Easy salmon recipes are not always easy. However, cooking fish seems to be a challenge no matter how you cook it. Nevertheless, having a diet rich in good fish, especially salmon, it a great way to stay healthy. If you want to enjoy this amazing fish straight from the wilds of Alaska, then you are just a click away. Discover your next best fish dish at the Great Alaskan Wild Salmon company and visit here to see what they have to offer.
What is Wild Alaskan Salmon
We all believe that salmon is the same no matter where you get it. Well guess what. That is so not true. After doing a bit of digging on this great fish, I have found some interesting facts.
Did you know that salmon is full of fats? Not just any fats but the healthy fats that we all need. These fats help with inflammation, omega-3 fatty acids, which my husband takes every day, as well as great tasting and good eating. There are several species in the salmon family that also carry these traits that are great to enjoy such as the Atlantic, Pacific, and Sockeye. Did you realize there were so many different salmon species. I just look at it as a fish is a fish. Not so.
There is also a culture of farm raised fish, salmon specifically. Is there really a difference. Well in fact there is. Farmed-raised salmon is actually higher in total omega-3 due to their regular diet versus wild salmon. But on the down side of that, farm-raised salmon also contain a higher dose of omega-6 which is the cause of inflammation.
Farm vs Wild – Which do you prefer
Here in the US we have the option between the farm-raised salmon and the wild Alaskan salmon. But what exactly is the difference other than the omega3 and omega 6 contents? It seems that the main difference between the 2 is the raised salmon is higher in calories and fat than the wild salmon. Therefore, the wild salmon is a healthier choice for you consumption.
Based on the facts of omega 3 and omega 6 ratios between the wild and farmed salmon, the wild salmon far outshines the farm-raised salmon. If you are like me, I do my best to eat healthy. Even though the raised salmon is still considered good and edible, wild is the better options. However, there are still more difference between the two that may help you make a better decision on joining this amazing Wild Alaskan salmon company for your salmon products and your quick and easy salmon recipes.
Contaminants found between Wild and Farm Salmon
Wild Caught Salmon:
- A plus side for wild salmon is living in the wild and eating their natural diet, wild caught salmon have a lower risk of contamination from man-made toxins.
- Another plus is they also are less likely to be exposed to antibiotics, pesticides, colorings, and other harmful substances used in some aquacultures.
- However, there is a negative side. Wild salmon can be exposed to toxins like mercury and other trace metals in their natural environment. But, levels are generally so low in all kinds of salmon that it’s not a concern.
Farm Raised Salmon:
- Here is one negative for the farm-raised salmon. It has a higher risk of contamination from toxic, cancer-causing chemicals, like PCBs (polychlorinated biphenyls) and dioxins.
- Another negative aspect to the farm-raised salmon is that they are usually raised in poor, crowded conditions. There is the change of with higher rates of bacteria, parasites, and diseases.
- Yes, these is another downside to the farm-raised salmon. In some aquacultures, antibiotics are used to prevent illnesses. Sometimes hormones are used to promote growth. Also used artificial coloring is added to the feed. Then, these substances can leach into the farm raised salmon that we eat.
- This is not looking good for the farm-raised salmon. Here is another stick against this process. Every aquaculture is different—some enforce stricter health regulations. Other programs do not.
- Yeah!!! A POSITIVE FOR THE FARM-RAISED SALMON!!! Very low risk for toxic mercury levels.
Nutritional facts about Salmon – Easy Salmon Recipes
The following nutrition information is provided by the USDA for 3 ounces (85g) of raw, wild Atlantic salmon.
- Calories: 121
- Fat: 5.4g
- Sodium: 37.4mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 17g
Carbs
Salmon is naturally free of carbohydrates, including fiber and sugar.
Fats
A 3-ounce serving of raw salmon has 5.4 grams of fat. Of this, about 1.5 grams are from beneficial omega-3 fatty acids including EPA and DHA. Less than 1 gram comes from saturated fat.
The fatty acid profile of salmon varies depending on whether it is farm-raised or wild-caught. Farmed salmon is higher in fat content overall, including saturated fat. Wild salmon is leaner.
Protein
There are 17 grams of protein in a 3-ounce fillet of raw, wild-caught salmon. Because farm-raised salmon has more fat, it contains slightly less protein by weight. Regardless, salmon is an excellent source of high-quality protein that provides all of the essential amino acids our bodies require.
Vitamins and Minerals
Salmon provides vitamin A and multiple B-vitamins. It is one of the few natural food sources of vitamin D (wild salmon is a particularly good source).3 Salmon is also rich in several minerals including magnesium, potassium, phosphorus, zinc, and selenium. Additionally, canned salmon contains lots of calcium (due to the edible bones).
Health Benefits
Fish has been long considered a health-promoting food, but salmon is exceptionally nutritious. Here are some of the ways you may benefit from having salmon more often.
Supports Heart Health
The American Heart Association recommends eating fish twice a week for heart health.4 People who eat fish regularly seem to be protected from a host of cardiovascular conditions. Omega-3 fats help prevent stroke-causing blood clots and reduce inflammation, a strong player in the progression of heart disease. Salmon is also a good source of potassium, which keeps blood pressure down.
Reduces Risk of Osteoporosis
Canned wild salmon is an excellent source of both vitamin D and calcium—two essential bone-building nutrients. While farmed salmon also provides some vitamin D, the amount varies based on the type of feed used.
Studies predict that increasing the vitamin D content of farm-raised salmon would have positive effects on human bone health.3 Salmon’s high protein content also contributes to bone health by supporting muscle strength.
Boosts Mood
Salmon is made up of all of the amino acids, including those that serve as precursors to mood-regulating neurotransmitters. The consumption of fish has been linked to lower risk of depression. The omega-3 fats in salmon are also beneficial for the brain and have been suggested in several studies to improve mood as well.5
Promotes a Healthy Pregnancy
The omega-3s in salmon, specifically DHA, are strongly associated with fetal brain and nervous system development. Insufficient omega-3 intake during pregnancy and breastfeeding has been found to hinder infant brain growth.6 Salmon is lower in mercury than larger fish, like tuna or swordfish, making it a good choice for pregnant women to regularly consume in moderation.
May Aid Alzheimer’s Disease Prevention
Some research suggests that omega-3s have the potential to protect against cognitive decline, such as Alzheimer’s disease.7 While more research is needed to confirm this benefit, it appears that the overall nutrient intake from whole food provides cumulative effects that extend beyond the effects of omega-3 supplementation alone.
Wild salmon owes its orange hue to the antioxidant, astaxanthin. Astaxanthin is a carotenoid with neuroprotective properties that appear to work in conjunction with omega-3s to slow the aging of the brain.8
Easy Salmon Recipes and Wine Pairings
Easy salmon recipes are great to have for those hot summer days. Nothing is better than sitting around with the family with a great meal and a glass of your favorite wine. White wines seem to pair better with fish than reds. However, your preference is always better than the suggestion. We like what we like. If you are not sure what types of wines you like, then give a few a try by joining your own wine club. Enjoy the experience of fine, smooth Napa and Somona Valley wines. Follow me to get more information.
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