Not sure how to buy salmon? That’s totally understandable. It’s not as simple as buying strawberries, where you only have to choose from organic or conventional, fresh or frozen. With salmon, there are different species, sizes, colors and flavor profiles. Salmon are also raised in different ways that can be better or worse for your health, the environment and the sustainability of the species.
To help you make the best choice, we’ve put together a thorough guide on the best salmon to buy and how to buy it.
Wild vs. Farmed Salmon
First things first: When you’re shopping for salmon, the label should tell you where it was raised or caught, where it was processed, and whether it was farm-raised or wild-caught. For example, you might see something like “wild-caught Alaskan salmon, product of China,” which means the fish was caught in Alaskan waters but sent to China for processing (it’s common practice to send fish overseas for processing because the labor is cheaper). If it’s not clear on the label or at the fish counter, ask someone.
When it comes to buying wild versus farmed salmon, the main concerns are usually sustainability and nutrition. “Sustainable” salmon simply means that salmon was caught or farmed in a way that ensures healthy populations of fish both now and in the future, and that there’s minimal environmental impact overall. Both farmed and wild salmon can be produced sustainably or unsustainably, and both have nutritional benefits and drawbacks.
Is Farmed Salmon Sustainable?
Farmed salmon can be raised in a sustainable way, depending on where and how the fish are farmed. Some inland salmon farms where they recycle their water might be considered more sustainable than some open-ocean pens, for instance. If not maintained safely, an open-ocean farm can threaten wild salmon populations and cause larger environmental problems. The best thing to do: Look for farmed salmon raised in a way that doesn’t conflict with wild salmon populations or water quality.
If you’re eating Atlantic salmon, it’s probably farmed (or should be). Wild Atlantic salmon have long been overfished, and at least one species is endangered. Farmed Atlantic salmon generally comes from other countries around the globe, including Norway, Chile, Scotland, Ireland and Canada. Some Pacific salmon species, like king salmon, can be farmed as well.
Is Wild Salmon Sustainable?
Pacific salmon species, including king, coho, sockeye, pink and chum, live off of the west coast of Canada and the northern United States and are generally wild (although some are farmed, as noted above). Many are protected under the Endangered Species Act because their populations have been diminished by habitat destruction and hydroelectric dams.
Wild salmon can be caught in a variety of ways, but knowing the fishing method alone is usually not enough to tell you if a particular salmon is a sustainable choice. For example, some types of troll-caught salmon, which are caught in the ocean one at a time with a hook and line, are sustainable, and others are not. No matter how it is caught, sustainable wild salmon comes from fish populations that are not endangered.
Salmon Certifications
When you’re at the store trying to figure out if your salmon is sustainable or not, one simple shortcut is to look for salmon that is Marine Stewardship Council Certified. That MSC certification will tell you that a particular salmon came from sustainable fish stocks, and that it was fished in a way to have minimal environmental impact.
For farm-raised salmon, look for salmon certified by the Aquaculture Stewardship Council. The ASC certification means that the fish farms comply with environmental and social criteria. Another source to check is the Monterey Bay Aquarium’s Seafood Watch Guide. It gives salmon best, certified, good and avoid ratings to help consumers make sustainable choices.
Nutrition of Wild vs. Farmed Salmon
Wild and farmed salmon eat different diets that give them different nutritional profiles. Farmed Atlantic salmon tends to be much higher in fat (and therefore calories). Wild salmon is higher in calcium, iron, potassium and zinc. Both are excellent sources of omega-3 fatty acids. And both have healthy monounsaturated and polyunsaturated fats in addition to less healthy saturated fats.
Wild salmon is never produced with antibiotics and may be lower in an environmental pollutant called PCBs, so if you can afford its higher price and you like the taste, it may be a healthier choice. If you eat salmon in moderation, the potential downsides of PCBs are not a serious risk, health experts say.
Organic Salmon
There is no official “organic” designation for salmon from the National Organic Program, so you won’t see a “certified organic” seal from the U.S. Agriculture department. Some salmon from Europe, where standards have been established, might be labeled as organic. A farm that calls itself “organic” because of the type of feed and farming practices used might also say that their salmon is organic. But none of it is certified by the USDA. However, there is a Canadian company called Creative Salmon that raises certified organic chinook salmon, which you might see at your local grocery store or fish counter.
Fresh vs. Frozen Salmon: Which Is Better?
Most salmon is frozen shortly after it’s caught to preserve its flavor and quality. If you want truly fresh salmon, you’ll need to eat it locally and in season.
