What’s a consumer to do? The world’s fish supplies are crashing. Fish shouldn’t be consumed by pregnant women because of mercury contamination. Farmed salmon is bad for you and the environment. There is so much negative information floating around today is is hard to know what to believe. Is salmon good or bad for you? Is it time to ditch fish altogether?
Some facts first. Almost every nutritionist will agree that salmon is an excellent source of protein, is low in calories, low in saturated fat and cholesterol. Salmon is high in polyunsaturated fats and a great source of Omega-3 fatty acids. Salmon is also low in sodium and a great source of vitamins and minerals.
Salmon contains oils, fats and nutrients that have been linked to cancer prevention. Most dieticians recommend that we eat two servings of Omega-3 rich fish a week. There are concerns both about farmed salmon and the environment but these have to weighed against the huge benefits of eating fish like salmon.
Varieties
Generally, Pacific salmon is wild and Atlantic salmon farmed. There are five types of Pacific salmon. Chinook, (also known as spring or king salmon) is the largest breed of salmon, weighing as much as 35 pounds. It is prized by chefs, and its meat can range from white to deep red. Chum salmon, also known as keta, is smaller and often used for canning; it is usually pale to medium red. Coho, or silver salmon, is known for its red color and its versatility. Sockeye forms the main backbone of the commercial salmon industry; it has a deep red-orange, firm flesh, and is called “red salmon” when canned. Pink salmon is the smallest and most abundant of the Pacific species.
There are wild Atlantic salmon species, but they are native only to Norway and the maritime provinces of Canada. Generally, Atlantic salmon is usually farm-raised in the United States.
Farmed versus wild
The chief argument against farmed salmon is the increased levels of certain toxins and contamination. Several studies have shown that farmed salmon have higher levels of PCBs. However this may be due to their larger size and the fact that they are fatter. PCBs are stored in the fat. That said, the levels are still only a fraction of allowable limits set by both Canada and US food inspection agencies. The bottom line is if you are concerned by this, then trim the fat and broil or grill the fish, which will render most of the fat away.
Opponents of farmed salmon also point to the use of antibiotics and even food dyes in the production of the fish.
Proponents of farm practices assert that a lot of the claims of environmentalists are unfounded and that farming practices have evolved considerably. They also point to the bad forestry and river management practices and over-fishing that is rapidly reducing wild salmon populations. Price is also a concern. Wild salmon is scarcer, only available in season and more expensive.
It's best to eat wild salmon where possible but you have to weigh the benefits of eating fish with the potential risks of eating farmed fish.
Often in the store it is hard to tell wild from farmed salmon. A restaurant menu that serves "wild" Atlantic salmon, especially out of season, is probably being dishonest. Fresh Pacific salmon are only available from May through October. It is possible to purchase King salmon from Alaska through the winter, but it is usually prohibitively expensive.
The best bet is to find a trusted source for your salmon and ask a lot of questions. A good fishmonger can give you all the information you need.
Buying Salmon
Fresh salmon never smells fishy, it will smell fresh and clean. The eyes should appear bright and clear and the gills should be red. Fresh salmon flesh will give slightly when you press it with a finger, then spring back into shape. When choosing salmon steaks or fillets, look for moist, translucent flesh.
Salmon can be frozen for up to three to four months in a freezer. Salmon is one type of fish that stays well in the freezer and retains its taste and texture. If you are not going to use your fresh salmon within 48 hours it is wise to freeze it. Use lined freezer paper and wrap the fish tightly from head to tail with at least two layers of paper. To thaw slowly, unwrap, place fish in pan, cover, and leave for 24 hours in the refrigerator.
Fresh salmon comes in three forms: whole fish, steaks, and fillets. If you are serving a large group, it is often more economical to buy a whole salmon. Unlike other fish, there is very little waste from a whole salmon, which it makes a great choice for entertaining or barbeques.
Salmon steaks are a vertical cut from the body of the salmon, and have the backbone and ribs running through them. Steaks are usually thick, and are great for grilling. They are also a handy single serving size.
Salmon fillets are often used for more elegant gourmet meals. You can buy any size fillets you need, from a single-portion slice to an entire half of a fish. Fillets are good for poaching or steaming and work well with sauces or crusts.
Another choice for salmon lovers is canned salmon. Canned salmon is of the wild variety because the less firm consistency of farmed varieties makes them difficult to can. The salmon is packed in its own oil and retains all the omega-3 fatty acids of fresh fish. You also have the added advantage of the edible bones which are a great source of calcium. While the canned fish doesn’t taste as good as fresh, it is an excellent option for inclusion in soups and casseroles and is usually the only option for wild salmon during the winter.