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Atlantic Salmon Fillet (Skin On)
Fish
Nutri-ScoreA

Atlantic Salmon Fillet (Skin On)

Salmo salar

Clinical Encyclopedia

Atlantic salmon fillet is a rich source of high-quality protein and omega-3 fatty acids, essential for heart health and brain function. Its unique flavor and texture make it a popular choice in various culinary applications.

Scientific NameSalmo salar
Region of OriginNorway, Canada, and Scotland are primary sources.
Popular Comparisons:
Atlantic Salmon Fillet (Skin On) VS Alaska Plaice FilletAtlantic Salmon Fillet (Skin On) VS Albacore TunaAtlantic Salmon Fillet (Skin On) VS Albacore White TunaAtlantic Salmon Fillet (Skin On) VS Albacore White Tuna LoinAtlantic Salmon Fillet (Skin On) VS Amberjack Yellowtail FilletAtlantic Salmon Fillet (Skin On) VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories206 kcal
Water
64.5%
Fiber0g
Total35.9g
Protein
22.5g(63%)
Fats
13.4g(37%)
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 known to reduce inflammation and lower the risk of heart disease.
✓High-quality protein source that supports muscle growth and repair.
✓Contains essential vitamins and minerals, including Vitamin D and selenium, which are crucial for immune function.
✓May improve cognitive function and reduce the risk of neurodegenerative diseases due to its high DHA content.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; pregnant women should limit intake.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled, baked, or pan-seared with skin on to retain moisture and flavor. Pair with fresh herbs and citrus for enhanced taste.

Smart Selection & Storage

How to Select

Choose salmon fillets that are bright in color, firm to the touch, and have a fresh ocean smell. Avoid any fillets with a dull appearance or 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, wrap tightly in plastic wrap and freeze.

Myths vs Realities

MythEating salmon can lead to mercury poisoning.+
RealityWhile some fish contain mercury, salmon is generally low in mercury and safe for regular consumption.
MythAll salmon is the same.+
RealityThere are significant differences between wild-caught and farmed salmon in terms of taste, texture, and nutritional content.
MythSalmon skin is unhealthy.+
RealitySalmon skin is nutritious and contains omega-3 fatty acids, but should be consumed in moderation due to potential contaminants.

Healthy Recipes

Herb-Crusted Atlantic Salmon with Quinoa Salad

This dish features a perfectly baked herb-crusted salmon fillet served alongside a refreshing quinoa salad packed with colorful vegetables.

Ingredients
  • 2 Atlantic salmon fillets (skin on)
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Mix the dill, parsley, salt, and pepper in a bowl, then rub the mixture onto the skin side of the salmon fillets.
  3. 3. Place the salmon on a baking sheet and bake for 15-20 minutes until cooked through.
  4. 4. In a separate bowl, combine quinoa, cherry tomatoes, cucumber, and red onion. Drizzle with olive oil and mix well.
  5. 5. Serve the herb-crusted salmon over the quinoa salad.

Spicy Maple-Glazed Salmon with Asparagus

This spicy maple-glazed salmon is a delightful combination of sweet and heat, served with tender roasted asparagus for a nutritious meal.

Ingredients
  • 2 Atlantic salmon fillets (skin on)
  • 2 tablespoons pure maple syrup
  • 1 tablespoon sriracha sauce
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C).
  2. 2. In a small bowl, mix maple syrup and sriracha sauce. Brush the mixture over the salmon fillets.
  3. 3. Toss asparagus with olive oil, salt, and pepper, and spread on a baking sheet.
  4. 4. Place the salmon on the same sheet and roast for 12-15 minutes until salmon is cooked and asparagus is tender.
  5. 5. Serve immediately, drizzled with any remaining glaze.

Lemon-Dill Grilled Salmon with Spinach Salad

Grilled salmon fillets marinated in lemon and dill, served with a fresh spinach salad for a light and healthy meal.

Ingredients
  • 2 Atlantic salmon fillets (skin on)
  • Juice of 1 lemon
  • 2 tablespoons fresh dill, chopped
  • 4 cups fresh spinach
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup walnuts, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine lemon juice, dill, salt, and pepper. Marinate the salmon fillets for 15 minutes.
  2. 2. Preheat the grill to medium-high heat and grill the salmon for 5-7 minutes per side.
  3. 3. In a large bowl, toss spinach, feta, walnuts, olive oil, salt, and pepper.
  4. 4. Serve the grilled salmon on a bed of spinach salad.

Mediterranean Salmon Bowls

These Mediterranean-inspired salmon bowls are filled with vibrant flavors, including olives, tomatoes, and a tangy yogurt sauce.

