Wild Coho Salmon
Oncorhynchus kisutchClinical Encyclopedia
Wild Coho Salmon provides 142 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 Coho Salmon is a nutrient-dense fish known for its rich flavor and high omega-3 fatty acid content, which supports heart health and cognitive function.
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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 preserve its delicate flavor and nutritional profile.
Smart Selection & Storage
Choose wild coho salmon that has bright, vibrant color and a fresh ocean smell. Look for firm flesh and avoid any that appear dull or have a strong fishy odor.
Store fresh wild 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
Healthy Recipes
Citrus Herb Grilled Wild Coho Salmon
This vibrant dish features wild coho salmon marinated in a zesty citrus and herb blend, grilled to perfection for a refreshing and healthy meal.
- 4 oz wild coho salmon fillet
- 1 orange, juiced
- 1 lemon, juiced
- 2 tbsp olive oil
- 1 tbsp fresh dill, chopped
- 1 tbsp fresh parsley, chopped
- Salt and pepper to taste
- 1. In a bowl, whisk together orange juice, lemon juice, olive oil, dill, parsley, salt, and pepper.
- 2. Marinate the salmon fillet in the mixture 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 Coho Salmon Quinoa Bowl
A nutritious quinoa bowl topped with seared wild coho salmon, fresh vegetables, and a light lemon tahini dressing for a wholesome meal.
- 4 oz wild coho salmon fillet
- 1 cup cooked quinoa
- 1 cup mixed greens
- 1/2 cucumber, sliced
- 1/2 cup cherry tomatoes, halved
- 2 tbsp tahini
- 1 tbsp lemon juice
- Salt and pepper to taste
- 1. Season the salmon fillet with salt and pepper, then sear in a pan over medium heat for 4-5 minutes on each side.
- 2. In a bowl, combine cooked quinoa, mixed greens, cucumber, and cherry tomatoes.
- 3. Drizzle with tahini and lemon juice, then top with the seared salmon.
Wild Coho Salmon and Avocado Sushi Rolls
These homemade sushi rolls feature wild coho salmon and creamy avocado, wrapped in sushi rice and nori for a healthy twist on a classic favorite.
- 4 oz wild coho salmon, sliced
- 1 avocado, sliced
- 1 cup sushi rice, cooked
- 4 sheets nori
- Soy sauce for dipping
- Wasabi and pickled ginger for serving
- 1. Lay a sheet of nori on a bamboo mat and spread a thin layer of sushi rice over it.
- 2. Place slices of salmon and avocado in the center, then roll tightly using the mat.
- 3. Slice into bite-sized pieces and serve with soy sauce, wasabi, and pickled ginger.
Wild Coho Salmon Tacos with Mango Salsa
These vibrant tacos feature grilled wild coho salmon topped with a fresh mango salsa, served in corn tortillas for a light and flavorful meal.
- 4 oz wild coho salmon fillet
- 2 corn tortillas
- 1 mango, diced
- 1/2 red onion, diced
- 1 lime, juiced
- 1 tbsp cilantro, chopped
- Salt to taste
- 1. Season the salmon with salt and grill for 4-5 minutes on each side until cooked through.
- 2. In a bowl, combine mango, red onion, lime juice, cilantro, and salt to make the salsa.
- 3. Serve the grilled salmon in corn tortillas topped with mango salsa.
Wild Coho Salmon Salad with Avocado Dressing
This refreshing salad features wild coho salmon on a bed of mixed greens, drizzled with a creamy avocado dressing for a healthy and satisfying meal.
- 4 oz wild coho salmon fillet
- 2 cups mixed greens
- 1 avocado
- 1/4 cup Greek yogurt
- 1 tbsp lime juice
- Salt and pepper to taste
- 1. Grill or bake the salmon fillet until cooked through, about 4-5 minutes per side.
- 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper, and blend until smooth.
- 3. Serve the salmon on mixed greens and drizzle with avocado dressing.
