🐟 National Salmon Day — October 8
National Salmon Day is a great excuse to talk about one of the most popular fish on the plate—but not all salmon is raised or sourced the same way.
🌊 Wild-Caught vs. Organic/Farmed Salmon
When choosing salmon, look for wild-caught Pacific salmon, particularly species such as sockeye, coho, or Chinook. Wild salmon generally has a firmer texture, deeper flavor, and a more varied diet than farmed salmon.
Important distinction: “Organic salmon” and “wild-caught salmon” aren't the same thing. In the U.S., truly wild-caught salmon isn't certified organic under the USDA organic program. If you're looking for wild salmon, check the label for species and harvest method, not simply the word “organic.”
👀 Signs of Fresh, Healthy Salmon
When buying fresh salmon, look for:
Bright, moist flesh with a natural orange, pink, or red color
Firm flesh that springs back when gently pressed
Clean, mild ocean smell — not strongly fishy or ammonia-like
Skin that is shiny and moist, if skin-on
No excessive brown discoloration, drying, or slimy coating
For frozen salmon, look for packaging without excessive ice crystals or freezer burn
🐟 So, Is Farm-Raised Salmon Unhealthy?
Not necessarily.
Farmed salmon can absolutely be a nutritious source of protein, omega-3 fatty acids, vitamin B12 and vitamin D. The concern is more about how the fish is raised, what it is fed, environmental practices, and the specific farming operation.
Farmed salmon typically contains more fat and calories per serving than many wild salmon varieties. Wild salmon generally has a more naturally lean profile, while farmed salmon can contain substantial omega-3s as well.
So instead of saying “farm-raised salmon is unhealthy,” a more accurate takeaway is:
Know where your salmon comes from.
Look for reputable producers, responsible sourcing certifications, and clear labeling.
🍋 Shear Taste Lemon-Herb Salmon
Serves 4
Ingredients
4 salmon fillets, 5–6 oz each
2 tbsp olive oil
1 tbsp fresh lemon juice
1 tsp lemon zest
2 cloves garlic, minced
1 tsp Dijon mustard
1 tsp honey
1 tsp dried parsley or 1 tbsp fresh parsley
½ tsp smoked paprika
Salt and freshly cracked black pepper
Lemon slices
Fresh parsley for garnish
Directions
Heat oven to 400°F.
Pat salmon dry and place skin-side down on a lined baking sheet.
Mix olive oil, lemon juice, zest, garlic, Dijon, honey, parsley and smoked paprika.
Brush the mixture generously over each fillet.
Season with salt and black pepper.
Top with lemon slices.
Bake approximately 10–14 minutes, depending on thickness, until the salmon reaches 145°F in the thickest part.
Garnish with fresh parsley and another squeeze of lemon.
👨🏾🍳 Chef's Tip
For a restaurant-style finish, give the salmon a quick broil for 1–2 minutes at the end to caramelize the honey-Dijon glaze.
Salmon doesn't need to be complicated—good fish, proper seasoning and controlled heat can do most of the work.
