Salmon is the king of quality fish (and not just King Salmon). But buying “the right” salmon can be a confusing chore! There are so many species of salmon, so many origins, and so many ways in which they’re caught or raised. Is farmed salmon ever ok? Is wild the only way to go—and what kind of wild salmon?!
This article stemmed from my own curiosity. I strive to eat only wild salmon, and I cook it for us at least once a week.
I’m assuming you all aim to buy wild not farmed salmon too, so there’s no need to argue why wild is preferred over farmed. Still, a quick word on the risks and downsides to farmed salmon.
Reasons to Avoid Farmed Salmon
- Fish Farms – Like conventional meat in the U.S., many fish farms are often poorly run, which is not only bad for the fish but also bad for our environment and those of us who eat the fish. Pollution, disease, low-quality fish feed, use of antibiotics and pesticides are all problematic issues. Dig deeper into the environmental costs and treatment of fish and it’s depressing.
- Toxins – Due to close quarters and use of pesticides, etc., farmed salmon are swimming in and surrounded by more toxins, chemicals and diseases, and thus can absorb more. Think twice about what’s really in the farmed salmon on your plate.
- Omega-3’s – Farmed salmon aren’t as high in omega-3’s. I mean, that’s salmon’s big claim to fame! Obviously something is wrong if the farmed salmon don’t contain these valuable fats. Probably not as tasty either.
- Ethical – I don’t want to support these practices! I don’t feel it’s right to treat a living being in this manner if it should be free and wild! Meanwhile, the negative consequences to our environment and ecosystems are horrible and wrong. No thanks.
“Farmed salmon isn’t healthy, because it’s fed soy and rendered poultry litter and is given high doses of pesticides and antibiotics. Even farmed salmon that contains less mercury than the high-mercury species of salmon is typically higher in contaminants like PCBs, and it is also universally lower in omega-3 compared to wild caught salmon,” Dave & Lana Asprey in The Better Baby Book.
What if you happen to eat farmed salmon? Don’t panic. A dose of a“bad” fish won’t derail your health and wellness. Just take some activated charcoal with it and try to keep farmed to a strong minimum. For example, if I’m in a social situation—dinner party, sushi, wedding, etc.—where I’m served farmed salmon, I’ll most likely eat it (and give my apologies to the environment). Sometimes we just have to make choices that make sense in the moment. What about you? Would you skip the meal altogether if you know it was from a poor source?
Choosing Salmon
You can get into a serious rabbit hole trying to discern the different types of wild salmon and which are the top choice. Feel free to try at ewg.org and www.seafoodwatch.org, but I’m guessing the local grocer or waiter will have little to no idea on the intricacies if you start asking some deep questions. They may know the generalities about the fish source, but the quality and exact location it was caught? Doubtful. (You may have more luck on finding out important details on your fish if you buy at a local farmer’s market—that’s what we do.) In the meantime, let’s empower your salmon-buying…
Fish quality is rated on several variables including habitat, management, overfishing risk, environmental impact, as well as food source (or type of feed if farmed), exposure to chemicals and disease, and so on.
Thankfully, the choice is pretty easy: Your best bet will always be Alaskan Salmon. There are five types of Alaskan salmon, and pretty much all salmon from Alaska is going to be top-quality wild fish—they make sure of it up there. (Note: There are fisheries in Alaska, but their strict regulations ensure quality is top priority.) Despite what you may hear, there’s not a “superior” type of of Alaskan salmon, they’re just different.
Top Salmon Choices
1. Alaskan Coho—This species gets to about 20 pounds and has a lovely orange-red flesh and full flavor.
2. Alaskan Chinook (King)—These guys can get up to 120 pounds, hence the name “king.” They’re usually the richest in fatty acids compared with the others, and as a result their flesh gets flakey upon cooking. Color can vary from lighter (almost white) to deep red.
3. Alaskan Sockeye—Also called as Red Salmon for its vibrant color (sometimes even resemble ahi tuna), with blueish silver skin. Known for its strong robust flavor.
4. Alaskan Pink—The tiniest of the salmon, getting to about 5 pounds, with a mild flavor. Usually this type is used for canning; in fact, we buy Whole Foods’ canned Wild Pink Salmon with skin as our go-to choice.
5. Alaskan Keta—An average size fish of about 20 pounds, and not one that we see available for sale much, but still a good choice if you happen upon it.
Honorable Mention
1. New Zealand Chinook—this is a trusted safe source, according to seafoodwatch.org. Not to mention, grassfed beef and lamb from NZ is also usually top-notch quality, grassfed, and what we tend to buy (if you don’t mind the distance it had to travel).
2. All Sockeye—this species is usually always wild, not farmed (i.e. Sockeye from Washington’s Fraser River is fine, etc.) and I’m guessing this is why Asprey likes this kind best.
Salmon to Avoid
1. Atlantic Salmon—most Atlantic salmon that’s available is not quality and the name almost guarantees it’s farmed. There are exceptions, but those exceptions are hard to find so it’s best to avoid this type unless you’re certain it’s “in the green.” Fun fact: Atlantic is the name of the species of salmon, not necessarily the geographic origin.
2. Loch Duart (Scottish)—Originates from Scotland and it’s common at restaurants and Claims that it’s sustainable, but it’s just another farmed fish and there are reports that this operation is a scam and no so sustainable. I pass it up whenever I see it on a menu.
And fish from…
3. Washington’s Puget Sound
4. British Colombia’s South Coast (Canada)
5. Chile—They’re known to use chemicals and antibiotics in high amounts.
6. Oregon and Washington’s Colombia River—In particular if it’s coho it’s best to avoid.
7. Norway
8. Maine
Questionable Alternatives
Salmon from the following areas are sometimes “safe alternatives” but may pose issues with harvesting, sustainability and/or quality-control issues. Use caution and ask questions when possible:
1. Certain regions of Oregon (including Colombia River)
2. Certain regions of Washington (including Colombia River)
3. Certain regions of British Colombia
4. Certain regions of California
Freshness Matters
Once you have it narrowed down to buying Alaskan, just ensure its freshness. Characteristics of fresh, quality fish include:
- Denser flesh
- Fresh smell, not fishy
- Not slimy
- No mushy appearance—your fingerprint should not stick in the flesh if you touch it)
- Bright color, not dull—even if it’s a lighter colored salmon it will still have that fresh glow
Sources: