If you are thinking of fish to eat, one of your top two choices would likely be salmon. Yup, salmon is the most consumed fish by value, and its popularity is most likely linked to its superfood status. However, the superfood label may be a marketing ploy by fisheries to expand sales. So, it behooves consumers to be informed before the next grocery run. Rest assured, this post tells you about the different species of salmon and where they come from, how they are raised, and what to look for when buying. Finally, GFL did the research on where to go to purchase quality salmon for your so-fish-ticated palate.

Species

In North America, the Pacific Ocean is home to five salmon species: Coho, King, Sockeye, Pink, and Chum. These also go by other names, as seen below. Additionally, the Masu and Amago species are found only in Asia, according to USGS.gov.

Chum	Dog/Keta/Silverbrite
Coho	Silver
King	Chinook
Pink	Hump
Sockeye	Red

Most of the salmon from the Pacific Ocean are wild caught, although some may be bred through aquaculture, like King Salmon.

On the other hand, there is only one species of Atlantic salmon, and this wild variety is now considered endangered because of overfishing and habitat destruction. Because of this, the Atlantic Salmon we consume are mostly farm-raised.

Salmon Aquaculture and Strict Quality Standards

The Atlantic salmon we eat today are likely farmed in Alaska, Canada, Norway, Ireland, Scotland, Chile, Australia, and New Zealand. Farm-raised salmon accounts for 70% of the salmon market. Interestingly, the demand for salmon has tripled in the past forty years, according to WorldWildLife.org, partly because of a growth in the world population and its superfood status. Farm-raising of Atlantic salmon is why it is continuously available in supermarkets and restaurants throughout the year.

You may have heard aquaculture has a bad reputation for keeping up with the increased demand and the desire for profit maximization. As such, Atlantic Salmon were bred to grow fast. Aquaculture fisheries were cited for using antibiotics and pesticides to grow salmon in very crowded net pens. Consequently, watchdogs such as the Aquaculture Stewardship Council (ASC), Global Salmon Initiative (GSI), and Monterey Bay Aquarium Seafood Watch came about to maintain strict standards in place today. Sometimes, even a high-end supermarket like Whole Foods Market has self-imposed aquaculture guidelines and regulations. Many sustainably sourced salmon may also have an MSC (Marine Stewardship Council) label.

Salmon Buying Guide: What the Pros Know

This segment summarizes the different options to consider when buying salmon to help you make the best choice.

Fresh vs. Frozen

What comes to mind when you see the word fresh fish? For many of us, fresh means that the fish was just caught in local waters and is consumed within hours of the catch. However, most of us do not live close to where the salmon is caught. Therefore, what we are likelier to get in our supermarket are previously frozen fish because most of the salmon that we consume are not local unless you live within 100 miles from the source. The salmon is flash-frozen immediately to preserve freshness, flavor, and quality.

Fisheries may place salmon in ice and vacuum pack them to be sold frozen. Frozen salmon is just as good as fresh salmon because of new technology. Moreover, frozen salmon is cheaper and has a lower carbon footprint than the fresh version. Read this article from Epicurious for in-depth salmon buying tips. But here are some takeaways.

• Fresh is not necessarily better than frozen.
• We buy fish using our nose and eyes. If you have the rare opportunity to smell, experts say that the fish should smell like the ocean, not fishy, and no hints of ammonia. However, it is likelier that we buy fish by looking at the color and texture. Wild caught salmon are generally pinker than the Atlantic Salmon because of diet. Wild salmon feasts on krill and algae while aquaculture salmon is fed fish pellets with food dye. However, the rule is to avoid fish that looks gray, dry, bruising with browned spots around the belly, and edges that are gaping, meaning the flesh begins to separate. However, sometimes salmon may be dropped and get bruised. If you see that most of the flesh is moist with a vibrant color, the fish is still safe to eat.
• Read labels on the fresh or frozen versions that guarantee sustainability sourcing.
• Avoid frozen packages with ice-crystals which could be mean that the fish has been thawed and refrozen, or it has been in the freezer for a long time. Look at the best-by label on the package. Frozen salmon should be good up to four months from when it was caught and if it is properly frozen.

Sushi-Grade

Sushi-grade fish is cleaned very well within minutes after the fish is caught, then flash-frozen at -40C to kill parasites. However, the FDA does not have an official definition nor monitor such claims. Therefore, sushi-grade could be another marketing ploy. Nonetheless, the FDA has strict guidelines for fish that are served raw or partially cooked and must undergo parasite destruction by freezing methods. 

Organic

You may be confused when you see the organic label on farm-raised salmon. While the USDA does not certify farm-raised seafood as organic, the European Union and Canada issue organic certifications. Retailers like Wegman’s, Fresh Direct, and Safeway sell organic farm-raised salmon. 

Taste, Color, and Availability

Salmon species have different colors, tastes, and seasons. Learn more from these curated articles from Food and Wine and Spruce Eats. However, if you don’t feel like reading the articles, here’s a quick summary. 

