Home/Fish/Atlantic Salmon
Back to Home
Atlantic Salmon
Fish
Nutri-ScoreA

Atlantic Salmon

Salmo salar

Clinical Encyclopedia

Atlantic salmon is a highly nutritious fish known for its rich omega-3 fatty acids, high protein content, and essential vitamins and minerals. It is widely consumed for its health benefits and culinary versatility.

Scientific NameSalmo salar
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Atlantic Salmon VS Alaska Plaice FilletAtlantic Salmon VS Albacore TunaAtlantic Salmon VS Albacore White TunaAtlantic Salmon VS Albacore White Tuna LoinAtlantic Salmon VS Amberjack Yellowtail FilletAtlantic Salmon VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories206 kcal
Water
64.2%
Fiber0g
Total35.5g
Protein
22.1g(62%)
Fats
13.4g(38%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High-quality protein source that supports muscle growth and repair.
✓Contains significant amounts of vitamin D, which is crucial for bone health and immune function.
✓Provides selenium, an important mineral that acts as an antioxidant and supports thyroid function.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, particularly in larger fish.
!Individuals with fish allergies should avoid consuming salmon.

How to Prepare & Consume

Best enjoyed grilled, baked, or poached. Avoid overcooking to preserve moisture and flavor.

Smart Selection & Storage

How to Select

Choose salmon that has a bright, vibrant color and a fresh, ocean-like smell. Avoid fish with dull skin or a strong fishy odor.

How to Store

Store fresh salmon in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythEating salmon can lead to high cholesterol.+
RealitySalmon contains healthy fats that can actually help improve cholesterol levels when consumed in moderation.
MythAll salmon is the same.+
RealityThere are significant differences in nutritional content and environmental impact between wild and farmed salmon.
MythYou should avoid fish due to mercury concerns.+
RealityWhile some fish contain mercury, many types, including salmon, are safe to eat in moderation.

Healthy Recipes

Lemon Herb Grilled Atlantic Salmon

This zesty grilled salmon is marinated in a blend of fresh herbs and lemon juice, providing a refreshing and healthy meal option.

Ingredients
  • 4 Atlantic salmon fillets (6 oz each)
  • 1/4 cup olive oil
  • 2 lemons (juiced and zested)
  • 2 tablespoons fresh dill (chopped)
  • 2 tablespoons fresh parsley (chopped)
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, lemon zest, dill, parsley, garlic powder, salt, and pepper.
  2. 2. Marinate the salmon fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the salmon for 5-6 minutes on each side or until cooked through.

Quinoa and Atlantic Salmon Bowl

A nutritious bowl featuring grilled salmon served over a bed of quinoa, mixed greens, and a tangy vinaigrette.

Ingredients
  • 2 Atlantic salmon fillets (6 oz each)
  • 1 cup cooked quinoa
  • 2 cups mixed greens
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cucumber (sliced)
  • 2 tablespoons balsamic vinaigrette
  • Salt and pepper to taste
Instructions
  1. 1. Season the salmon fillets with salt and pepper, then grill or bake until cooked through.
  2. 2. In a bowl, combine cooked quinoa, mixed greens, cherry tomatoes, and cucumber.
  3. 3. Top the salad with grilled salmon and drizzle with balsamic vinaigrette before serving.

Spicy Atlantic Salmon Tacos

These vibrant tacos feature flaky salmon topped with a spicy avocado crema and fresh veggies, perfect for a healthy twist on taco night.

Ingredients
  • 2 Atlantic salmon fillets (6 oz each)
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 4 corn tortillas
  • 1 avocado
  • 1/4 cup Greek yogurt
  • 1 lime (juiced)
  • 1 cup cabbage (shredded)
  • Cilantro for garnish
Instructions
  1. 1. Rub salmon fillets with olive oil, chili powder, cumin, salt, and pepper, then grill until cooked through.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, and a pinch of salt to create the crema.
  3. 3. Assemble tacos by placing salmon in tortillas, topping with shredded cabbage, avocado crema, and cilantro.

Atlantic Salmon and Asparagus Foil Packets

A quick and easy meal made with salmon and asparagus, baked in foil to lock in flavors and nutrients.

Ingredients
  • 2 Atlantic salmon fillets (6 oz each)
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons olive oil
  • 2 cloves garlic (minced)
  • 1 lemon (sliced)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Lay out two large pieces of aluminum foil and place salmon and asparagus in the center of each.
  3. 3. Drizzle with olive oil, sprinkle with garlic, and season with salt and pepper. Top with lemon slices, then fold the foil to create packets.
  4. 4. Bake for 20-25 minutes until salmon is cooked through and asparagus is tender.

Atlantic Salmon Salad with Avocado and Mango

This vibrant salad combines grilled salmon with creamy avocado and sweet mango for a refreshing and healthy dish.

Ingredients
  • 2 Atlantic salmon fillets (6 oz each)
  • 1 avocado (diced)
  • 1 mango (diced)
  • 4 cups mixed greens
  • 1/4 red onion (sliced)
  • 2 tablespoons lime juice
  • Salt and pepper to taste
Instructions
  1. 1. Season salmon with salt and pepper, then grill until cooked through.
  2. 2. In a large bowl, combine mixed greens, avocado, mango, and red onion.
  3. 3. Top with grilled salmon and drizzle with lime juice before serving.