Ingredients
  • 2 Atlantic salmon fillets (skin on)
  • 1 cup cooked brown rice
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives, pitted and sliced
  • 1/4 cup red onion, diced
  • 1/2 cup Greek yogurt
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Season the salmon with salt and pepper, then bake for 15-20 minutes until cooked through.
  3. 3. In a bowl, mix Greek yogurt with lemon juice, salt, and pepper to create the sauce.
  4. 4. Assemble bowls with brown rice, cherry tomatoes, olives, red onion, and top with salmon.
  5. 5. Drizzle with yogurt sauce before serving.

Cilantro-Lime Salmon Tacos

These fresh salmon tacos are packed with flavor, featuring a zesty cilantro-lime sauce and crunchy slaw for a healthy twist.

Ingredients
  • 2 Atlantic salmon fillets (skin on)
  • 1 tablespoon olive oil
  • Juice of 1 lime
  • 1/4 cup cilantro, chopped
  • 1 cup cabbage, shredded
  • 1/2 cup carrots, shredded
  • Whole grain tortillas
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium heat and brush salmon with olive oil, lime juice, salt, and pepper.
  2. 2. Grill salmon for 5-7 minutes per side until cooked through.
  3. 3. In a bowl, mix cabbage, carrots, cilantro, lime juice, salt, and pepper for the slaw.
  4. 4. Flake the salmon and serve in tortillas topped with slaw.
  5. 5. Enjoy with extra lime wedges on the side.

Teriyaki Salmon with Broccoli Rice

This teriyaki salmon is a flavorful dish served over broccoli rice, making it a low-carb and nutrient-rich option.

Ingredients
  • 2 Atlantic salmon fillets (skin on)
  • 1/4 cup teriyaki sauce
  • 2 cups broccoli florets
  • 1 tablespoon sesame oil
  • 1 tablespoon sesame seeds
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Brush salmon with teriyaki sauce and bake for 15-20 minutes until cooked through.
  3. 3. In a food processor, pulse broccoli florets until they resemble rice.
  4. 4. Heat sesame oil in a pan, add broccoli rice, and sauté for 3-4 minutes until tender.
  5. 5. Serve salmon over broccoli rice, garnished with sesame seeds.

Pesto Salmon with Zucchini Noodles

This vibrant dish features salmon topped with fresh basil pesto, served over spiralized zucchini noodles for a light and healthy meal.

Ingredients
  • 2 Atlantic salmon fillets (skin on)
  • 1/4 cup basil pesto
  • 2 medium zucchinis, spiralized
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Spread pesto over the salmon fillets and bake for 15-20 minutes until cooked through.
  3. 3. In a pan, heat olive oil and sauté zucchini noodles for 2-3 minutes until slightly softened.
  4. 4. Serve the salmon over zucchini noodles.

Coconut Curry Salmon with Cauliflower Rice

This aromatic coconut curry salmon is served with cauliflower rice, creating a flavorful and healthy dish that's easy to prepare.

Ingredients
  • 2 Atlantic salmon fillets (skin on)
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 head cauliflower, grated
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a pan, heat coconut milk and red curry paste until simmering.
  2. 2. Add salmon fillets and cook for 10-12 minutes until cooked through.
  3. 3. In a separate pan, heat olive oil and sauté grated cauliflower for 5-7 minutes until tender.
  4. 4. Serve salmon over cauliflower rice, drizzled with coconut curry sauce.

Baked Salmon with Sweet Potato Mash

This comforting dish features baked salmon served with creamy sweet potato mash, providing a perfect balance of flavors and nutrients.

Ingredients
  • 2 Atlantic salmon fillets (skin on)
  • 2 medium sweet potatoes, peeled and cubed
  • 2 tablespoons butter or olive oil
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Season salmon with salt, pepper, and garlic powder, then bake for 15-20 minutes until cooked through.
  3. 3. Boil sweet potatoes until tender, then drain and mash with butter or olive oil, salt, and pepper.
  4. 4. Serve the salmon alongside the sweet potato mash.

Frequently Asked Questions (FAQ)

What are the health benefits of eating Atlantic salmon?

Atlantic salmon is rich in omega-3 fatty acids, which promote heart health, reduce inflammation, and support brain function.

How should I cook Atlantic salmon fillet?

You can grill, bake, or pan-sear the fillet. Cooking with the skin on helps retain moisture and flavor.

Is Atlantic salmon sustainable?

Sustainability varies by source; look for certifications like MSC or ASC to ensure responsible farming practices.

How often can I eat Atlantic salmon?

It is generally safe to consume 2-3 servings per week, but pregnant women should consult their healthcare provider.

What is the best way to store Atlantic salmon?

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

Can I eat the skin of Atlantic salmon?

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

What is the difference between wild-caught and farmed Atlantic salmon?

Wild-caught salmon typically has a firmer texture and richer flavor, while farmed salmon is often fattier and more readily available.

Does cooking salmon affect its nutritional value?

Cooking can reduce some nutrients, but it also makes protein more digestible and kills harmful bacteria.

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