Rich in omega-3, both farmed and wild salmon are highly regarded for their nutritional qualities.
As the quintessential fatty fish, farmed (Atlantic) or wild (mostly Pacific) salmon is highly esteemed for its nutritional benefits. Indeed, salmon is a source of omega-3 fatty acids (particularly EPA and DHA) in daily diets. It also provides proteins, vitamins (A and D), and minerals (iron, magnesium, and phosphorus). The best season for consuming salmon stretches from November to January. It becomes a staple in winter meals, supplying essential nutrients during periods of reduced sunlight.
Salmon can be consumed fresh, raw (as sashimi), or cooked using various proven recipes (seared, in parchment, seasoned with dill, mustard, lemon, or as an ingredient in fish terrines, lasagnas, quiches, etc.). During festive periods and throughout the year, smoked salmon is also popular. While this savory dish has become a classic in Western cuisine (whether rightly or wrongly), it should be consumed in moderation by hypertensive individuals or those with renal insufficiency due to its high salt content. Additionally, smoking techniques generate PAHs (polycyclic aromatic hydrocarbons), which are carcinogenic. Hence, it is advisable not to overindulge in smoked foods, particularly smoked salmon.
How to Choose Salmon?
Today, the majority of fish, especially salmon, comes from aquaculture, whether fresh or smoked. Wild fish is often considered tastier and less fatty. But what about the reality?
On one hand, wild salmon (like other fish) feeds in a traditional manner, resulting in finer, lighter-colored flesh. However, it is increasingly exposed to ocean contamination (mercury, PCBs, medicinal residues). Therefore, its consumption is not recommended for pregnant women. Moreover, the availability of wild fish is decreasing due to the rising global fish consumption.
Farmed salmon is fed with fish meal, reaching maturity in size more rapidly and avoiding depletion of high-sea fish stocks. However, it often turns out fattier (with the same omega-3 content) and less flavorful. Additionally, fish farming poses environmental problems by generating polluted residues discharged into the oceans.
Today, certified farmed salmon (Red Label/Blue Heart or Organic) provides acceptable alternatives to wild salmon, although the supply is far from abundant. Conventional farmed salmon should be avoided because there is currently no genuine guarantee of safety. The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) advises against consuming too much fish due to seawater and river pollution (especially with dioxins, mercury, and PCBs). Therefore, it would be prudent to diversify sources of omega-3-rich fish (such as anchovies, herrings, sardines, tuna, for example) and limit salmon consumption.