Ingredient 911: Salmon

Learn all about the incredible health benefits of salmon, which is packed with omega-3 fatty acids, and get my best tips on the best way to cook it!

Salmon is one of my favorite ingredients to cook because it's tasty and nutrient-dense. Some of my favorite salmon recipes are my Baked Honey Ginger Salmon, Air Fryer Salmon Teriyaki, Miso Maple Glazed Salmon and Grilled Salmon Burgers with Dill Yogurt Sauce.

Did you know that the current USDA dietary guidelines recommend eating at least two servings (4 oz each) of seafood per week? Also The American Heart Association has a dietary guideline recommendation that adults should eat at least two servings (3 oz each of cooked fish or ¾ cup flaked fish) of salmon or other omega-3 rich fish per week. 

This is because salmon and other seafood contain many important nutrients that are so beneficial for our health.

Jump to:

• Salmon Nutrition
• Seafood and Mercury
• Vegetarian Sources of Omega-3s
• How to Cook Salmon
• What to Serve with Salmon
• Favorite Salmon Recipes
• Reviews

Salmon Nutrition

Why is seafood being emphasized so much?  It’s because salmon and other fatty fish like mackerel, herring, lake trout, sardines and albacore tuna have high levels of the omega-3 fatty acids.

They're specifically rich in 2 omega-3 fatty acids- eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  Turns out, these compounds have incredible health benefits!

Our bodies don’t make omega-3s so we must get them from our diet. Here are just a few things that omega-3 fatty acids do:

• They are associated with reduced cardiac death.  Specifically, they decrease the risk of irregular rhythms, may decrease triglycerides, lower blood pressure, reduce blood clotting, and slow the growth rate of atherosclerotic plaques.
  - An analysis of 20 studies involving hundreds of thousands of participants found that eating approximately one to two 3-ounce servings of fatty fish a week reduces the risk of dying from heart disease by 36 percent.

• Did your parents always tell you that fish is “brain food”?  It turns out they were right!  Omega-3s are important for neurological development, especially in fetal development and also in young children.  Research shows they may improve learning ability in children.  They may also help reduce the risk of dementia in the elderly.

• They reduce inflammation and boost immunity.  Omega-3s may also improve arthritis symptoms and reduce the risk of certain types of cancer.

In addition to all of the health benefits provided by omega-3 fatty acids, salmon is also high in protein and has an abundance of vitamins and minerals. These include B-complex vitamins, selenium, phosphorus, and potassium.  

I especially enjoy using wild Alaskan seafood.  On top of all of the amazing health benefits, wild Alaskan salmon is a sustainable fish.  That means it can be enjoyed relatively guilt-free with regards to the environment.

Want to know how salmon stacks up to other fish like mahi mahi when it comes to flavor, nutrition, and cooking methods? Read my post Mahi Mahi vs. Salmon: What You Need To Know.

Seafood and Mercury

Recently, there have been many concerns about mercury and other contaminants in fish.  The amount of contaminants depends on the type of fish and where it’s caught.

Fish higher up in the food chain such as shark, swordfish, king mackerel and tilefish tend to have higher levels of mercury.  This is because they eat the smaller fish and therefore their levels build up. 

Industrial pollution can also produce mercury that contaminates water.  For this reason, every state issues advisories about the safe amount of locally caught fish that can be consumed.  Salmon, however, is typically low in mercury. Alaska's waters are also among the cleanest in the world.  

The current USDA guidelines state that the benefits of consuming seafood far outweigh the risks, even for pregnant women.  For most people, it’s unlikely mercury would cause any serious effects. 

However, it is still recommended by the Food and Drug Administration and Environmental Protection Agency that women who are pregnant or nursing and children under 12 should avoid high mercury fish. 

They can enjoy the heart healthy benefits of salmon and other low mercury fish.  But they should limit their intake to 12 ounces/week and limit albacore tuna to 6 ounces/week.

Vegetarian Sources of Omega-3s

For those vegetarians out there, don’t worry- you can get omega-3s from supplements.  But consult your doctor first as they can have adverse side effects at high doses. 

Also, certain vegetarian foods such as canola oil, flaxseed, walnuts, broccoli and soybeans contain high levels of alpha-linolenic acid (ALA).  ALA is another omega-3 that is good for you but it hasn’t yet been proven to have the same health benefits as EPA and DHA.

How to Cook Salmon

Salmon's rich flavor and firm texture lend themselves well to various cooking methods, from simple grilling to baking and even poaching.  I often cook salmon in the air fryer because it doesn't leave a fishy odor in my kitchen. My air fryer salmon teriyaki is a family favorite- my kids love it. 

The key to preparing perfect salmon is to avoid overcooking it. I think the best way to cook it is to pan roast it, which is a technique that restaurants use to cook proteins. 

Pan roasting involves searing the fish on both sides in a hot skillet and then sticking the skillet in the oven to finish cooking it.  By searing it first, you get a nice, golden crust and it locks in all of the juices.  This keeps the salmon buttery and moist. 

The easiest way to check if your salmon is cooked is to press down on it gently with a fork. If the flesh flakes easily, then it's done.

Not sure if your salmon is past its prime? Read my post on How To Tell If Salmon Has Gone Bad so that you can always enjoy this delicious fish at its best!

What to Serve with Salmon

For a well-rounded meal, you can serve salmon with your favorite side dishes.

You can pair it with steamed rice, cauliflower rice, quinoa fried rice, mashed potatoes or celery root purée.

I like to serve it with a vegetable on the side like my perfect oven-roasted vegetables, miso glazed Brussels sprouts, sesame roasted broccoli or roasted asparagus and grape tomatoes.

If you have an air fryer, try my air fryer diced potatoes, air fryer zucchini, crispy air fryer zucchini fries, perfect air fryer asparagus, or air fryer butternut squash.

Favorite Salmon Recipes