Salmon is a delicious food which all of us love to eat. Actually salmon has a good taste as well as it is one of the best sources to get nutrients. Salmon can be eaten raw if you know to select the safe ones.

As salmon types vary, its life might influence the taste, fat content and healthy benefits. The article is to reveal how to recognize the safe type of salmon and the way to prepare a wholesome dish properly. 

At first, let’s observe the ways to identify the safe type of salmon by its colour. The quality of salmon also relies on its colour. You can see a noticeable difference between the colour when you compare Wild Alaskan Sockeye and farmed salmon. 

As seen by everyone the wild Alaskan Sockeye is red in colour while the farmed one is pale in colour, indicating it has been grown in unhealthy conditions.

Astaxanthin which is a bright red molecule is the reason for this colour difference. This is included in algae, plankton and krill. Astaxanthin has good nutrient potentials. 

  • This improves the blood flow.
  • The membranes of the mitochondria is strengthened and the oxygen species are protected.
  • Astaxanthin is a strong anti inflammatory and antioxidant.
  • The efficiency of energy production in mitochondria is improved.
  • Astaxanthin as a supplement which boosts the strength endurance by over 50%.

Wild salmon eats plenty of things consisting Astaxanthin, especially plankton. But the food of the farmed salmon doesn’t include the natural Astaxanthin as they are fed by the synthetic ones. The contents of the synthetic Astaxanthin is different as it is chemically produced using petrochemicals such as coal.

And also the fish meals contain a high content of heavy metals such as Mercury and dioxin which are very harmful. At present, farmers try their best to minimize the contamination by giving soy and corn proteins and vegetable oil instead of the fish meals. But this reduces the quality of the salmon. 

Therefore farmers provide the salmon with antibiotics to maintain good health. However the quantities of these antibiotics are included in salmon in the markets too. Fish is rich in omega 3 fat, but the mold toxins in vegetable oils may affect in bad ways to reduce it. 

FDA and EPA reveals that wild caught salmon has a low risk of contamination with Mercury when compared. Further, they ensure that this salmon is totally safe for consumption. And also they motivate people to eat wild salmon for several times a week.

Select the best type. Think of the benefits you want to gain by eating salmon. Sockeye, Chinook (king) and Coho salmon are namely the main varieties if they are wild caught. They have different tastes and rich health.

Sockeye salmon is rich in omega 3. This salmon consume high amounts of vitamin D, cholesterol and Astaxanthin. Since they eat a lot of plankton, farming of them is quite difficult. So that they are generally wild.  Smoked Sockeye salmon sounds really awesome. 

And also the Chinook salmon has extra double omega 3. This salmon found in the cold and deep water. The fat in them remains liquid and the omega 3s keep them warm. King salmon are normally farmed as well. But keep in mind not to buy the farmed ones. 

Pacific Coho salmon contains the 3rd highest content of fat. It’s rich in omega 3 and vitamin D. 

Cooking salmon

The only disadvantage of smoked salmon is the histamine which sometimes might lead to inflammation. But cold smoked salmon is better as it preserves omega 3.

You can follow the following recipe if you can’t find it raw. This will preserve the rich and delicious taste and effectively balance fat.

Remarkable parchment baked salmon 

The dish serves only two. This has an awesome taste and gives high amount of omega 3.


  • 2 center cut wild salmon fillets (8 ounces each)
  • 1 tbsp grass fed unsalted butter
  • 1 tbsp of minced fresh herbs such as fill chives or parsley
  • 1 tbsp of bulletproof brain octane oil, coconut oil or MCT
  • Sea salt
  • Lemon wedges

First, preheat the oven 320F. Then add the salmon on a piece of parchment paper on a baking sheet. Use brain octane oil to rub the salmon fillets. Sprinkle some salt and add butter on top.

Next, wrap the parchment paper around the salmon fillets tightly. Bake it for about 18 minutes. Then unwrap and sprinkle minced herbs and squeeze the lemon wedges over it.

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