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Coho Salmon
Fish
Nutri-ScoreA

Coho Salmon

Oncorhynchus kisutch

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Coho Salmon provides 206 kcal, 22.5g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Coho salmon, also known as silver salmon, is a nutrient-rich fish known for its high protein content and healthy omega-3 fatty acids, making it a popular choice for a balanced diet.

Also known as:
Silver SalmonOncorhynchus kisutch
Scientific NameOncorhynchus kisutch
Region of OriginNorth America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories206 kcal
Water
64%
Fiber0g
Total34.5g
Protein
22.5g(65%)
Fats
12g(35%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D570 IU (143%)
Vitamin B123.2 µg (133%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium36.5 µg (66%)
Phosphorus250 mg (36%)
Minerals with less than 2% DVNone registered

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 important vitamins and minerals, including Vitamin D and selenium, which are vital for immune function.
✓May improve brain health and cognitive function due to its high DHA content.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled, baked, or poached to preserve its delicate flavor and nutritional value.

Smart Selection & Storage

How to Select

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

How to Store

Store fresh coho 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 fish can lead to mercury poisoning.
RealityWhile some fish contain mercury, coho salmon is generally low in mercury and safe to eat in moderation.
MythAll salmon is the same nutritionally.
RealityDifferent types of salmon have varying levels of omega-3 fatty acids and nutrients; coho salmon is particularly rich in these.
MythFish is not a good source of protein.
RealityFish, including coho salmon, is an excellent source of high-quality protein that supports muscle health.

Healthy Recipes

Lemon Herb Grilled Coho Salmon

This zesty grilled Coho salmon is marinated in a blend of fresh herbs and lemon juice, delivering a burst of flavor while remaining light and healthy.

Ingredients
  • 4 Coho salmon fillets
  • 2 tablespoons olive oil
  • Juice of 2 lemons
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, dill, parsley, 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 4-5 minutes on each side until cooked through.

Coho Salmon Quinoa Bowl

This nutritious quinoa bowl features pan-seared Coho salmon served over a bed of fluffy quinoa and colorful vegetables, making it a perfect healthy meal.

Ingredients
  • 2 Coho salmon fillets
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cup spinach
  • 1 avocado, sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season the salmon fillets with salt and pepper, then pan-sear in olive oil for about 4-5 minutes on each side.
  2. 2. In a bowl, layer the cooked quinoa, spinach, cherry tomatoes, and avocado.
  3. 3. Top with the cooked salmon and serve warm.

Coho Salmon and Asparagus Stir-Fry

This quick and easy stir-fry combines tender Coho salmon with crisp asparagus and a savory sauce, perfect for a healthy weeknight dinner.

Ingredients
  • 2 Coho salmon fillets, cubed
  • 1 bunch asparagus, trimmed and cut into pieces
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and sauté garlic and ginger until fragrant.
  2. 2. Add the cubed salmon and asparagus, cooking until the salmon is cooked through and asparagus is tender.
  3. 3. Stir in soy sauce and cook for an additional minute before serving.

Baked Coho Salmon with Avocado Salsa

This baked Coho salmon is topped with a fresh avocado salsa, combining healthy fats and vibrant flavors for a delightful dish.

Ingredients
  • 4 Coho salmon fillets
  • 2 avocados, diced
  • 1 tomato, diced
  • 1/4 red onion, finely chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and season the salmon with salt and pepper.
  2. 2. Bake the salmon for 15-20 minutes until flaky.
  3. 3. In a bowl, combine avocado, tomato, onion, lime juice, salt, and pepper, then serve over the baked salmon.

Coho Salmon Tacos with Cabbage Slaw

These vibrant Coho salmon tacos are topped with a crunchy cabbage slaw, offering a healthy twist on a classic favorite.

Ingredients
  • 2 Coho salmon fillets
  • 4 corn tortillas
  • 2 cups cabbage, shredded
  • 1 carrot, grated
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Grill or pan-sear the salmon fillets until cooked through, then flake into pieces.
  2. 2. In a bowl, mix cabbage, carrot, cilantro, lime juice, salt, and pepper to create the slaw.
  3. 3. Assemble the tacos by placing salmon in tortillas and topping with cabbage slaw.

