Proteins

Atlantic Salmon

Rich, fatty orange-pink fish — grilled, roasted, cured, or served raw in sushi and gravlax.

Atlantic salmon is an oily, pink-fleshed fish, mostly farmed today, valued for its rich flavor and high omega-3 content. It is enormously versatile: roasted, grilled, pan-seared, hot- or cold-smoked, cured into gravlax, and eaten raw in sushi and poke. Its generous fat keeps it moist and forgiving even when slightly overcooked.

Atlantic salmon (Salmo salar) is the workhorse of the commercial salmon market, accounting for the vast majority of salmon sold in restaurants and grocery stores worldwide. Native to the North Atlantic, it is biologically distinct from the six Pacific salmon species and has been farmed at scale since the 1970s. What makes this species particularly valuable in the kitchen is its consistently high fat content—typically 10–15% by weight—which gives the flesh a supple, moisture-retaining quality that forgives overcooking far better than leaner fish. The characteristic orange-pink hue comes from astaxanthin added to feed, replicating the pigment wild salmon obtain from crustaceans. Farmed Atlantic salmon offers year-round availability, uniform sizing, and predictable flavor, making it an approachable entry point for cooks building confidence with fish, while wild-caught specimens from limited seasonal fisheries deliver a more assertive, mineral-rich character for those who seek it.

Measured in: g
Storage: Fridge

Allergens

Fish

Types & varieties

Farmed Atlantic Salmon

Dominant market variety. Raised in net pens with consistent size, flavor, and color year-round. Norway, Chile, and Scotland are leading producers.

Wild Atlantic Salmon

Rare and expensive. From rivers in Maine, eastern Canada, and Scandinavia. Leaner than farmed with a more pronounced salmon flavor. Short seasonal window in spring and fall.

Organic Farmed Atlantic Salmon

Certified under strict standards requiring organic feed, no synthetic pesticides in pens, and reduced stocking density. Available from Norway and Chile.

Steelhead Trout

Not Atlantic salmon (Oncorhynchus mykiss) despite similar appearance. Often substituted in recipes; milder flavor and slightly lower fat content.

Selecting Atlantic Salmon

Avoid fillets with a gray or brownish tint, a pronounced fishy odor, or flesh that yields under light pressure—these are hallmarks of diminished freshness. The fat marbling in farmed salmon should be visible as thin white striations running through the flesh; this fat is what keeps the fish succulent during cooking. When buying whole fish or fillets with skin, look for taut, adherent skin and bright, clear eyes (on whole fish). For raw applications like sushi or tartare, purchase previously frozen salmon to mitigate parasite risk; reputable fishmongers will indicate which products meet this standard. For sustainability, look for certifications from the Aquaculture Stewardship Council (ASC) or Global Aquaculture Alliance (BAP).

Look for vivid orange-pink color with visible fat marbling
Avoid fish with a strong, sour, or ammonia-like odor
Press gently—fresh flesh springs back; avoid anything that stays dented
Ask your fishmonger for the catch date and source for traceability

Understanding Farmed vs. Wild

The farmed-versus-wild distinction affects more than price. Farmed Atlantic salmon's consistent fat content means it performs predictably under high heat and stands up to bold sauces without drying out. Wild Atlantic salmon, by contrast, is leaner and cooks roughly 20% faster; its flavor is more mineral-forward and less buttery. These differences matter in the kitchen: use farmed fish when you want reliability and richness, reserve wild fish for preparations where a clean, pronounced salmon flavor is the point—barely治疗后 with good olive oil and sea salt, for instance, or as a special-occasion tartare.

