Smoked, poached, baked or raw in sushi – salmon is the UK's favourite fish.
In 2024, over 73 thousand tons were sold, accounting for about a third of all fish sales.
But are we getting the most out of its nutritional value?
What makes salmon so valuable?
Most salmon on British markets is farmed Atlantic salmon, mainly in Scotland, but also in Norway, Chile and the Faroe Islands. Wild salmon is also found, especially the deep red sockeye variety.
Both farm-raised and wild salmon are rich in omega-3s (EPA and DHA), essential for heart health and vision. In addition, salmon provides:
Quality protein with all essential amino acids
Vitamin D (rarely present naturally in foods)
Vitamin B12 for the nervous system
Selenium, iodine and potassium
A 120–150 g fillet provides about 24–33 g of protein and 11–16 g of fat. The differences between the parts of the fish are small: the belly and center are fattier (more omega-3), while the tail is lower in fat and relatively richer in protein per calorie.
The British National Health Service (NHS) recommends one or two 140g portions of fatty fish per week.
Should the skin be eaten?
The skin contains extra omega-3s and collagen, and it also helps the meat stay juicy during cooking. Most of the nutrients are in the meat, but the skin is a bonus. If you're watching calories, you can cook it with the skin on and remove it before eating.
How to combine it for maximum value?
Salmon absorbs fat-soluble vitamins (like vitamin A) better when paired with colorful vegetables:
Broccoli, cabbage – for antioxidants
Spinach, kale – for folate and magnesium
Tomatoes – for lycopene
Whole grains, lentils, quinoa – for fiber
Fermented vegetables – for gut health
The marinade with lemon, garlic, herbs, and extra virgin olive oil adds antioxidants without weighing down the dish.
Consumption Methods – From Healthiest to Worst
1. Poached
Plus: Maximum preservation of omega-3, no added fat, easy to digest.
Minus: It may seem tasteless without spices or a light sauce.
👉 One of the healthiest ways.
2. Raw (sushi, sashimi, poké)
Plus: Omega-3s remain completely unaffected by heat.
Minus: It must be pre-frozen according to food safety standards to avoid parasites.
Salmon sushi (such as nigiri) is considered among the most balanced choices.
3. Baked in the oven
Plus: Most nutrients are retained; easy to combine with vegetables and grains.
Minus: Overcooking can dry it out and slightly reduce the heat-sensitive fats.
The white substance that sometimes comes out is called albumin – a clotted protein, completely harmless.
4. On the grill
Plus: Bold flavor and pleasant texture without added fat.
Minus: Very high temperatures and excessive burning can oxidize omega-3s.
Avoid excessive tanning.
5. Smoked
Plus: Practical, preserves protein and omega-3; small portions are enough.
Minus: Often high in salt – not ideal for people with high blood pressure.
Pregnant women are advised to avoid cold-smoked versions due to the risk of listeria.
6. Canned food
Plus: Economical, preserves omega-3s and protein; soft-bone versions provide calcium.
Minus: May contain added salt; softer texture.
7. Salmon burger
Plus: Makes fish more appealing to kids; can be healthy if baked in the oven.
Minus: Commercial versions are often fried and have a lot of salt.
8. Fish pie
Traditional British dish that usually includes salmon and seafood.
Plus: It can be balanced with lots of vegetables and a light sauce.
Minus: Traditional recipes with cream, butter, and mashed potatoes significantly increase calories.
9. Salmon en croûte
Salmon wrapped in spinach, cheese and dough.
Plus: It makes fish more attractive on festive occasions.
Minus: The dough adds refined carbohydrates and fat – more of a special dish than an everyday choice.
Who should be careful?
Pregnant or breastfeeding women: maximum two servings per week, no raw fish.
People with high blood pressure or kidney disease: be careful with smoked salmon due to the salt content.
Elderly: be careful with raw products due to bacterial risk.
Salmon is one of the most nutrient-dense foods we can eat regularly. The healthiest form is one that preserves the omega-3s without adding salt, fat, or refined carbohydrates.
If you're aiming for maximum nutrition: light boiling, baking in the oven, or controlled consumption of raw form are the best choices. While battered, creamed, or fried versions should be reserved for special occasions. /GazetaExpress/
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