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Best to buy
Look for salmon that smells fresh like the ocean with clear eyes, clean gills, and moist scales.
Store it safely
Remove packaging, rinse fish under cold water, and pat dry with paper towels. Refrigerate covered with crushed ice and cling wrap for up to two days.
Tasty Tip
The secret to fantastic salmon is to not overcook it. Salmon is done when its flesh becomes opaque but is still moist on the inside.
Quick & easy recipe
Place seasoned or marinated salmon on a well-greased broiler pan and broil 4 to 5 inches (10 to 12.5 cm) from heat.
Also indexed as: Atlantic Salmon, Chinook Salmon, Coho Salmon, Humpback Salmon, Humpie Salmon, Smoked Salmon, Sockeye Salmon
For all conventional cooking methods, first measure the salmon at its thickest point, including stuffing if used. For each inch (about 2.5cm) thickness, cook at high heat 10 minutes if fresh or fully thawed; 12 to 15 minutes if partially thawed; 20 minutes if solidly frozen. Add 5 minutes to total cooking time if the salmon is foil-wrapped or heavily sauced. The secret to successful salmon cookery is to not overcook it. Whichever of the following cooking methods you choose, your salmon will be cooked when its flesh becomes opaque, yet is still moist on the inside.
Baking
Place salmon in a greased baking dish (or wrap in oiled foil and place on a baking sheet). Brush with melted butter or oil and season with salt and pepper. Bake in a preheated 450°F (230°C) oven.
Barbecuing
Place marinated salmon over hot coals on a well-oiled grill. Baste frequently and turn once halfway through cooking period. Because salmon is lean compared to other protein foods, it does not exude a lot of self-basting fat. Be sure all grills, baskets, racks, foil, and other utensils are well-oiled to ensure easy handling of salmon while barbecuing. Marinating and frequent basting will keep salmon moist and flavorful.
Broiling
Place seasoned and/or marinated salmon on a well-greased broiler pan. If using fillets, fold thin ends under to ensure even cooking. Broil under a preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat.
Pan frying
Coat salmon with seasoned flour or crumbs and fry in a small amount of hot butter or oil, turning once halfway through cooking time.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in salmon, then cover pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness of the fish.
Steaming
Place salmon on a greased perforated rack over 1 to 2 inches (2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep the water at a constant boil through cooking time.
Stir-frying
Cut salmon steaks or fillets into bite-sized pieces. Coat with cornstarch and stir-fry gently and briefly in hot oil before adding to your favorite stir-fried vegetables.
There are five types of Pacific salmon. Chinook, also called the spring or king salmon, often weighs in at more than 35 pounds (15.75 kg); prized by gourmets, its firm flesh can range from ivory white to deep red. Chum salmon (also known as dog salmon) are known as keta when canned; the flesh ranges from pale to medium red. Coho, or silver salmon, is known for its red color and its versatility. Sockeye is the mainstay of the commercial fish industry; it has a deep red-orange, firm flesh, and is called “red salmon” when canned. Lastly, Pink salmon (also known as humpback or humpie) are the smallest and most abundant of the Pacific species; the flesh is light in color and delicately flavored.
Atlantic salmon, native to Nova Scotia and Norway, is usually farm-raised in the United States.
Salmon (Atlantic wild, cooked, dry heat), 3 oz. (85g)
Calories: 155
Protein: 22g
Carbohydrate: 0g
Total Fat: 7g
Fiber: 0g
*Excellent source of: Phosphorus (217.60mg), Riboflavin (0.41mg), Niacin (8.57mg), Selenium (39.78mcg), Vitamin B6 (0.80mg), and Vitamin B12 (2.59mcg)
*Good source of: Copper (0.27mg), Pantothenic Acid (1.63mg), Potassium (533.80mg), and Thiamin (0.23mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Provides 1.6 grams of omega-3 fatty acids
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires February 2010.
