Health & Nutrition

Salmon is one of the most popular fish to eat. It is quite rich in Omega-3 fat, protein, vitamins and minerals. Let’s look at the health benefits of some of these:

Omega-3 Fats

The positive effects of Omega-3 are well-known. They help lower “bad” cholesterol and blood pressure. They also act as anti-inflammatory agents in your muscles, including your heart.

Magnesium

Magnesium is important for maintaining proper muscle functioning. Low levels can result in muscle twitching, heart palpitations, high blood pressure and headaches. It is also used to help the body absorb calcium.

B Vitamins

The B vitamins are used mainly for proper metabolism, immune system support and mental functioning.

Potassium

This mineral is quite important. It regulates your heart beat and nervous system, along with managing the flow of water throughout cells.

Selenium

Selenium has certain antioxidant effects and might help lower the risk of cancer.

Finding salmon is relatively easy. You can buy it in grocery stores or fish markets. You can buy it as smoked salmon, frozen fillets or in canned form. In restaurants you will often see salmon as well. Always try to buy wild fish, as opposed to farmed fish.

Most salmon you’ll find in North America comes from the Pacific ocean, usually Alaska. There are various kinds, but you should be able to find wild salmon. Atlantic salmon is a little more rare and is generally farm-raised, so you should avoid it.

Wherever you’re buying it from, you should make sure that everything is fresh and hygienic. Check that everything set up is clean and orderly. There should be plenty of ice around the fish and they should be covered. It should have a nice, mild aroma…not a strong one.

When buying a frozen fillet, it should be very pink and shiny. Press down on it to make sure it’s firm…squishy fish is not a good thing. It should also have that same mild aroma, not anything pungent. If you store it in your freezer, make sure to eat it within a few months. Otherwise, it can stay in the fridge for 2 whole days and should be eaten as soon as possible. The same day is the best option.

Now, if you’re actually buying the full fish, there are other things you should be checking. First of all, the skin should again be shiny. The eyes should not be clouded, but clear, and the gills should be bright red. Again, make sure it doesn’t have a strong aroma.

If you’ve bought a fillet, there are many ways to cook it. A whole fish can really only be grilled or baked. It doesn’t take too long to cook either. A typical fillet will only take 20 minutes in the oven on a moderate heat level.

Canned salmon is ready immediately — it’s already been precooked. It can be thrown into salads and put on sandwiches. Also, don’t worry about eating the bones with canned tuna. They are softer and it’s OK.

Hope that helps!