A Guide to Choosing the Best Salmon to Buy

by Kyle Lee September 6, 2024

Salmon is a versatile and beloved fish, known for its rich flavor and nutritional benefits. It's a top choice for anyone looking to boost heart health, sharpen their brain, or simply enjoy a delicious meal!

But with so many varieties of salmon available and differing opinions on what makes the best choice, it can be overwhelming to decide which type to buy. If you need help, this article is for you. Learn about sourcing, sustainability, taste, and more.

Should You Buy Wild or Farmed Salmon?

When deciding what to buy between wild and farmed salmon, there are several factors to consider.

Wild salmon, caught in natural habitats like oceans and rivers, tends to have a richer, more robust flavor and a firmer texture due to its natural diet and active lifestyle. Additionally, wild salmon is generally considered to be more sustainable, as it is harvested from well-managed fisheries and has a lower environmental impact compared to farming practices.

On the other hand, farmed salmon is available year-round and often at a lower cost. It is typically raised in controlled environments, which can reduce some risks associated with wild capture but may introduce concerns about disease management, antibiotics, and the use of fish feed that can affect the fish's nutritional profile.

Farmed salmon often has a higher fat content due to its high-fat, high-calorie diet consisting of fishmeal, which promotes faster growth. This increased fat content can be seen as a nutritional boost for some, while others may view it as a downside depending on their health goals.

Should You Buy Fresh or Frozen Salmon?

Fresh salmon is often found in fish markets and grocery stores. It can offer a superior texture and flavor, especially if it’s recently caught and properly handled. However, it doesn't stay fresh for long, so it needs to be eaten soon or stored properly.

On the other hand, frozen salmon, usually flash-frozen shortly after capture, can be a practical option. Freezing preserves the fish’s quality and nutritional value, and it provides flexibility in meal planning since it can be stored for longer periods without compromising taste or safety.

Additionally, frozen salmon is often available year-round. It can be a more sustainable choice if it reduces waste.

Which Type of Salmon is the Best-Tasting?

The best-tasting type of salmon to buy often comes down to personal preference, but many people consider King salmon (also known as Chinook) to be the pinnacle of flavor. King salmon is known for its rich, buttery texture and high-fat content, which gives it a luxurious, flavorful taste.

Sockeye salmon, known for its deep red color, is celebrated for its bold, rich flavor and firm texture. It’s often chosen by those who appreciate a stronger, more intense seafood taste.

Coho salmon has a lighter hue and gentler flavor, and offers a more delicate option for those who prefer a subtler, milder taste.

Meanwhile, pink salmon is lighter in flavor and leaner, and is appreciated for its budget-friendly price and adaptability in various dishes, from salads to sandwiches.

Each type has its own unique qualities, so the best choice depends on whether you prefer a richer, more intense flavor or a milder, more delicate taste.

Which Type of Salmon is the Healthiest?

When considering which type of salmon to buy is the healthiest, King salmon (Chinook) and Sockeye salmon generally stand out due to their high levels of omega-3 fatty acids.

In addition to supporting heart health, omega-3s, particularly DHA, help protect against age-related macular degeneration and improve overall eye function [*]. These types of salmon are also good sources of high-quality protein, vitamins, and minerals.

Sockeye salmon, in particular, is noted for its higher concentration of antioxidants, such as astaxanthin, which can offer additional health benefits [*].

King salmon, while also very nutritious, has a higher fat content, which contributes to its rich taste but may be a consideration for those monitoring their fat intake.

Best Salmon to Buy for Different Cooking Methods

For grilling or broiling, which involves high heat and direct contact, King (Chinook) salmon is an excellent choice due to its high-fat content, which helps it stay moist and flavorful even under intense heat.

Sockeye salmon’s firm flesh is also well-suited for grilling and broiling, as it holds up well and delivers a robust flavor.

King and Sockeye salmon are great for baking or roasting, but King salmon’s higher fat content keeps it moist and forgiving in the oven. Coho salmon, with its milder flavor, is also a good choice. It offers a lighter taste that works well with different seasonings and marinades.

For poaching or steaming, Sockeye salmon is a great choice due to its firm texture, which holds up well during gentle cooking methods. Its flavor also stands out in these methods without becoming too overwhelming. Pink salmon, with its softer texture and milder taste, is also suitable for poaching and steaming since these methods help retain its delicate flavor.

Lastly, for dishes like sushi or sashimi, King and Sockeye salmon are popular choices due to their rich flavor and firm texture. Just make sure the salmon is sushi-grade and comes from a trusted supplier to ensure safety when consuming raw salmon.

What About Canned Salmon?

Canned salmon can be a highly nutritious and convenient option for various recipes. It generally comes in two main varieties: pink and red (sockeye).

Pink salmon is more commonly found in cans than sockeye salmon.

Nutritionally, canned salmon is an excellent source of omega-3 fatty acids, protein, and essential vitamins and minerals, such as vitamin D and calcium, especially when the bones are included. The canning process preserves the fish’s nutrients, which makes it a good choice for health-conscious individuals who like saving time on meal prep.

Canned salmon is also versatile and can be used in a variety of dishes, including salads, sandwiches, and casseroles. It offers the advantage of a long shelf life and is often more affordable than fresh or frozen salmon.

For optimal taste and texture, choose a high-quality brand and check for minimal added ingredients, like excess salt or preservatives.

Summary

Whether you prefer the rich, buttery flavor of King salmon, the bold intensity of Sockeye, the mildness of Coho, or the budget-friendly versatility of Pink salmon, each type can enhance your meals.

Regardless of your salmon preference, always choose high-quality salmon and make sure it is sourced from reputable suppliers. Consider Alaskan Salmon Company’s Wild Copper River Sockeye Salmon. This salmon is 100% wild-caught and guaranteed to be from the 2024 Copper River Salmon season!