Baked Atlantic Salmon with Pesto and Cherry Tomatoes

This easy baked salmon recipe features a flavorful pesto topping and juicy cherry tomatoes for a healthy dinner option.

Ingredients
  • 2 Atlantic salmon fillets (6 oz each)
  • 1/4 cup basil pesto
  • 1 cup cherry tomatoes (halved)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place salmon fillets on a baking sheet, spread pesto over the top, and scatter cherry tomatoes around.
  3. 3. Drizzle with olive oil, season with salt and pepper, and bake for 15-20 minutes until salmon is flaky.

Atlantic Salmon and Sweet Potato Cakes

These delicious salmon cakes combine flaky salmon with sweet potatoes and herbs for a nutritious and satisfying meal.

Ingredients
  • 2 Atlantic salmon fillets (6 oz each)
  • 1 cup mashed sweet potatoes
  • 1/4 cup green onions (chopped)
  • 1 egg
  • 1/2 cup whole wheat breadcrumbs
  • Salt and pepper to taste
  • Olive oil for cooking
Instructions
  1. 1. Cook salmon and flake it into a bowl. Mix with mashed sweet potatoes, green onions, egg, breadcrumbs, salt, and pepper.
  2. 2. Form mixture into patties and refrigerate for 30 minutes.
  3. 3. Heat olive oil in a skillet and cook patties for 4-5 minutes on each side until golden brown.

Atlantic Salmon with Cauliflower Rice Stir-Fry

A healthy stir-fry featuring salmon and cauliflower rice, packed with colorful vegetables and flavor.

Ingredients
  • 2 Atlantic salmon fillets (6 oz each)
  • 2 cups cauliflower rice
  • 1 bell pepper (sliced)
  • 1 cup snap peas
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
  • Green onions for garnish
Instructions
  1. 1. Season salmon with salt and pepper, then grill or pan-sear until cooked through.
  2. 2. In a skillet, heat sesame oil and sauté bell pepper, snap peas, and ginger until tender.
  3. 3. Add cauliflower rice and soy sauce, stirring until heated through. Serve with salmon on top and garnish with green onions.

Atlantic Salmon and Spinach Stuffed Portobello Mushrooms

These hearty mushrooms are filled with a savory mixture of salmon and spinach, making for a nutritious and satisfying dish.

Ingredients
  • 4 large portobello mushrooms
  • 2 Atlantic salmon fillets (6 oz each)
  • 2 cups fresh spinach
  • 1/4 cup cream cheese
  • 1/4 cup parmesan cheese (grated)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Cook salmon and flake it into a bowl. Mix with sautéed spinach, cream cheese, parmesan, salt, and pepper.
  3. 3. Fill each portobello mushroom with the salmon mixture, drizzle with olive oil, and bake for 20-25 minutes until mushrooms are tender.

Atlantic Salmon Sushi Rolls

These homemade sushi rolls feature fresh salmon, avocado, and cucumber, wrapped in sushi rice and nori for a healthy treat.

Ingredients
  • 2 Atlantic salmon fillets (sushi grade)
  • 1 cup sushi rice (cooked)
  • 4 sheets nori
  • 1 avocado (sliced)
  • 1 cucumber (julienned)
  • Soy sauce for dipping
  • Wasabi and pickled ginger for serving
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat, spread a thin layer of sushi rice over it, leaving a small border.
  2. 2. Place salmon, avocado, and cucumber in the center, then roll tightly using the mat.
  3. 3. Slice into pieces and serve with soy sauce, wasabi, and pickled ginger.

Frequently Asked Questions (FAQ)

What are the health benefits of eating Atlantic salmon?

Atlantic salmon is rich in omega-3 fatty acids, which can help reduce the risk of heart disease, improve brain function, and reduce inflammation.

How often should I eat Atlantic salmon?

It is recommended to consume fatty fish like Atlantic salmon at least twice a week for optimal health benefits.

Is wild-caught salmon better than farmed salmon?

Wild-caught salmon typically has a better omega-3 to omega-6 ratio and fewer contaminants compared to farmed salmon.

Can I eat the skin of Atlantic salmon?

Yes, the skin is edible and contains additional nutrients, but ensure it is properly cleaned and cooked.

How should I store leftover cooked salmon?

Store cooked salmon in an airtight container in the refrigerator for up to 3 days.

What is the best way to cook Atlantic salmon?

Grilling, baking, or poaching are excellent methods that enhance the flavor while retaining moisture.

Does Atlantic salmon contain mercury?

While all fish can contain mercury, Atlantic salmon generally has lower levels compared to larger fish species.

What is the nutritional difference between wild and farmed Atlantic salmon?

Wild salmon tends to be leaner and has a higher omega-3 content, while farmed salmon may have more fat and calories.

Related Superfoods
Abalone Alaska Plaice Fillet Albacore Tuna
Comparisons
Atlantic Salmon vs Alaska Plaice Fillet Atlantic Salmon vs Albacore Tuna Atlantic Salmon vs Albacore Tuna
Nutrients
Protein in Atlantic Salmon Calories in Atlantic Salmon Vitamin-c in Atlantic Salmon Magnesium in Atlantic Salmon
Featured Guides
Health Benefits of Atlantic Salmon Healthy Recipes with Atlantic Salmon