Salmon has versatile and delicious taste, but despite that, it’s a rich source of many healthy nutrients. Moreover, if you know how to choose salmon types which are safe for consumption,it can be eaten raw.

However, not all types of salmon are the same, and its life might influence its taste, healthy benefitsand fattiness. We will showyou the ways in which you can recognize healthy salmon, how to properly cook it, so that you can enjoy all its potential.

First, let us review the ways in which the color of salmon can show its quality. If we compare farmed salmonand Wild Alaskan Sockeye in color, we will notice a very big difference.

Namely, the wild-caught Alaskan sockeye has satisfying red color. Contrariwise, its farmed alternative is much paler, indicating that it was grown in unhealthy and unnatural conditions.

This difference is caused by astaxanthin, which is a bright red molecule which is included in algae, krill, and plankton, and possesses powerful properties:

According to a certain study, when used as a supplement, it boosts the strength by more than 50%.
It strengthens the mitochondria’s cell membranes by preventing damaging oxygen species and thus protects it.
It’s a strong antioxidantandanti-inflammatory.
It improves the blood flow.
It improves the mitochondrial energy production.
Wild salmon consume great amounts of astaxanthin, mostly sockeye salmon, as they consume it while eating plankton that rich astaxanthin. Alternatively, farmed salmon eat food pellets which don’t include natural astaxanthin, but the farmers add its synthetic version. However, the majority of commercial astaxanthin is produced from petrochemicals like coal, so it’s not chemically the same as the natural astaxanthin.

The fish food also contains fish meal and fish oil which are threatened to be polluted with mercury and dioxin.

Farmers recently try to reduce the contamination with heavy metal by substituting fish meal and fish oil with vegetable oil, soyand corn protein. Yet, as it’s not in their nature to consume soyandcorn, the quality of their meat declines.

For that reason, farmers usually administer antibiotics to maintain their health, and very smallamounts of them are included in the salmon that we consume. Furthermore, the vegetable oils might also contain mold toxins which reduce the important omega-3 fat content in the salmon.

About the mercury content found in salmon, the EPA and FDA have studied it and confirmed that wild-caught salmon has always been at extremely low risk of contamination with mercury. They even suggest that the consumption of this type of salmon is absolutely safe and may be practiced several times in a week.

If you want to learn which type of salmon is best to be eaten, first, you should review what you demand from its consumption. Chinook, Sockeye, and Coho salmon,if wild-caughtare great salmon varieties. They have distinct flavors but are alsovery healthy. So, it’s up to you which salmon species you will consume.

Specifically, Sockeye salmon is rich in omega 3 acids andhas a strong flavor. It contains the highest amount of vitamin D, astaxanthin, and cholesterol, as they generally eat plankton.

Because of this property, they are very difficult to farm, so this type of salmon is always wild. It’s extremely healthy for you and tastes great when smoked.

Alternatively, the doubled amount of omega-3 fatty acids than any other type of salmon has Chinook (king) salmon. They live in deep, coldwater. Yet, they are kept warm by the omega-3s that they contain, since the fat remains liquid in their organism and protects them from freezing. However, this type of salmon can be farmed, so you have to be cautious in order not to buy the farmed one.

One more version of salmon is the Pacific Coho salmon. It contains the third-highest content of fat, just behind Chinookandsockeye. Coho is a rich source of omega 

-3sandvitamin D.

Cooking salmon

The taste of smoked salmon is simply irresistible. Its only disadvantage is that smoking meat might create histamine, which, if you are sensitive to it, can lead to inflammation. However, always struggle to find cold-smoked salmon, because lower temperatures preserve the omega-3 fatty acids better.

Also, if you cannot find it raw, you can try this simple recipe that will keep the rich and delicious taste, and the lemon juice in it, because of its acid, will successfully balance out the fat.

Remarkable Parchment-Baked Salmon

Servings 2

This remarkable dish is for two. It’s amazing in taste, and it will provide high amounts of omega-3 fatty acids.


2 center-cut wild salmon fillets (8 oz. each)

1 tablespoon minced fresh herbs (chives, dill, or parsley)

Sea salt

1 tablespoon grass-fed unsalted butter

1 teaspoon Bulletproof Brain Octane oil (you can also use coconut oil or MCT)

Lemon wedges (for serving)

Method of preparation:

Heat up your oven to 320°F. Add the salmon on a piece of parchment paper on a baking sheet. With the Brain Octane oil rub the salmon fillets, then sprinkle with sea salt, and add the butter on the top.

Now, wrap the parchment around the salmon, to keep the steam inside. Then, bake the salmon for about 18 minutes, until it’s medium-rare. After that, sprinkle the minced fresh herbs and pour the juice of the squeezed lemon over it.

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