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Salmon is a versatile favorite, whether it’s smoked, poached, served raw, drenched in teriyaki sauce, or baked into a comforting fish pie.
Holding the title as the UK’s top choice, supermarkets sold over 73,000 tonnes of salmon in 2024. This fish alone comprised a third of all fish sales last year.
But how much do you really know about this pink-fleshed delight? More importantly, are you leveraging all the essential minerals and health-boosting nutrients it offers?
For many, the sight of salmon is limited to neatly packaged fillets, yet the fish itself can be surprisingly large. Some species grow to nearly five feet long and can weigh over 45 kilograms.
In UK supermarkets, Atlantic salmon predominates, primarily farmed in Scotland, though sources also include Norway, Chile, and the Faroe Islands. Wild salmon, typically the sockeye variety, is also available and boasts a striking red hue, thanks to its diet of plankton.
Supermarkets and fishmongers also stock other wild-caught Pacific varieties such as pink and keta, and of course, packets of glistening, orange-hued smoked salmon.
Both farmed and wild salmon are rich in omega-3, a fatty acid vital for good heart health and strong eyesight, but there are some nutritional differences, Registered Nutritionist Nichola Ludlam-Raine tells the Daily Mail.
‘Farmed salmon is usually higher in total fat and calories compared to wild salmon. The omega-3 content can also vary – wild isn’t automatically higher, it depends on species and, for farmed, the feed composition,’ she says.
A salmon fillet is packed with protein and healthy fats
As well as omega-3, salmon is also a good source of high-quality protein, it contains all the essential amino acids, and is one of the few foods which contains substantial amounts of vitamin D, which is essential for a strong immune system and good mental health. It also contains vitamin B12 which supports red blood cells and our nervous system, selenium, iodine and potassium.
While the basic nutrients are always the same, different cuts can affect the overall fat content of the fish, which in turn can adjust the omega-3 levels.
‘If it’s the same species and the same “raw vs cooked” state, the main difference is usually fat content, and that will influence the total calories and how much omega-3 it contains,’ says Ms Ludlam-Raine, author of How Not to Eat Ultra-Processed.
‘Salmon fat isn’t perfectly uniform: belly or centre cuts tend to be fattier; tail portions are often leaner.
‘That means tail can be slightly higher “protein per calorie”, while mid/fillet can be higher in total fat and omega-3.
‘In practice, the variation is modest compared with bigger drivers like species, wild versus farmed, and cooking method.’
A typical 120g-150g salmon fillet provides around 24–33g of protein, a substantial chunk of the NHS’ recommendations of 45g per day for women and 55g per day for men.
It also contains between 11-16g of fat – cooking methods, marinades and sauces can substantially increase this – which is between a third to a half of the NHS’ recommendation of 30g per day.
Should you eat salmon skin?
For people who are squeamish, taking the silvery skin off is a no-brainer. And people who are calorie counting often scrape the grey ‘fat line’ beneath off, too. This is a layer of subcutaneous fat and muscle, rich in omega-3, and is often described as having a ‘fishier’ or gamey taste.
But there are reasons to keep the skin on, namely that it contains additional omega-3 fats and collagen, but Nutritionist Rob Hobson says ‘the majority of key nutrients are in the flesh’.
Ms Ludlam-Raine adds that not only does the skin sneak some extra nutrients into a dish, it can also help with cooking as it keeps the fish moist.
‘For cooking, skin-on is great for grilling or baking as it protects the flesh and can crisp up,’ she says.
Salmon is a popular choice at sushi restaurants – and it’s incredibly healthy
‘If someone is watching their calorie intake though, they could cook skin-on for moisture then remove it before eating.’
What should you pair salmon with to boost nutritional value?
Salmon is already pretty nutrient-dense, but pairing it with certain foods can enhance the overall meal, say our experts.
Serving with fibre-rich carbohydrates such as lentils, quinoa or wholegrains or fermented vegetables like sauerkraut can make the meal more gut friendly.
