Wild Chum Salmon
Oncorhynchus ketaClinical Encyclopedia
Wild Chum Salmon provides 146 kcal, 20.5g 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.
Wild Chum Salmon is a nutrient-dense fish known for its rich flavor and high omega-3 fatty acid content, making it a heart-healthy choice.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled, baked, or poached to retain its delicate flavor and nutritional value. Avoid overcooking to prevent dryness.
Smart Selection & Storage
Choose wild chum salmon with bright, vibrant color and firm texture. Avoid fish with a strong fishy odor or dull appearance.
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
Healthy Recipes
Citrus Herb Grilled Wild Chum Salmon
This refreshing grilled salmon dish is marinated in a zesty citrus and herb blend, making it a perfect light meal packed with flavor.
- 4 wild chum salmon fillets
- 1/4 cup olive oil
- Juice of 2 lemons
- Zest of 1 orange
- 2 tablespoons fresh dill, chopped
- 2 tablespoons fresh parsley, chopped
- Salt and pepper to taste
- 1. In a bowl, whisk together olive oil, lemon juice, orange zest, dill, parsley, salt, and pepper.
- 2. Place salmon fillets in a shallow dish and pour the marinade over them, allowing to marinate for at least 30 minutes.
- 3. Preheat the grill to medium-high heat and grill the salmon for 4-5 minutes on each side until cooked through.
Wild Chum Salmon Quinoa Bowl
A nutritious quinoa bowl topped with grilled wild chum salmon, fresh vegetables, and a tangy tahini dressing for a wholesome meal.
- 2 wild chum salmon fillets
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 avocado, sliced
- 2 tablespoons tahini
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Rinse quinoa under cold water, then combine with water in a pot and bring to a boil. Reduce heat, cover, and simmer for 15 minutes.
- 2. While quinoa cooks, grill the salmon fillets for 4-5 minutes on each side until cooked through.
- 3. In a bowl, combine cooked quinoa, cherry tomatoes, cucumber, and avocado. Top with grilled salmon and drizzle with a mixture of tahini, lemon juice, salt, and pepper.
Wild Chum Salmon Tacos with Cabbage Slaw
These vibrant tacos feature wild chum salmon topped with a crunchy cabbage slaw and a zesty lime crema, perfect for a healthy twist on taco night.
- 2 wild chum salmon fillets
- 8 corn tortillas
- 2 cups green cabbage, shredded
- 1/2 cup carrots, grated
- 1/4 cup cilantro, chopped
- 1/2 cup Greek yogurt
- Juice of 1 lime
- Salt and pepper to taste
- 1. Season salmon fillets with salt and pepper, then grill for 4-5 minutes on each side until cooked through.
- 2. In a bowl, mix cabbage, carrots, cilantro, and a pinch of salt. In another bowl, combine Greek yogurt, lime juice, salt, and pepper to make the crema.
- 3. Warm the tortillas, then assemble tacos by placing salmon on each tortilla, topping with cabbage slaw and a drizzle of lime crema.
Baked Wild Chum Salmon with Avocado Salsa
This oven-baked salmon is topped with a fresh avocado salsa, making it a deliciously healthy dish that bursts with flavor.
- 4 wild chum salmon fillets
- 2 avocados, diced
- 1/2 red onion, finely chopped
- 1 jalapeño, seeded and diced
- Juice of 2 limes
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C). Place salmon fillets on a baking sheet and season with salt and pepper.
- 2. Bake for 15-20 minutes until salmon is cooked through.
- 3. In a bowl, combine avocados, red onion, jalapeño, lime juice, salt, and pepper. Serve the salsa over the baked salmon.
Wild Chum Salmon and Asparagus Stir-Fry
A quick and healthy stir-fry featuring wild chum salmon and vibrant asparagus, tossed in a light soy sauce for a delicious meal.
- 2 wild chum salmon fillets, cut into cubes
- 1 bunch asparagus, trimmed and cut into 2-inch pieces
- 2 tablespoons olive oil
- 2 tablespoons low-sodium soy sauce
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1. Heat olive oil in a large skillet over medium-high heat. Add garlic and sauté for 30 seconds.
- 2. Add salmon cubes and asparagus, cooking for 5-7 minutes until salmon is cooked through and asparagus is tender-crisp.
