To give birth, salmon undergo a treacherous journey from the ocean to fresh water, traveling thousands of miles to find the best spot to lay their spawn. It is during this journey when salmon are often harvested before making their way to your local seafood department. The varieties of salmon may differ in their looks, tastes and travel, but they all can have a positive impact on our diets.  

Salmon are pretty and pink, and they pack much more nutrition than you may think! They are rich in omega-3 fatty acids and low in saturated fats to promote good heart health. They are a source of lean protein, which builds strong muscles and leaves you feeling fuller for longer. The American Heart Association recommends consuming fish twice a week to aid in prevention of heart disease, heart failure and stroke. 

Salmon can be delicious either fresh or frozen. When cooking with either option, you’ll be able to tell when it’s done if it flakes easily with a fork or has an internal temperature of 145 degrees. You’ll find that most varieties can be found at both the seafood counter or in the frozen section.

Sockeye: contains high amounts of healthy fats with deep flavors and a bright red color

Keta: found to be more firm, mild in flavor, and lighter in color 

Pink: mild in flavor and cooked delicately such as by poaching, steaming, grilling, baking or broiling 

Coho: with a medium oil content, this bright orange-red fish is more mild in flavor 

When shopping for salmon of any variety, it is important to look for the Hy-Vee “Responsible Choice” label found on the package or wrapping. This label ensures that the seafood you are purchasing was fished responsibly to help keep future generations thriving and to avoid overfishing in any area. The label identifies seafood that has been fished or farmed in ways that minimize environmental impact so that its sources can maintain or increase production in the long-term without jeopardizing the environment or other marine life.

No matter the variety, or whether it’s fresh or frozen, salmon of all kinds can provide you with heart-healthy benefits and provides a source of lean protein too. Try any kind of salmon and find the type that tastes best to you!  

The information is not intended as medical advice. Please consult a medical professional for individual advice. Have a question for your Hy-Vee Dietitian? Contact Paige at pgreen@hy-vee.com or call her at 515.695.3799. Your question will be answered and may be featured with your permission.