It goes beautifully with all sorts of vegetables; cruciferous vegetables like broccoli and cabbage will give you extra antioxidants, and leafy greens such as spinach, kale, watercress provide folate, magnesium and additional phytonutrients.
‘Pairing oily fish with nitrate-rich greens may also support vascular function,’ says Mr Hobson, author of Unprocess Your Life.
The natural fats in salmon also improve absorption of fat-soluble carotenoids – the natural pigments which give vegetables their colour and are absorbed by the body as vitamin A.
Vitamin A is vital for building a healthy immune system and is also needed for good eyesight – it’s not a total myth that carrots can help you see in the dark.
For this reason, Mr Hobson recommends eating salmon lycopene-rich tomatoes and colourful vegetables which are rich in beta-carotene.
‘Antioxidant-rich marinades and sauces using lemon or other citrus fruits, herbs, garlic, and extra virgin olive oil are a good addition too,’ says Ms Ludlam-Raine.
Should anyone avoid salmon?
Pairing salmon with certain foods can boost its health properties
Unless you have a fish allergy, you can probably benefit from eating salmon as part of a balanced, healthy diet.
The NHS recommends eating one or two 140g portions of oily fish – like salmon – per week.
However, women who are pregnant, trying to conceive or who are breastfeeding are advised to limit oily fish, including salmon, to no more than two portions per week – and they should not eat raw fish at all.
The NHS also advises against pregnant women eating cold-smoked or cured fish like smoked salmon and gravlax because it could be contaminated with listeria, a bacteria which can lead to miscarriage or stillbirth, or make a newborn baby seriously ill.
For the same reason, elderly people should also be careful.
‘When it comes to raw salmon such as sushi, sashimi or the chunks served up in a poke bowl, it should only be eaten if it has been previously frozen in line with UK food safety standards,’ says Mr Hobson, adding that this method makes sure all parasites have been killed off.
Ms Ludlam-Raine adds that people with high blood pressure or kidney disease also need to be wary of smoked salmon and some tinned varieties due to high salt content.
Read on to find our experts’ take on the best ways to prepare, eat and enjoy salmon.
Sushi, sashimi and poké bowls
A poké bowl is a traditional Hawaiian dish
We previously revealed the healthiest sushi to eat – and salmon nigiri topped the list.
But there are other ways to eat uncooked salmon, namely in sashimi or served up as part of a colourful poké, a traditional Hawaiian sushi bowl.
Pros:
Raw salmon avoids heat exposure, so long-chain omega-3 fats (EPA and DHA) remain fully intact.
It’s also typically served without added cooking fats so keeps the overall energy density moderate while delivering high-quality protein.
Cons:
There is a small risk of foodborne illness or parasites if the fish has not been properly frozen and handled according to food safety regulations.
Poached
Poached salmon preserves the omega-3 fats
Poaching involves cooking something slowly by simmering it in liquid, either water or milk.
Pros: Poaching is a gentle, low-temperature cooking method that helps preserve omega-3 fats and prevents excessive oxidation.
It requires no added fat and maintains moisture, making it a heart-healthy and gentle on digestion.
Cons:
Because it’s such a mild cooking method some might find it a bit bland so it benefits from a sauce or maybe a herby salad with lots of flavour.
Smoked
Smoked salmon is a popular breakfast choice, or can be eaten in a sandwich
Humans have been smoking fish for centuries, using it as a preservation method.
There are two modern ways of smoking fish; cold, which uses lower temperatures to cure rather than cook the fish, and hot, which gives it a fully cooked, flaky texture.
The sensation of a piece of exquisitely smoked salmon melting on your tongue is one of life’s simple pleasures – and our experts rate it for other reasons, too.
Pros:
Smoked salmon retains its protein and omega-3 content and it is a really convenient way to eat salmon as you can put it in sandwiches or salads starlight from the pack.
The intense flavour means small portions can also feel satisfying.
Cons:
It is typically high in salt, which may not be ideal for anyone trying to manage blood pressure but in small portions should be fine.
Baked
One of the best things about salmon is that it’s really quick to cook, with a standard fillet taking just 10-15 minutes in the oven.
