Wild Salmon Week!

July 31, 2019
| Created by Hannah Langley, MS, RDN, CD

Did you know? It’s wild salmon week here at Harmons! Summer is a peak time for Pacific wild salmon which means this is a great time to buy and enjoy salmon since they're fresh and abundant. This is also the perfect time to buy and freeze salmon to eat at a later date.

At Harmons we love salmon not only for its delicious flavor but also for its nutritional value. While almost all seafood are considered healthy, salmon is prized for its omega-3 and vitamin D content, nutrients that many Utahns need more of.

For salmon week we are highlighting three different types: Chinook, Coho, and Sockeye. If you’re wondering what the differences are, you’re in the right place! The different species vary in flavor, texture, and nutrition making them suited to different cooking techniques.

King (Chinook) Salmon – Washington State

About: The largest salmon species. They have relatively few spawning runs meaning there is less overall supply. Low supply but high demand results in King salmon being the most expensive type to buy.

Flavor and Cooking Notes: King salmon are exceptionally high in fat giving them a rich, buttery flavor and soft texture. King salmon does best when you let the flavor shine through. Keep your seasonings simple and let the fish speak for itself. Due to its high fat level, King salmon is the top choice for hot smoking.

Nutrition Notes: King salmon are highest in omega-3 fats. Nutrition for 3.5 oz cooked is: Calories: 210; Total fat: 13g (3g sat fat); Sodium: 60mg; Protein: 23g; Omega-3: 1,700mg

Sockeye Salmon – Prince William Sound

About: The species with the deepest, darkest red color. Sockeye populations are generally stable making them one of the most sustainable salmon choices.

Flavor and Cooking Notes: Sockeye has a firm texture and the most intense salmon flavor compared to the other types. The texture makes it the perfect choice for grilling and its flavor means it can stand up to bold marinades and seasonings. Sockeye is good for hot or cold smoking.

Nutrition Notes: Sockeye is highest in astaxanthin, an anti-inflammatory and antioxidant. Nutrition for 3.5 oz cooked is: Calories: 190; Total fat: 11g (2g sat fat); Sodium: 65mg; Protein: 23g; Omega-3: 1,200mg

Coho Salmon – Petersburg-Wrangell

About: Coho salmon are sometimes called silver salmon due to their distinct silver color. They are the most acrobatic among wild salmon and for this reason they are one of the most popular sport fish. Fishermen love the challenge and reward that comes with catching Coho.

Flavor and Cooking Notes: Coho fall between the flavor and texture of King and Sockeye. They are not as soft as King or as firm as Sockeye, but just right. The flavor is more delicate than Sockeye but stronger than King making it a versatile choice for a wide range of recipes and cooking applications. Coho are very lean making them a good choice for cold smoking.

Nutrition Notes: Coho are a leaner salmon, offering fewer calories than King and Sockeye while still packing a nutritional punch. Nutrition for 3.5 oz cooked is: Calories: 140; Total fat: 4.5g (1g sat fat); Sodium: 60mg; Protein: 23g, Omega-3: 1,100mg

Wondering what to do with your salmon? Try some of our favorite recipes:

Try Sockeye or Coho in these fresh wraps from Chef Callyn, perfect for summer and ready in less than 15 minutes.

Are you ready to impress your family? Try King salmon in this simple but mouthwatering recipe for miso-glazed cedar plank salmon.

Personally, I’m in love with pineapple and salmon together. I recently swapped out cod for salmon in one of my favorite fast recipes. The cooking times depend on the thickness of your fish, but know that fish should be cooked to an internal temp of 145°F or until the flesh is opaque.

**Note that nutrition facts vary by season and location where fish are caught.