Keep in mind that frozen salmon, like other frozen fish, is not an inferior product. The flash-freezing process locks in the freshness we’re all looking for. Once you bring your salmon home, store it in the fridge at 40°F or lower for no longer than two days before cooking it. If it’s already frozen, store it at 0° or lower and use within eight months. Store cooked salmon in the fridge for up to four days.
Canned salmon is a great economical way to get your daily omega-3s. No matter if it’s pink, chum, coho or red sockeye canned salmon, it has good nutritional value and is pretty tasty, especially in something like baked salmon patties. To get the most calcium, choose canned salmon with bones. Lower-sodium options are best, as well. Unopened canned salmon will keep in a cool, dry place for up to five years. Once opened, unused salmon will keep in the fridge for up to four days in an airtight container; it will keep in the freezer for up to three months.
The Best Salmon to Buy
When it comes to choosing high-quality salmon, look for a vibrant flesh color that’s light pink or red, depending on the species, with no darkening around the edges. The flesh should be firm and, if not frozen or previously frozen, shiny. Salmon should smell like the ocean—like a nice day at the beach—not fishy or off-putting. A whole fish should have bright, clear, protruding eyes.
If you’re purchasing still-frozen salmon, make sure the package has no ice crystals, frost, discoloration or liquid. If purchasing previously frozen “fresh” salmon from the refrigerator case, make sure it’s tightly sealed, wrapped or vacuum packed.
Types of Salmon
There are six types of salmon you’ll see at the grocery store or fish counter, whether it’s fresh, frozen, previously frozen or canned. Atlantic salmon, which is most common around the country, is also known as sea run salmon, kelts or black salmon. The fish has a mild flavor and light pink color, and is perfect for everyday easy salmon recipes, whether fillets or steaks.
Of the Pacific salmon species, King salmon, also called chinook, is the largest. It’s high in fat with a silky texture that’s great for things like simple poached salmon and smoking. Sockeye, also called red salmon, is stronger in flavor and lower in fat than other varieties; you’ll find it served raw, smoked and canned, and it’s a good variety for salmon burgers. Coho, or silver, salmon is mild in flavor and has a delicate texture. It’s smaller and is often sold whole (great on the grill!).
Pink salmon is the most abundant Pacific salmon and a smart food choice because it’s sustainably managed and generally not overfished. It’s lower in fat and most often canned, making it a good candidate for salads and salmon cakes. Chum or keta salmon are a popular source of salmon roe (caviar). They’re lower in fat and good for drying, smoking, grilling or roasting.
Cuts of Salmon
Deciding on which cut of salmon and how much to buy should be dictated by your recipe and how many people you’re serving. Three to four ounces of uncooked salmon per person is usually good for a fuller meal (here are some great side dishes for salmon). For leaner cuts of wild salmon or when you want to indulge, six to eight uncooked ounces is a good serving size. Raw salmon will lose about 25% of its weight after cooking. Here’s a little primer on which cuts work best:
Salmon steaks
This thick, crosswise cut of a larger fish includes both sides of the salmon and has a round bone (the salmon’s backbone) in the middle. It holds up well to grilling—check out some of our favorite grilled salmon recipes—but can also be pan-fried or baked, like in this lemon-garlic salmon recipe.
Side of salmon
The side is the part between the head and the tail. Basically, it’s a fillet that weighs several pounds. When you buy a side of salmon, it may contain scales, belly bones and pin bones, all of which you should remove before eating. Better yet, ask the person working at the seafood counter to remove them at the store. Next, try this delicious miso salmon recipe.
Salmon fillets
A fillet is what you’re most likely to buy at the store or be served in a restaurant. It’s a smaller portion of a side of salmon. The side has five parts: top loin, loin, belly, second cut and tail. Each has a different shape and fat content that makes it ideally suited for certain preparations, from sashimi to pan searing to baked salmon recipes.
Whole salmon
A whole salmon is just what it sounds like: both sides of the fish, including the head, tail, scales and bones. You can serve baked whole salmon, or break it down and cook each part in a specific way.
Salmon Recipes to Make for Dinner
Salmon with Creamy Dill SauceWhen
cooked properly, salmon is meltingly tender. In this recipe, salmon is seasoned, baked in a foil packet and finished under the broiler. The simple sour cream and dill sauce has a dash of horseradish, which adds a lively zing to the rich fish. Need a side dish? Roast a pan of asparagus in the oven while you cook the salmon.
Sheet-Pan Soy-Ginger Salmon with VeggiesSince salmon has a rich, savory flavor, it stands up well to bold seasonings and spices. In this
sheet pan dinner recipe, a sweet, Asian-inspired sauce seasons salmon and a mix of veggies. The sauce doubles as both a marinade and a glaze, giving a double dose of flavor.
