reduce the risk of stroke and cardiovascular diseases. Salmon also contains selenium, which is a key nutrient for driving DNA synthesis and preventing oxidative stress. Selenium has also been found to reduce the risk of cancers, including gastrointestinal cancers. Astaxanthin is another compound that has immense health effects, and is well known to be a strong anti-inflammatory. Studies have shown that astaxanthin has neuroprotective, anticancer, and cardioprotective properties that has great potential for treating neurodegenerative and cardiovascular disorders and disease. Salmon is also high in protein, which can help boost your metabolism and satiate your appetite. This is one of the main reasons why salmon is so common in diets. It is filling, encourages higher metabolism levels, and is generally lower in calories compared to other forms of animal protein.

Choosing the right salmon for your culinary desires is definitely a process…..

First, let us begin on how to choose a fresh fish. In order to choose a good salmon, you must use your senses – sight, smell, and touch (taste comes later)! A good salmon should have the proper color, touch, and smell, while also being a sustainable catch. Whole salmon should have clear, bulging eyes. If the eyes of the fish are cloudy and sunken in, be wary – that fish has likely been sitting for a while! Filets should be a bright orange-red color with good marbling, which is the striping of muscle and white fat. When pressed with your finger, the flesh of the fish should bounce back and not leave an indent. This tells us that the fish has not been sitting and slowly deteriorating. Finally, the most tell-tale sign of a good fish is the lack of a fishy-smell. A fresh fish should never smell like the wharf. If it makes you turn up your nose, don’t bring it to your kitchen! Fresh salmon should smell of the sea – refreshing and clean. By following these guidelines, your fish will always taste fresh and delicious while also containing the most nutrients possible!

Different types of salmon have different flavor profiles and even different names. The main five types of salmon you will come across at your market are: King (Chinook), Sockeye (Red), Coho (Silver), Pink (Humpback), and Atlantic. King, or Chinook, salmon is named after royalty because of its extremely rich flavor and massive size. It’s buttery and high in fat, loaded in omega-3s, and are by far the largest of the salmon species. This type of salmon is coveted for its rich yet delicate taste, which will cost you a pretty penny at the market. Next is Sockeye salmon, which is much leaner than Chinook, but it is flavorful and extremely popular smoked or dried. Coho is a subtler salmon, with medium fat and a less intense flavor, which is ideal for people who are looking for an omega 3 rich protein, but without the seafood taste. Pink salmon is very low fat, with little oils and a mild taste. Pink salmon is the smallest out of all the salmon, and is more commonly found canned. Finally, we come to Atlantic salmon. Atlantic salmon is commonly farmed, and therefore much more affordable than the other types of salmon. It has a mild taste and profile much like pink salmon, however, farmed salmon can have environmental consequences and are not always the healthiest of fish.

Farmed salmon are mass bred. Since it is difficult to keep track of and treat a single fish, the entire school of farmed salmon in pools of thousands are treated. This leads to an excess use of antibiotics and higher risk of chemical contamination in healthy fish, which then makes their way onto our plates. These fish are also at risk for destroying local biodiversity by escaping fish farms, invading ecosystems not native to them and potentially bringing in diseases from the farm itself. However, fish farms are not the only things that can harm the environment. Over 70% of all fish stocks are overfished, meaning that these populations cannot reproduce to sustainable numbers in a certain period of time. As commercial fishing continues, those fish populations will continue to decline until they are no longer able to maintain a healthy population, causing them to become endangered and pushing them to the brink.

In order to be a responsible seafood consumer, it is important to know where your fish come from, how they are caught, and if they have a stable population. Before you shop, check out organizations like Seafood Watch, which will provide you with a list of fish species that are safe to consume and are better for both you and the environment. Check your fish counters, cans, and frozen packaging for stamps from the Marine Stewardship Council or Friend of the Sea labels. These organizations are dedicated to informing you if your seafood purchases are within environmental and legal fishing guidelines, ensuring sustainable and ethical fishing practices!

With a little bit of research, you can do a whole lot of good for both your body and your environment. Next time you’re looking for seafood, consider buying sustainably caught salmon in order to fuel your brain and gut microbiome, and care for your planet!