Spicy Wild Coho Salmon with Cauliflower Rice
This dish features wild coho salmon coated in a spicy rub, served over a bed of cauliflower rice for a low-carb, healthy option.
- 4 oz wild coho salmon fillet
- 1 cup cauliflower rice
- 1 tsp chili powder
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- Salt to taste
- 1. Season the salmon with chili powder, garlic powder, paprika, and salt, then grill or pan-sear for 4-5 minutes on each side.
- 2. Sauté cauliflower rice in a pan for 3-4 minutes until tender.
- 3. Serve the salmon over the cauliflower rice.
Wild Coho Salmon with Asparagus and Lemon
This elegant dish features wild coho salmon baked with asparagus and a squeeze of fresh lemon, making it a healthy and flavorful option.
- 4 oz wild coho salmon fillet
- 1 cup asparagus, trimmed
- 1 lemon, sliced
- 1 tbsp olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Place the salmon and asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper.
- 3. Top with lemon slices and bake for 12-15 minutes until the salmon is cooked through.
Wild Coho Salmon Pesto Pasta
This quick and healthy pasta dish features whole grain pasta tossed with wild coho salmon and homemade basil pesto for a delicious meal.
- 4 oz wild coho salmon fillet
- 2 cups whole grain pasta
- 1/4 cup basil pesto
- 1 cup cherry tomatoes, halved
- Salt and pepper to taste
- 1. Cook the pasta according to package instructions and drain.
- 2. Season and grill the salmon for 4-5 minutes on each side, then flake it into pieces.
- 3. Toss the pasta with pesto, cherry tomatoes, and flaked salmon, and serve warm.
Wild Coho Salmon and Sweet Potato Cakes
These flavorful cakes combine wild coho salmon and sweet potatoes, pan-fried until crispy for a nutritious and satisfying dish.
- 4 oz wild coho salmon, cooked and flaked
- 1 cup sweet potato, cooked and mashed
- 1/4 cup breadcrumbs
- 1 egg
- 1 tbsp green onions, chopped
- Salt and pepper to taste
- 1. In a bowl, mix flaked salmon, mashed sweet potato, breadcrumbs, egg, green onions, salt, and pepper.
- 2. Form the mixture into patties and pan-fry in a skillet over medium heat until golden brown, about 4-5 minutes per side.
- 3. Serve warm with a side salad.
Wild Coho Salmon with Spinach and Feta
This delicious dish features wild coho salmon baked with fresh spinach and feta cheese for a healthy and flavorful meal.
- 4 oz wild coho salmon fillet
- 2 cups fresh spinach
- 1/4 cup feta cheese, crumbled
- 1 tbsp olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a baking dish, layer spinach and top with the salmon fillet, drizzling with olive oil and seasoning with salt and pepper.
- 3. Sprinkle feta cheese on top and bake for 15-20 minutes until the salmon is cooked through.
Frequently Asked Questions (FAQ)
What are the health benefits of eating wild coho salmon?
Wild coho salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve cognitive function.
How often should I eat wild coho salmon?
It is recommended to consume fish like wild coho salmon 2-3 times a week for optimal health benefits.
Is wild coho salmon sustainable?
Yes, wild coho salmon is often caught using sustainable fishing practices, but it's important to check for certifications.
Can I eat the skin of wild coho salmon?
Yes, the skin is edible and contains additional nutrients, but it should be properly cleaned and cooked.
What is the best way to cook wild coho salmon?
Grilling, baking, or poaching are excellent methods that enhance its flavor while preserving nutrients.
Does wild coho salmon contain mercury?
Like many fish, wild coho salmon can contain trace amounts of mercury, but it is generally considered safe for regular consumption.
How can I tell if wild coho salmon is fresh?
Fresh wild coho salmon should have a bright color, firm texture, and a mild ocean smell.
What are the differences between wild and farmed coho salmon?
Wild coho salmon typically has a richer flavor and higher omega-3 content compared to farmed varieties, which may have added fats.