Simple Salmon ChowderDon't miss this
contest-winning soup. Along with fresh salmon, the chowder is packed with hearty root vegetables, cream and a smattering of dill.
Salmon with Horseradish Pistachio CrustCoated in a crunchy, savory crust, this salmon is an impressive main course at a dinner party, but it's simple enough to make for a family meal. It comes together in less than 30 minutes, and if you line the baking dish with foil, cleanup is a breeze. Feel free to substitute other nuts for the pistachios—almonds, walnuts and pecans all work well.
Easy Glazed SalmonPaint salmon with a sweet glaze before baking, and the fish emerges almost lacquered with a caramelly crust. The sweet, slightly tropical flavor of the glaze is perfectly balanced by the savory salmon. Serve with rice and steamed broccoli for a meal that comes together quickly.
Cilantro-Topped SalmonWe suggest buying skin-on salmon fillets for recipes that call for baking salmon, like this one. It adds a bit of flavor, but more importantly makes it easier to bake the fish without worrying that the delicate, flaky flesh will stick to the pan. Here's how to
shop for salmon.
Creamy Salmon LinguineThis recipe employs a clever trick: cooking pasta and broccoli in the same pot. Simply add the broccoli to the boiling pasta during the last five minutes of cooking time, and drain all together! You can swap in green beans, asparagus or another veggie. It's hard to find anything that won't taste great with the creamy, simple, from-scratch sauce.
Lemon Herbed SalmonSalmon always pairs well with citrus: the bright, zesty flavor complements the savoriness, and the acid balances the oily fish. In this recipe, lemon zest adds tanginess to a seasoned breadcrumb coating, while wedges of lemon garnish dinner plates.
Honey-Mustard Glazed SalmonThis baked salmon recipe couldn't be simpler. Just prepare a quick, sweet-and-savory glaze using pantry ingredients, and bake—dinner will be ready in a flash. As long as you have the oven on, throw in a pan of
roasted vegetables to serve as a side dish.
Firecracker Grilled SalmonWant to turn up the flavor of your salmon dinner? Try this spicy salmon recipe, which is bursting with flavor thanks to a soy sauce-based marinade. (Substitute gluten-free
tamari if you want an easy gluten-free dinner.) The instructions call for grilling the fish, but you can also cook it in the oven, broiler or stovetop.
Air-Fryer Salmon PattiesWe love the
air fryer for making quick, crispy food. These tasty salmon patties are no exception, made with canned salmon, a quick cracker crumb crust and a dash of Worcestershire sauce.
Maple Bourbon SalmonIf you're planning to make salmon for a
dinner party, consider this recipe, which combines unexpected ingredients for a superb flavor—but it's not fussy to make. The sweet, bourbon-splashed glaze caramelizes quickly in the pan, while bacon and walnuts contribute a rich, savory finish.
Oven-Baked SalmonThis simple recipe yields tender, juicy salmon every time. To ensure that the salmon stays moist, keep the skin on during baking—it will protect the fish from direct heat, preserving a delicate, flaky texture. The wine-scented sauce tastes good with most vegetable sides, from simple boiled peas to in-season asparagus.
Feta Salmon SaladA mix of pantry spices jazz up this grilled salmon salad, which is finished with Greek-inspired toppings: cucumber, tomato and feta cheese. Salmon tastes great with most spices, from Indian to Mediterranean to French, so feel free to play with different flavors.
Ginger Salmon with Green BeansWant to break out of a rut? Try cooking salmon in a sweet and tangy Asian-inspired sauce, made with rice vinegar, ginger, lemon and honey. Lie the fish on aluminum foil, spoon over the sauce, seal tightly, and bake for a
quick dinner that packs a big flavor wallop. Snappy green beans make an excellent side.
Salmon with Spinach & White BeansLooking for
crispy salmon? Use your broiler! Under high heat, salmon cooks fast, in just six to eight minutes, so keep an eye on the clock. A healthy side of spinach and white beans is fast enough to cook while the salmon's in the oven.
Potato Salmon CasseroleSince salmon tastes so good with vegetables and fresh greens, it's easy to overlook its potential as a comfort food. This cozy, savory casserole will fix that oversight! Made with
leftover potatoes and canned salmon (or leftover, if you have some in the fridge), it's quick to mix together and toss in the oven on a cool night.
Salmon Dill SoupSalmon and dill are a natural flavor pairing; the fresh herb makes the rich fish taste bright and zippy. You can cook salmon and dill together any way (grilled, baked, etc.), but here's a recipe you may not have tried—salmon soup! Cozy and chowder-like, but with a bright flavor, it'll be perfect with a
soup side dish.