Species	Taste	Color	Availability
Chinook/King	Oily, high fat	Red, pink, orange, white, marbled due to variations in their diet	Fresh or frozen all year round. Wild caught available from April to early October.
Coho/Silver	Mild, subtle, medium fat	Bright red	Fresh or frozen all year round. Wild caught available from April to early October.
Sockeye/Red	May be fishy, medium fat	Red	Fresh or frozen all year round. Wild caught available from April to early October.
Chum/Dog/Keta/Silverbrite	Mild, low fat	Pale to medium red	Prized for its roe. Also used in cans.
Pink/Humpback	Mild, low fat	Light pink	Used mainly in cans. Also available smoked.
Atlantic Salmon	Mild, moderate fat	Pink to orange	Fresh or frozen and smoked available all year round.

Nutrition Content Benefits

As mentioned, salmon is a superfood because it is a healthy source of protein, omega-3 fatty acids, Vitamin B12, selenium, Vitamin D, and more. The nutritional benefits are below. Additionally, the breakdown of protein and omega-3 content for the different species is provided.

Omega-3 fatty acids (polyunsaturated fats)	Promote cardiovascular health as an anti-inflammatory, lowers blood pressure, and regulates electrical rhythms. Supports brain function by improving brain cell repair and regeneration.
Selenium	Necessary for thyroid metabolism, DNA synthesis, and reproductive health.
Vitamin B12	Involved in red blood cell production, energy production, and regulating the central nervous system.
Vitamin D	Bone health, reduce cancer growth, and anti-inflammatory.

Comparison of Omega 3 and Protein in 3.5 oz. raw salmon (100g)

Species	Omega-3	Protein
Keta/Chum/Silverbrite/Dog (wild)	2.1g	20.1g
King/Chinook (wild)	2.0g	19.9g
Coho/Silver (wild)	1.3g	21.6g
Sockeye/Red (wild)	1.2g	21.9g
Pink/Hump(wild)	1.1g	19.9g
Atlantic farm-raised	2.3g	20.4g

By the way, omega-3 fatty acids are essential fats our bodies cannot produce, so we need them in our diet. Atlantic farm-raised salmon has more omega-3 than wild salmon, while wild Sockeye and wild Coho and Atlantic farm-raised have the highest protein content.

Dietary Guidelines

The U.S. Dietary Guidelines recommend two 4 oz. servings (palm size) of cooked fish per week. In addition, the FDA advises pregnant or breastfeeding women to eat 2-3 servings and children between 1-11 years consume two servings of cooked fish from the best choice list (based on the mercury level), and salmon is on that shortlist. 

GFL: Where to buy

You can buy salmon at many grocery stores. Whether purchasing fresh or frozen, it is essential to read labels or ask questions. Is the salmon wild or farmed? Does it have an MSC label guaranteeing that what you buy is sustainably fished and responsibly farmed? Where did it come from?

The Marine Stewardship Council provides a list of certified businesses that bear the blue MSC label. Here are a few chosen retailers listed in alphabetical order.

1. Albertson’s
2. Aldi
3. Amazon Fresh
4. Costco
5. Fresh Direct
6. Kroger
7. Ralph’s
8. Safeway
9. Sam’s Club
10. Shoprite
11. Stop and Shop
12. Target
13. Walmart
14. Wegman’s
15. WholeFoods Market

And MSC brands that offer smoked and cured seafood products are Blue Hill Bay, C&H Classic Smoked Fish, Ducktrap, Gerard & Dominique, and Seabear.

If you shop at Trader Joe’s (TJ’s) like me and wonder whether it sells sustainably sourced salmon, brace yourself. I was disappointed to learn that TJ’s is not always transparent about its seafood sourcing policies and has limited sustainability information on its seafood products to customers, according to Greenpeace. This organization ranks U.S. supermarkets on their seafood’s sustainability and social responsibility. So next time you find yourself in the fish section at TJ’s, read the package label. 

Additionally, check out the salmon buying guide published by the Monterey Bay Aquarium Seafood Watch.

Lastly, you may want to consider buying salmon via subscription delivery. Although I have not tried this option, here is an article on 15 Seafood Subscription Services.

Recap

Salmon is packed with omega-3, protein, vitamins B12 and D, and selenium making it a superfood. However, the source of salmon has an environmental impact and must be considered. Farm-raised salmon is the answer to overfishing wild salmon and supplies the increased demand of a growing population. However, consumers must buy from retailers that source salmon from fisheries that adhere to strict standards enforced by environmental watchdogs. The other factors to consider when purchasing salmon are nutritional benefits, taste, and price. Farmed Atlantic salmon, Keta, and King have the highest omega-3, while wild Sockeye and Coho pack the most protein. King salmon is the most buttery, Sockeye may be fishy, and Atlantic, Coho, Chum, and Pink have mild flavors. (So, if you have a family member who does not like fishy fish, the mild flavored varieties are best.) Frozen salmon is generally cheaper than fresh if you shop on a budget. However, remember that frozen doesn’t mean it is of lesser quality since the fish was frozen at its peak freshness while in season. Instead, avoid frozen fish improperly stored and past their best-buy dates.

Thanks for reading and don’t forget to leave a comment or a favorite recipe. I’m ohfishially signing off!