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Coho Silver Salmon Fillet
Fish
Nutri-ScoreA

Coho Silver Salmon Fillet

Oncorhynchus kisutch

Clinical Encyclopedia

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

Coho Silver Salmon Fillet 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 silver salmon fillet is a rich source of high-quality protein and omega-3 fatty acids, known for its distinct flavor and firm texture. It is also packed with essential vitamins and minerals, making it a nutritious choice for a balanced diet.

Also known as:
Silver SalmonKisutch Salmon
Scientific NameOncorhynchus kisutch
Region of OriginNorth America
Popular Comparisons:
Coho Silver Salmon FilletCoho Silver Salmon FilletVSAlaska Plaice FilletAlaska Plaice FilletCoho Silver Salmon FilletCoho Silver Salmon FilletVSAlbacore TunaAlbacore TunaCoho Silver Salmon FilletCoho Silver Salmon FilletVSAlbacore White TunaAlbacore White TunaCoho Silver Salmon FilletCoho Silver Salmon FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinCoho Silver Salmon FilletCoho Silver Salmon FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletCoho Silver Salmon FilletCoho Silver Salmon FilletVSAmerican PlaiceAmerican PlaiceCoho Silver Salmon FilletCoho Silver Salmon FilletVSAmerican Plaice FilletAmerican Plaice FilletCoho Silver Salmon FilletCoho Silver Salmon FilletVSAnchoviesAnchoviesCoho Silver Salmon FilletCoho Silver Salmon FilletVSArctic CharArctic CharCoho Silver Salmon FilletCoho Silver Salmon FilletVSArctic Char FilletArctic Char Fillet

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 (25%)
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 in protein, supporting muscle growth and repair.
✓Contains vitamin D, which is crucial for bone health and immune function.
✓A good source of selenium, an antioxidant that helps protect cells from damage.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; moderation is advised.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled or baked to preserve its healthy fats. Avoid overcooking to maintain moisture and flavor.

Smart Selection & Storage

How to Select

Choose coho salmon fillets that are bright in color, firm to the touch, and have a fresh ocean smell. Avoid any fillets that appear dull or have brown spots.

How to Store

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

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 fish are high in omega-3 fatty acids.
RealityNot all fish are equal; fatty fish like coho salmon are particularly high in omega-3s compared to lean fish.
MythFish is not a good source of protein.
RealityFish, including coho salmon, is an excellent source of high-quality protein, essential for muscle health.

Healthy Recipes

Lemon Herb Grilled Coho Salmon

This zesty grilled Coho salmon is marinated in a refreshing lemon and herb mixture, perfect for a light summer meal.

Ingredients
  • 2 Coho silver salmon fillets
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 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. Place the salmon fillets in the marinade and let sit for 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the salmon for 4-5 minutes per side, or until cooked through.

Coho Salmon Quinoa Bowl

A nutritious quinoa bowl topped with seared Coho salmon, fresh vegetables, and a tangy avocado dressing.

Ingredients
  • 2 Coho silver salmon fillets
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 avocado
  • 2 tablespoons lime juice
  • Salt and pepper to taste
Instructions
  1. 1. Season the salmon fillets with salt and pepper and sear in a skillet over medium heat for about 4 minutes on each side.
  2. 2. In a bowl, combine quinoa, cherry tomatoes, cucumber, and diced avocado.
  3. 3. Drizzle with lime juice, top with salmon, and serve.

Spicy Coho Salmon Tacos

These flavorful tacos feature spicy Coho salmon, fresh slaw, and a creamy yogurt sauce for a healthy twist.

Ingredients
  • 2 Coho silver salmon fillets
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 4 corn tortillas
  • 1 cup cabbage, shredded
  • 1/2 cup Greek yogurt
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. Rub the salmon with chili powder, cumin, and salt, then grill or bake until cooked through.
  2. 2. Mix Greek yogurt with lime juice and a pinch of salt to create the sauce.
  3. 3. Assemble tacos by placing salmon on tortillas, topping with cabbage and yogurt sauce.

Coho Salmon and Asparagus Stir-Fry

A quick and healthy stir-fry featuring Coho salmon and vibrant asparagus, tossed in a light soy sauce.