Salmon Burgers with Tangy SlawHigh in moisture and oils, salmon makes a delicious burger patty! This recipe is a great way to serve salmon to seafood skeptics, and it's also a nice one to try if you've eaten salmon every other way. Salmon burgers taste great topped with a squeeze of lemon and a tangle of fresh greens, but this recipe takes it up a notch with a crunchy fennel slaw.
Spicy Plum SalmonWhen plums are in season, try them in this savory dinner recipe. Since plums are dense and packed with juice, they make a delicious sauce. Along with the plums, a dash of chipotle and ketchup make for a sweet-and-spicy dinner.
Air-Fryer Roasted Salmon with Sauteed Balsamic SpinachThis recipe makes for super crispy salmon, without going overboard on the oil. (That's part of the
magic of the air fryer.) A side dish of spinach is a healthy accompaniment. The amount called for might seem enormous, but once cooked, it wilts down to a reasonable portion.
Garlic & Herb Artichoke SalmonIf you love
artichokes, this is the salmon dish for you! Simple grilled salmon gets slathered with a thick sauce made with artichokes, garlic-cheese spread and lemon. At once easy, impressive and unexpected, it's an ideal special occasion dinner.
Cocoa Spiced SalmonOrange and chocolate are a delectable pairing, as strange as it may sound. The puckering sweetness of orange transforms dark, slightly bitter cocoa into something brighter. Together, the flavors transform savory salmon into an exotic dinner. Serve with hot rice and a leafy green.
Salmon Caesar SaladIt's easy to make this popular
restaurant recipe at home! While you can make homemade salad dressing, make the meal faster by grabbing your favorite store-bought option.
Miso SalmonA staple of Japanese cuisine,
miso paste is getting very popular stateside too, and for good reason. The fermented paste is packed with rich umami flavor. Whether it's the dominant seasoning, as in miso soup, or simply added alongside other spices, as in this recipe, it contributes an almost addictive savoriness.
Ginger Salmon with Cucumber Lime SauceWhat's more refreshing on a sticky summer day than fresh
cucumber recipes? The zippy homemade cucumber sauce is the star of this recipe for grilled salmon. Serve it along with a plate of watermelon and a tall glass of something cool.
Grilled Salmon WrapsThese easy wraps are a perfect meal for a busy weeknight. If needed, you can literally grab and eat on the go. Each wrap is a complete meal, including protein, vegetables, dairy and carbs.
Quick and Easy Salmon Poke BowlSkip the takeout and make poke bowls at home. The recipe jazzes up canned salmon with an array of delightful condiments and seasonings, including quick homemade pickled onions and a simple, seasoned mayo.
Lemon Salmon with BasilBasil recipes during the summer, when the herb is freshest, are truly exquisite. In fact, this lemon salmon hardly requires any other flavoring! Serve alongside a simple salad, crusty bread or your favorite summer vegetable.
Mesquite SalmonThe smoky-sweet taste of mesquite is a perfect foil to oily, savory salmon. The recipe includes instructions for cooking with mesquite chips over a charcoal or gas grill.
Salmon Grilled in FoilHere's an easy trick to keep from overcooking salmon on the heat of the grill. Wrap each filet in a foil packet, sealing in the juices and protecting the fish from direct heat. The foil also traps all the seasonings, infusing every bite with flavor.
Northwest Salmon SaladThere's no better way to use up all your fresh fruit from a farmers market than to toss it all in a summery salad. Blueberries, red onion and peaches add pops of color to this salad while freshly cooked salmon (or leftover salmon) boosts the protein.
Citrus Salmon en PapilloteCooking salmon "en Papillote" sounds fancy, but it simply means cooking it inside paper—packets of parchment paper, to be precise. The packets hold in the steam released by the salmon in the heat of the oven, keeping it super moist and tender.
Ginger Honey Marinated SalmonA drizzle of honey smooths out the zingy heat of ginger in a quick and easy marinade. You can let the salmon marinate for as little as 30 minutes, or as long as overnight, but don't let it sit much longer—fish is so delicate, it will get mushy if left to marinate too long.
Spiced SalmonA flavorful blend of spices, along with a dash of brown sugar, make for a delicious salmon dinner that's mild enough to appeal to even the fussiest taste buds. Cook on the grill or under the broiler; both will yield a crispy exterior with slight caramelizing from the spices.
Bourbon-Glazed SalmonBourbon lovers, get excited! The sweet spirit is a perfect pairing with savory salmon. The glaze comes together fast, but definitely doesn't stint on flavor.