Coho Salmon with Mango Salsa

This refreshing dish features grilled Coho salmon paired with a sweet and spicy mango salsa, making it a perfect summer meal.

Ingredients
  • 4 Coho salmon fillets
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, minced
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Grill the salmon fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, combine mango, bell pepper, onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Serve the grilled salmon topped with mango salsa.

Coho Salmon and Sweet Potato Cakes

These flavorful salmon and sweet potato cakes are baked for a healthy twist and served with a tangy yogurt sauce.

Ingredients
  • 2 Coho salmon fillets, cooked and flaked
  • 1 cup sweet potato, cooked and mashed
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1/2 cup Greek yogurt
Instructions
  1. 1. In a bowl, mix flaked salmon, mashed sweet potato, breadcrumbs, egg, paprika, salt, and pepper.
  2. 2. Form the mixture into patties and place on a baking sheet.
  3. 3. Bake at 400°F (200°C) for 20 minutes, flipping halfway through, and serve with Greek yogurt.

Coho Salmon Poke Bowl

This vibrant poke bowl features marinated Coho salmon served over rice with fresh vegetables and a drizzle of sesame dressing.

Ingredients
  • 2 Coho salmon fillets, cubed
  • 2 cups sushi rice, cooked
  • 1 cucumber, sliced
  • 1 carrot, julienned
  • 1 avocado, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
Instructions
  1. 1. Marinate the cubed salmon in soy sauce and sesame oil for 15 minutes.
  2. 2. In a bowl, layer cooked sushi rice, cucumber, carrot, and avocado.
  3. 3. Top with marinated salmon and serve immediately.

Coho Salmon Stuffed Bell Peppers

These colorful bell peppers are stuffed with a delicious mixture of Coho salmon, quinoa, and vegetables, making for a nutritious and filling meal.

Ingredients
  • 2 Coho salmon fillets, cooked and flaked
  • 2 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1/2 cup corn
  • 1/4 cup black beans
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and mix flaked salmon, quinoa, corn, black beans, cumin, salt, and pepper in a bowl.
  2. 2. Stuff the bell pepper halves with the mixture and place in a baking dish.
  3. 3. Bake for 25-30 minutes until the peppers are tender.

Coho Salmon and Spinach Frittata

This protein-packed frittata combines Coho salmon with fresh spinach and eggs, making it a perfect healthy breakfast or brunch option.

Ingredients
  • 4 eggs
  • 1/2 cup milk
  • 2 Coho salmon fillets, cooked and flaked
  • 2 cups fresh spinach
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and whisk together eggs, milk, salt, and pepper in a bowl.
  2. 2. Stir in flaked salmon, spinach, and feta cheese.
  3. 3. Pour the mixture into a greased oven-safe skillet and bake for 20-25 minutes until set.

Frequently Asked Questions (FAQ)

What are the health benefits of eating coho salmon?

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

How often should I eat coho salmon?

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

Is coho salmon sustainable?

Coho salmon can be sustainably sourced, especially when caught in the wild or farmed responsibly.

What is the best way to cook coho salmon?

Grilling, baking, or poaching are excellent methods to cook coho salmon while retaining its flavor and nutrients.

Can I eat coho salmon raw?

Yes, coho salmon can be eaten raw if it is sushi-grade and handled properly to avoid foodborne illnesses.

What is the difference between wild and farmed coho salmon?

Wild coho salmon typically has a richer flavor and higher omega-3 content, while farmed salmon may have a milder taste and different fat composition.

How should I store coho salmon?

Fresh coho salmon should be stored in the refrigerator and consumed within 1-2 days, or it can be frozen for longer storage.

What are the signs of spoiled coho salmon?

Spoiled coho salmon may have a sour smell, slimy texture, or discoloration; it should be discarded if any of these signs are present.

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Comparisons
Coho Salmon vs Alaska Plaice Fillet Coho Salmon vs Albacore Tuna Coho Salmon vs Albacore Tuna
Nutrients
Protein in Coho Salmon Calories in Coho Salmon Vitamin-c in Coho Salmon Magnesium in Coho Salmon
Featured Guides
Health Benefits of Coho Salmon Healthy Recipes with Coho Salmon
Rankings
Fish high in vitamin-d Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico