Shopping For Healthy Salmon

The safety of consuming farm-raised salmon is in question with new studies recommending that this type of fish only be eaten infrequently due to the higher levels of of PCBs, dioxin and other cancer-causing contaminants. Reports say that approximately 90 percent of the salmon consumed in the U.S. is farm-raised. Perhaps this is because shoppers are unaware of what they are buying. How often do you think to ask the fishmonger, supermarket manager, or your waiter in a restaurant if the salmon is farm-raised or wild? Here is some information to help you make healthy choices when buying salmon:

Wild salmon have distinct flavors and appearance, and range in size from 3 to 40 pounds. The different kinds are:

King – or Chinook are the largest salmon species and weigh from 5-40 pounds, with occasional fish weighing over 100 pounds. Kings have small black spots on their backs, dorsal and tail fins, and the inside of their lower jaw is black. Most kings have succulent, red flesh that contains high amounts of health-enhancing omega-3 oils. Connoisseurs appreciate rarer Ivory Kings, with buttery mild, white flesh.

Coho – or Silvers are the second largest salmon, averaging about 12 pounds. Coho have small black spots on their backs and the upper lobe of the tail fin, and their gums are white. Coho have orange-red flesh with a firm texture, and are prized for their excellent appearance and flavor.

Sockeye – or Red salmon are known for their beautiful, deep crimson color that is retained after cooking, and high omega-3 oil content. Sockeye salmon have dark bluish-green backs and bright silver sides. They average 5-6 pounds and have been preferred by quality conscious Japanese consumers and knowledgeable chefs and restaurateurs.

Other wild salmon are Chum (or Keta) and Pink (or Humpy) that are often canned and widely available. Chum salmon weigh between 7-12 pounds and their lighter flavor and durable texture hold up well in patties and fish dishes. Pink salmon are also abundant, and are the smallest wild salmon, weighing an average of 3-4 pounds. They have light pink flesh and mild flavor, and like Chum salmon are an especially good buy, containing healthy protein, nutrients and omega-3 oils.

Atlantic salmon are farmed in marine pens in Maine and Washington State, or imported from Chile, Canada. Farm raised salmon is cheaper (usually $4 –5 per pound). Colorants, astaxanthin and canthaxantin, are added to salmon feed to make them pink. Canthaxantin has been associated with eyesight problems and both colorants may cause reactions in chemically sensitive people. U.S. Federal Law requires that farmed salmon and trout containing these colorants must be labeled in the retail case and on the individual packages, with the words: "artificially colored" or "color added," in 1/4 inch or larger letters.

Always ask your server in restaurants where the salmon comes from.