Baked Salmon PattiesBreaded, savory fish patties are a surefire way to get seafood skeptics to give it a try. This recipe is very flexible: swap in your favorite seasonings,
substitute bread crumbs, use canned or leftover cooked salmon and serve with any dipping sauce you like.
Moroccan SalmonThis seasoned salmon dinner is a great first taste of Moroccan flavor. A mix of spices, including cumin and cinnamon, plus caramelized onions, tomatoes and golden raisins, showcase the aromatic, sweet-and-savory notes of the cuisine.
Poached Salmon with Dill SaucePoaching salmon, or cooking it in shallow water or broth, ensures that moisture stays sealed in. It's more forgiving than cooking with dry heat, like roasting or grilling, which requires a close eye to ensure that the fish doesn't dry out.
Salmon QuicheThere's no rule that salmon has to stay on the supper table! This flavor-packed quiche is a perfect
brunch recipe or to serve as a breakfast-for-dinner dish. It's delicious alongside a fresh green salad (and a platter of bacon).
Green Curry Salmon with Green BeansA spicy take on salmon, this
Indian-inspired recipe calls for a quick curry sauce made with curry paste and creamy coconut milk. The recipe includes a complete meal of hot rice and snappy green beans, but you can swap in your favorite grain and veggie.
Salmon with Mango-Citrus SalsaStone fruits pair just as well with savory dishes as they do with desserts. In this recipe, tender, juicy mango cubes mixed with orange slices top the tropical-tasting salmon.
Spinach Salmon BundlesThese pastry-wrapped salmon bundles look (and taste) as though you toiled for hours in the kitchen, but they're quite simple to make! The secret? A tube of
crescent roll dough, store-bought cheese spread and frozen spinach.
Orange Soy Salmon with RiceThis sweet-and-savory salmon is seasoned with a three-ingredient homemade sauce. Serve with instant rice for dinner in a rush, or opt for
fried rice and an array of steamed veggies.
Lemon Basil SalmonEverything tastes
better with butter—including salmon. Wrapped in foil along with lemon juice, butter and a sprinkle of basil, the flavors in this salmon become full and rich. Serve over a bed of couscous and any green veggie you have.
Citrus-Marinated SalmonOrange, lemon and lime juice combine forces to create an unforgettable citrus experience, at once sweet, sour, punchy and bright. You can let the salmon marinate for as little as 30 minutes, or make the marinade in the morning, and let the salmon soak until dinner.
Grilled Salmon FilletWant to take salmon in a decadent direction? This recipe makes a sauce rich with
umami ingredients: soy sauce, red wine vinegar and Parmesan cheese. Cooking the salmon in a foil pan on the grill is a neat trick for easy clean-up, but you can also cook it directly on an oiled grate.
Pecan-Crusted SalmonThis crunchy dinner is a superfood powerhouse! Salmon, mayo and pecans contain healthy
omega-3 fatty acids, while yogurt is rich in probiotics and calcium.
Grilled Barbecued SalmonWant to take barbecue sauce up a notch? Just stir in a few extra ingredients. Here, brown sugar, chili garlic sauce, soy sauce and lime juice enhance the flavor of bottled sauce. We like it with grilled corn on the cob.
Potato Cheese Soup with SalmonThis hearty chowder is a perfect cozy meal for fall and winter days. You can use almost any kind of salmon in this soup: cooked fresh or
frozen salmon, leftover cooked salmon, smoked salmon or canned salmon.
Walnut-Crusted Ginger SalmonA savory sauce of mustard and walnuts makes this salmon ideal for a chilly winter dinner. It may sound fancy, but it's simple enough to cook on a weeknight. A perk of cooking in foil packets? Clean-up couldn't be easier.
Garlic-Butter Baked SalmonThis delicious, baked salmon recipe starts with a process you should learn, no matter what:
how to roast garlic. Roasting garlic takes the bite out, yielding a creamy, pure garlic flavor that tastes great with chicken, potatoes, vegetables—and just about anything else.
TMB Studio
This recipe for salmon salad is more of a template: You can use just about any lettuce or leafy green you like for the salad base, add any vegetables you find in season (cooked or raw) and serve with most
salad dressings.
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Special Salmon SteaksThe unbeatable combination of lemon, parsley and butter makes a tasty sauce for this baked salmon recipe. Serve with potatoes or bread to soak up every drop.
Slow-Cooker SalmonSince salmon cooks so quickly, you seldom find a slow-cooker recipe for it, but this is a good one. The low-and-slow cooking offers plenty of time for the fish to absorb the flavors of the sauce.
Updated: Nov. 02, 2023
