Salmon

What Is Salmon?

Salmon is an oily fish with orange-pink flesh that lives in cold waters. Although it is a species that migrates between rivers and seas in the wild, most of the salmon found in supermarkets today is raised on controlled farms. The characteristic color of its flesh comes from natural pigments in its diet.

Thanks to its oily and soft texture, it doesn't easily fall apart when cooked and leaves a buttery feel in the mouth. This structure makes it suitable both for hot cooking methods like grilling and baking, and for raw preparations like smoking and tartare.

Nutritional Values of Salmon

Salmon is one of the fish richest in quality protein and omega-3 fatty acids. 100 grams of raw farmed salmon contains about 208 kcal of energy, 20.4 g of protein, and 13.4 g of fat; a significant part of this fat consists of EPA and DHA type omega-3s. It is also a valuable source of vitamins B12 and D.

What Are the Benefits of Salmon?

Due to its omega-3 fatty acid content, salmon is listed among the foods that, as part of a balanced diet, may support heart and brain health. Its high-quality protein content is also one of its notable features.

These statements are for general information; salmon is a food, not a claim to treat disease. Recommendations for fish consumption for pregnant women and children should be evaluated with a specialist based on personal circumstances.

How to Choose Salmon?

Fresh salmon's flesh should be firm, moist, and shiny; its smell should be a mild sea scent, not sharp or unpleasant.

• The flesh should be shiny and elastic; if pressing leaves a mark that doesn't spring back, it has lost freshness.
• There should be no drying, yellowing, or brown spots on the surface.
• In a whole fish, the eyes should be clear and full, and the gills bright red.

How to Store Salmon?

Fresh salmon is stored in the coldest part of the refrigerator, on ice, and should be consumed within 1–2 days. For longer storage it should be packaged airtight and frozen; frozen salmon should be used within 2–3 months and thawed slowly in the refrigerator.

Using Salmon in the Kitchen

The most common mistake in cooking salmon is overcooking; leaving it until the inside is completely opaque dries out the flesh. The tastiest result comes from cooking it briefly so the inside stays lightly pink and moist.

How to Make Baked Salmon?

Salmon fillets are seasoned with olive oil, salt, black pepper, and lemon, and baked in a preheated oven for about 12–15 minutes. Baking with dill and thin lemon slices on top enriches the aroma.

Pan-Seared Salmon

The skin side is cooked first, in a hot pan, until crispy; then it is flipped and cooked briefly on the other side. A piece of butter and lemon added at the end makes a classic pan sauce.

Which Recipes Use Salmon?

Baked salmon, pan-seared salmon with skin, grilled salmon, smoked salmon breakfast, and salmon salad are the most beloved recipes. The smoked version is used in sandwiches and meze, while the raw, high-quality version is used in tartare and poke bowls.

Frequently Asked Questions

What is salmon good for?

Salmon is rich in omega-3 fatty acids and quality protein, and is listed among the foods that, as part of a balanced diet, may support heart and brain health. It is a food; it does not claim to cure disease.

How is salmon cooked?

For the tastiest result, it is cooked briefly so the inside stays lightly pink and moist. 12–15 minutes in the oven, or a few minutes in a pan until the skin side is crispy, is sufficient; overcooking dries out the flesh.

Can raw salmon be eaten?

Only salmon that has been freshly and safely processed for this purpose (usually pre-frozen) is eaten raw. Eating ordinary cooking-grade salmon raw is not recommended; when in doubt, cooking is the safest route.

What should salmon's smell be like?

Fresh salmon has a mild sea scent; a sharp, sour, or ammonia-like smell indicates the fish has lost freshness. Such a fish should not be consumed.

How is frozen salmon thawed?

The healthiest way is to move the fish to the refrigerator the night before and let it thaw slowly. Fast-thawing at room temperature or in hot water both damages its texture and poses a safety risk.