Farmed: higher fat, more consistent, year-round availability
Wild: leaner, more assertive flavor, seasonal availability
Wild cooks faster; reduce time by approximately 20%
Both are Salmo salar—only Pacific species are biologically distinct

Common uses

Grilled or pan-seared with skin-on for a crisp, golden exteriorRoasted with herbs, lemon, and butterCured into gravlax or cold-smoked into loxServed raw in sushi, sashimi, or tartarePoached gently in white wine with aromaticsBaked en papillote to retain moistureFlaked into pasta, risotto, or grain bowlsSmoked (hot or cold) for appetizers and sandwiches

Tips & pitfalls

Always check for pin bones with fingertips or tweezers before cooking; a thin fillet knife makes this quick and ensures a smooth eating experience.
Salt the fish 20–30 minutes before cooking (or dry brine overnight) to firm the flesh and improve both flavor and skin crispness.
For skin-on fillets, score the skin lightly every inch or so to prevent curling in a hot pan—this also allows fat to render more evenly.
Pat the fish completely dry before searing; residual moisture creates steam and prevents the skin from developing a golden, crisp crust.
Use high heat and resist moving the fish for the first 3–4 minutes when pan-searing; this is how you build a proper crust before flipping.
Do not overcook—the center should still appear translucent when you remove the fish from heat, as residual carryover cooking will finish it.
Wild Atlantic salmon cooks faster than farmed due to its lower fat content; reduce cooking time by roughly 20% and monitor closely.
If using frozen salmon, thaw slowly in the refrigerator overnight; quick-thaw methods in cold water can rupture cells and degrade texture.

Nutrition

142kcal

Energy

594 kJ · per 100 g

Where the calories come from

Protein 58%Carbs 0%Fat 42%

Protein

19.8g

40% DV

Carbs

0% DV

Fat

6.3g

8% DV

Fiber

0% DV

Sodium

44mg

2% DV

Notable micronutrients

Vitamin B12133% DV

Selenium66% DV

Niacin (B3)49% DV

Vitamin B648% DV

Riboflavin (B2)29% DV

Thiamin (B1)19% DV

Source · USDA FoodData Central · approx. Fish, salmon, Atlantic, wild, raw

View on FDC →

In the shops

Matched grocery products

Smoked Atlantic Salmon
MARTIKO · kg · Bonpreu
€11.99
Royal Smoked Atlantic Salmon
ROYAL · kg · Bonpreu
€5.49
Half Salmon
850 g · Mercadona
€17.85
Smoked Salmon
BONPREU · kg · Bonpreu
€3.80
Smoked Salmon
BONPREU · kg · Bonpreu
€4.69
Salmon Pearls
CATALIMENT · kg · Bonpreu
€5.29

Good to know

Scientific Name: Salmo salar
Origin: Native to the North Atlantic; today primarily farmed in Norway, Chile, Scotland, Canada, and Maine
Season: Farmed: year-round. Wild: limited seasonal fisheries in spring and fall.
Color: Pink to deep orange-red depending on diet and astaxanthin content; color graded on a 1–6 scale (pale to vivid).
Flavor: Mild and buttery with a clean finish; less pronounced than Pacific salmon varieties.
Texture: Medium-firm, fatty, and moisture-retaining when cooked properly.
Fat Content: 10–15% by weight in farmed salmon; high in omega-3 fatty acids.
Typical Serving: 4–6 oz (115–170 g) per person for a main course.
Storage: Refrigerate at 28–32°F on ice or in the coldest part; use within 1–2 days. Freeze up to 2–3 months for best quality.
Doneness: 125–130°F (52–54°C) for medium-rare; FDA recommends no more than 145°F (63°C).

Substitutes

Sockeye Salmon (Red Salmon) — Richer, deeper-flavored; cooks similarly but is leaner. Use 1:1 ratio.
King Salmon (Chinook) — Fattier and more luxurious texture; excellent for raw applications. Use 1:1 ratio.
Arctic Char — Comparable buttery texture and mild flavor; often farmed sustainably. Cook identically.
Steelhead Trout — Milder and slightly leaner; behaves similarly in all preparations.
Rainbow Trout — Smaller and milder; may need shorter cooking times. Suitable for portion-controlled servings.

Pairs with

Lemon and dillCapers and brown butterSoy sauce, ginger, and sesame oilCream cheese and chivesWhite wine, shallots, and tarragonFennel, orange, and olivesAvocado and cucumberHollandaise or beurre blanc

Also called

Salmon · Farmed Salmon