Copper River Salmon: Nutrition Nugget #8

June 1, 2012

Alright, this is more an information nugget than a nutrition nugget . . . Copper River Salmon is sustainable!  The Alaska Department of Fish and Game carefully manages the salmon runs to ensure an adequate number of salmon reach the spawning grounds to reproduce each year. Check out for more information on the sustainability of wild Alaskan salmon.

Copper River Salmon: Nutrition Nugget #7

May 31, 2012

Because evidence shows that the omega-3 fatty acids DHA and EPA are important for fetal growth and development, it is recommended that women who are pregnant or breastfeeding consume at least 8 and up to 12 ounces of a variety of low-mercury containing seafood each week.  Copper River Salmon is a great choice for maximizing omega-3s and minimizing mercury!

Copper River Salmon: Nutrition Nugget #6

May 30, 2012

It is recommended that Americans aim for at least 8 ounces of a variety of seafood per week, with higher omega-3 choices like salmon included often.  Salmon has the added bonus of being low in mercury!

Copper River Salmon: Nutrition Nugget #5

May 29, 2012

Salmon is a delicious way to get some of your daily vitamin D.  A 3-ounce serving of Copper River Salmon provides as much vitamin D as 3 cups of vitamin D-fortified milk!  The daily vitamin D requirement for children and adults ages 1-70 years is 600 IUs, and increases to 800 IUs for those over 70 years.

Copper River Salmon: Nutrition Nugget #4

May 28, 2012

Salmon is a great source of selenium, an antioxidant mineral that plays an important role in immune function.  Some studies suggest that selenium may also help protect against certain forms of cancer.

Copper River Salmon: Nutrition Nugget #3

May 27, 2012

EPA and DHA, the omega-3 fatty acids in salmon, have a wide range of health benefits:

  • Heart Health:  EPA and DHA can help lower triglycerides (fat in your blood) and reduce the risk of heart attack and abnormal heart rhythms.  They can also slow plaque buildup in your arteries, slightly reduce blood pressure, and help prevent blood clots from forming.
  • Reduce Inflammation:   Omega-3 fatty acids help reduce inflammation and may lower the risk for some chronic disease, like heart disease, some cancers, and arthritis.
  • Brain and Vision Health:  DHA is highly concentrated in the brain and retina, where it is necessary for vision, nerve impulse transmission, and protection of brain cells.  EPA and DHA are also critically important in the diets of pregnant women for proper fetal brain and eye development.


Copper River Salmon: Nutrition Nugget #2

May 26, 2012

Copper River salmon is a great choice for lean protein! A 3-ounce serving of Copper River King salmon provides 17 grams of protein with only 150 calories.  You also get a healthy dose of the essential omega-3 fatty acids EPA and DHA (more than half of your weekly needs!)

Copper River Salmon: Nutrition Nugget #1

May 25, 2012

Copper River Salmon (including the species King, Sockeye, and Coho) must travel 300 miles up the Copper River to reach their spawning grounds, so they require extra stores of healthy omega-3 fatty acids for their journey.

Copper River Salmon is Here!

May 24, 2012

Fresh caught, wild Alaskan salmon is here in our stores now! Copper River Salmon kicks off the wild salmon season in Alaska and we are proud to be offering the first wild salmon on the market this year. The fish is flown in fresh from Cordova, Alaska (on Delta airlines) and sent straight to our stores. We are the only stores in Utah to bring in this amazing catch, according to

The Copper River is one of the longer rivers salmon travel in Alaska, and since the fish do not eat during their journey, they have to be fat and healthy for their 300 mile trek. Copper River salmon is superior in flavor and texture in part to the extra stores of fat they require for the migration. Fishing is done at the mouth of the river where the fish are at their fattest and healthiest. Fishing for Copper River salmon, and all other species harvested in Alaska, are managed for long-term sustainability to ensure that an adequate number reach the spawning grounds.

These fish are rich in healthy Omega-3 fatty acids and a long list of other healthy benefits. We’ll share some insights from our dietitians on the nutritional facts of Copper River salmon in the coming days.

Copper River salmon is prized by chefs around the world for the bright red flesh, firm texture, and rich flavor. We will be sharing some delicious and healthy recipes from our own talented chefs on the Tasty Tips section of our home page. The first recipe comes from Chef Evan at Bangerter Crossing  – Loaded Rainbow Quinoa with Seared Salmon. You can also find great recipe ideas at

While these wonderful fish from the Copper River will only be available for about six weeks, we will continue to have wild fresh Alaskan salmon through September. As the weather changes, so do the different salmon species setting off on their migrations and the fishing shifts to different rivers. Look for these fresh catches throughout the summer in all Harmons stores.

A bit about the picture: We know this isn’t an accurate representation of the current fishing conditions in Alaska. We just couldn’t help but share this amazing shot that embodies the classic image of fresh Alaskan salmon. This photo was taken by Harmons Meat & Seafood Sales Director, Chris Smith, on a trip to Katmai National Park in July 2010.


Recipe Ready Turkey: Turkey Chili

April 29, 2012

Turkey Chili             

Chef Evan – Harmons Bangerter Crossing
Serves 8

2             cups Harmons Recipe Ready diced turkey
1              large sweet onion, chopped
2             cloves garlic
4             green onions, sliced thin
2             red bell peppers, chopped
2             tablespoons oil
2             teaspoons tomato paste
1 1/2       tablespoon chili powder
1              tablespoon coriander
1              teaspoon chile powder
1              teaspoon brown sugar
1              (28-ounce) can whole tomatoes in juice
1              (18-ounce) can black beans, rinsed and drained
1/2         cup beef stock, low sodium
Salt and pepper to taste

In a large pot, warm the oil over medium heat add the onions, garlic, and peppers.  Cook for 8 minutes so the flavors can meld.  Add the tomato paste, turkey, spices, sugar, and green onions.  Cook for another five minutes and then add the tomatoes, beans, and stock.  Bring the mixture to a boil and then reduce to a simmer.  Season with salt and pepper and continue simmering for thirty minutes.  Serve with cheddar cheese, sour cream, and avocados.

CLICK HERE for a printable version