Salmon — Nutrients, Health Benefits, and Shopping Tips

Salmon should have a bright, consistent pink-orange color and a clean, sea-fresh scent. The flesh should be firm to the touch, and spring back quickly when pressed.

Do not choose salmon with a fishy odor or that has a slimy surface, as these are signs of aging or poor handling. Salmon that appears faded or has any discolored patches should also be avoided, as it may not provide the best flavor or texture.

Fresh salmon should be stored in the refrigerator, preferably in an airtight container on a bed of ice. Keeping it chilled helps maintain its freshness and flavor for up to two days. For longer storage, freezing is recommended.

Exposure to air can cause salmon to spoil quickly. Avoid leaving it at room temperature for extended periods, as this can lead to bacterial growth. Always thaw frozen salmon in the refrigerator and use it promptly to ensure the best quality and safety.

Salmon can last for 1-2 days in the refrigerator. For longer storage, salmon can be frozen for up to 6-9 months.

Leftover salmon can be used in a variety of savory dishes. Flake it and add to salads, sandwiches, or wraps for a flavorful protein, or mix it into a pasta dish with a creamy or tomato-based sauce. Salmon is also great when used in fish tacos with fresh salsa, avocado, and a squeeze of lime.

Use leftover salmon in a quiche or frittata with eggs, cheese, and herbs, or mix it into a rice bowl with vegetables and a tangy dressing. If you have a lot of salmon, consider making a batch of salmon patties by mixing the flaked fish with breadcrumbs, eggs, and seasonings, then frying until golden. Salmon can also be added to a seafood chowder with potatoes and corn, or used as a topping for pizzas or flatbreads. For a quick snack, serve salmon with crackers and cream cheese, or mix it into a salad with greens and a citrus vinaigrette.

Salmon is a fatty fish rich in omega-3 fatty acids, promoting heart health by lowering cholesterol levels and reducing inflammation. It is also a high-quality source of protein, supporting muscle health and tissue repair. Salmon contains important vitamins like vitamin D and B12, supporting bone health and brain function. Its nutrient density and low-calorie profile make it an excellent choice for a balanced diet and weight management.