Ingredients
  • 2 Coho silver 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, add garlic and ginger, and sauté until fragrant.
  2. 2. Add cubed salmon and asparagus, cooking until salmon is just cooked through.
  3. 3. Stir in soy sauce and cook for another minute before serving.

Coho Salmon Salad with Citrus Vinaigrette

A refreshing salad with grilled Coho salmon, mixed greens, and a zesty citrus vinaigrette.

Ingredients
  • 2 Coho silver salmon fillets
  • 4 cups mixed greens
  • 1 orange, segmented
  • 1/2 red onion, thinly sliced
  • 3 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill the salmon fillets until cooked through, then let cool slightly and flake.
  2. 2. In a large bowl, combine mixed greens, orange segments, and red onion.
  3. 3. Whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the salad and top with salmon.

Baked Coho Salmon with Garlic and Dill

This simple baked Coho salmon is infused with garlic and dill, making it a flavorful and healthy dinner option.

Ingredients
  • 2 Coho silver salmon fillets
  • 3 cloves garlic, minced
  • 2 tablespoons fresh dill, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place salmon on a baking sheet and rub with olive oil, garlic, dill, salt, and pepper.
  3. 3. Bake for 15-20 minutes or until salmon flakes easily with a fork.

Coho Salmon Sushi Rolls

Homemade sushi rolls filled with fresh Coho salmon, avocado, and cucumber for a healthy sushi night.

Ingredients
  • 2 Coho silver salmon fillets, sushi-grade
  • 1 cup sushi rice, cooked
  • 4 sheets nori
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • Soy sauce for serving
Instructions
  1. 1. Lay a sheet of nori on a bamboo mat, spread a thin layer of sushi rice, leaving a border.
  2. 2. Place salmon, avocado, and cucumber in the center, then roll tightly.
  3. 3. Slice into pieces and serve with soy sauce.

Coho Salmon with Mango Salsa

This vibrant dish features pan-seared Coho salmon topped with a fresh mango salsa, perfect for a tropical twist.

Ingredients
  • 2 Coho silver salmon fillets
  • 1 mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Sear the salmon fillets in a hot skillet until cooked through.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to create the salsa.
  3. 3. Top the salmon with the mango salsa and serve.

Coho Salmon and Sweet Potato Cakes

These delicious salmon cakes combine Coho salmon and sweet potatoes for a nutritious and satisfying meal.

Ingredients
  • 2 Coho silver salmon fillets, cooked and flaked
  • 1 cup mashed sweet potatoes
  • 1/4 cup green onions, chopped
  • 1 egg
  • 1/2 cup breadcrumbs
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix flaked salmon, sweet potatoes, green onions, egg, breadcrumbs, salt, and pepper.
  2. 2. Form into patties and pan-fry in a little olive oil until golden brown on both sides.
  3. 3. Serve with a side salad or yogurt dip.

Coho Salmon and Spinach Stuffed Peppers

These colorful stuffed peppers are filled with a savory mixture of Coho salmon, spinach, and quinoa for a wholesome meal.

Ingredients
  • 2 Coho silver salmon fillets, cooked and flaked
  • 2 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix flaked salmon, quinoa, spinach, feta, salt, and pepper.
  3. 3. Stuff the mixture into the halved bell peppers and bake for 25-30 minutes until peppers are tender.

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 improve 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.

Can I eat coho salmon if I have a fish allergy?

No, individuals with fish allergies should avoid coho salmon and all fish products.

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.

Is coho salmon sustainable?

Wild-caught coho salmon is generally considered sustainable, but it's best to check for certifications like the Marine Stewardship Council (MSC).

How can I tell if coho salmon is fresh?

Fresh coho salmon should have a bright color, firm texture, and a mild ocean smell. Avoid fish with a strong fishy odor.

What are the nutritional differences between wild and farmed coho salmon?

Wild coho salmon typically has a higher omega-3 content and lower fat than farmed varieties, which may contain more calories and saturated fat.

Can I freeze coho salmon?

Yes, coho salmon can be frozen for up to six months. Ensure it is properly wrapped to prevent freezer burn.

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