Pros: Baking is a balanced cooking method that preserves most nutrients while allowing even cooking throughout the fillet.
It’s easy to pair with fibre-rich vegetables and wholegrains, making it a good option to use as a base for a nutritionally complete meal.
Cons:
If you over cook it the salmon can become dry and there may be some degradation of heat-sensitive fats, although losses are generally modest.
Ever wondered what that white slime is on a piece of overdone salmon? It’s called albumin,’ says Ms Ludlam-Raine.
‘It’s essentially the fish equivalent of egg white turning opaque when cooked, it’s coagulated protein.’
Grilled
BBQ season might seem like a long way away, but once you’ve got the grill fired up you should definitely consider throwing on a chunk of salmon.
And perhaps the crack of the crispy, chargrilled skin will convert even the most squeamish of diners.
Pros:
Grilling enhances the flavour through caramelisation and creates a great texture, which can make salmon more appealing to people who are less enthusiastic about fish.
It’s also a relatively quick cooking method that requires no added fat.
Cons:
Very high temperatures and charring can promote oxidation of omega-3 fats and the formation of compounds such as heterocyclic amines.
Avoiding direct flame contact and excessive blackening helps minimise this risk.
Burger
Make your own fishcakes at home with tinned salmon and mashed potatoes for a cheap meal
There’s more to fish burgers than the much maligned Fillet O’Fish. Salmon is delicious served in patty form, and it’s quick and easy to whip up your own salmon burgers at home with a tin of salmon, some mashed potato and some freshly chopped herbs.
Pros:
Salmon burgers can make oily fish more accessible, particularly for children or those who prefer familiar formats. When oven-baked and made with wholemeal breadcrumbs, they can still be a nutritious option.
Cons:
Commercial versions are often fried and may contain refined carbohydrates, added fats and salt. The breadcrumb coating increases overall calories.
Fish pie
A fish pie can be a hearty and filling meal – and if home made, a cheap midweek winner
A traditional British dish, fish pie’s roots lie in the seventeenth century when it was eaten during Lent, when people had to give up meat.
Later it became a way to use up fish scraps, and featured white fish such as cod or haddock, smoked fish, cream or cheddar sauce, and a topping of mashed potatoes.
Today it most commonly features a variety of fish – including salmon – and seafood such as prawns.
Pros:
When you prepare it with plenty of vegetables and a lighter sauce, fish pie can provide a balanced combination of protein, omega-3 fats and fibre.
It’s also an effective way to combine salmon with other seafood, increasing overall nutrient diversity.
Cons:
Traditional recipes often rely on cream, butter and large amounts of mashed potato, increasing saturated fat and calorie content. The calories per serving can soon mount up quite quickly.
En croute
Salmon en croute is delicious but should only be eaten as a treat, say our experts
This stalwart of French cuisine sees a huge slab of salmon wrapped in a spinach and cheese mix, before being encased in pastry and baked until golden.
Pros:
Salmon en croute can make fish more appealing for people who might otherwise avoid it, particularly in social settings or special occasions. It preserves the moisture of the fish during cooking.
Cons:
The pastry significantly increases refined carbohydrate and fat content, shifting the nutritional balance away from salmon’s strengths. It’s better viewed as an occasional dish rather than a regular way to eat oily fish.
Tinned
Tinned salmon is a cheap and versatile option
A tin of salmon can be an affordable way to work this superfood into your diet.
With cans starting from just £1.85, there’s a huge variety on offer, using both red and pink fish. This refers to the variety of salmon, with red referring to sockeye, a wild species native to the Pacific ocean.
Pros:
Tinned salmon retains its protein and omega-3 content and is one of the most affordable ways to increase oily fish intake.
Varieties that include soft edible bones provide a meaningful source of calcium, which is often overlooked. It’s also really versatile – you can use in sandwiches, jacket spud toppings, omelettes and tomato pasta sauce.
Cons:
Some products contain added salt and the texture can be softer than fresh salmon, which may not appeal to everyone.