- 3. Stir in soy sauce and season with salt and pepper before serving.
Wild Chum Salmon Salad with Lemon Vinaigrette
This vibrant salad features grilled wild chum salmon over a bed of mixed greens, topped with a tangy lemon vinaigrette for a refreshing meal.
- 2 wild chum salmon fillets
- 4 cups mixed salad greens
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1/4 cup olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Grill salmon fillets for 4-5 minutes on each side until cooked through.
- 2. In a large bowl, combine salad greens, cherry tomatoes, cucumber, and red onion.
- 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Drizzle over the salad and top with grilled salmon.
Wild Chum Salmon and Sweet Potato Cakes
These savory salmon and sweet potato cakes are pan-fried to perfection, offering a healthy and satisfying meal option.
- 2 wild chum salmon fillets, cooked and flaked
- 1 large sweet potato, cooked and mashed
- 1/2 cup breadcrumbs
- 1 egg, beaten
- 1/4 cup green onions, chopped
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix flaked salmon, mashed sweet potato, breadcrumbs, egg, green onions, salt, and pepper until combined.
- 2. Form mixture into patties and heat olive oil in a skillet over medium heat.
- 3. Cook patties for 4-5 minutes on each side until golden brown and heated through.
Wild Chum Salmon Poke Bowl
A fresh and vibrant poke bowl featuring marinated wild chum salmon over rice, topped with an array of colorful vegetables.
- 2 wild chum salmon fillets, diced
- 2 cups cooked brown rice
- 1 avocado, sliced
- 1/2 cucumber, thinly sliced
- 1/2 cup edamame
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Sesame seeds for garnish
- 1. In a bowl, combine diced salmon, soy sauce, and sesame oil. Let marinate for 10 minutes.
- 2. In serving bowls, layer cooked brown rice, marinated salmon, avocado, cucumber, and edamame.
- 3. Sprinkle with sesame seeds before serving.
Wild Chum Salmon and Spinach Frittata
This protein-packed frittata combines wild chum salmon with fresh spinach and eggs, making it a perfect healthy breakfast or brunch option.
- 4 eggs
- 1/2 cup milk
- 1 cup fresh spinach, chopped
- 2 wild chum salmon fillets, cooked and flaked
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- Olive oil for cooking
- 1. Preheat oven to 350°F (175°C). In a bowl, whisk together eggs, milk, salt, and pepper.
- 2. In an oven-safe skillet, heat olive oil and sauté spinach until wilted. Add flaked salmon and stir to combine.
- 3. Pour egg mixture over the salmon and spinach, sprinkle with feta, and cook on the stove for 2-3 minutes before transferring to the oven to bake for 15-20 minutes until set.
Wild Chum Salmon and Zucchini Noodles
A light and healthy dish featuring spiralized zucchini noodles topped with grilled wild chum salmon and a homemade pesto sauce.
- 2 wild chum salmon fillets
- 2 medium zucchinis, spiralized
- 1/4 cup basil pesto
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Grill salmon fillets for 4-5 minutes on each side until cooked through.
- 2. In a skillet, heat olive oil and sauté spiralized zucchini for 2-3 minutes until just tender.
- 3. Toss zucchini noodles with pesto, season with salt and pepper, and top with grilled salmon before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of eating wild chum salmon?
Wild chum salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function.
How often should I eat wild chum salmon?
It is recommended to consume fatty fish like wild chum salmon at least twice a week for optimal health benefits.
Is wild chum salmon sustainable?
Yes, wild chum salmon is often caught using sustainable fishing practices, making it an environmentally friendly choice.
Can I eat wild chum salmon raw?
Yes, wild chum salmon can be eaten raw if it has been frozen to eliminate parasites, commonly used in sushi.
What is the best way to cook wild chum salmon?
Grilling, baking, or poaching are excellent methods to cook wild chum salmon while preserving its flavor and nutrients.
Does wild chum salmon contain mercury?
Like many fish, wild chum salmon can contain trace amounts of mercury, but it is generally lower than larger species.
How can I tell if wild chum salmon is fresh?
Fresh wild chum salmon should have a bright color, firm texture, and a mild ocean scent.
What are the differences between wild and farmed salmon?
Wild salmon typically has a richer flavor and higher omega-3 content, while farmed salmon may have more fat and a milder taste.