Written by Malena Sanchez Moccero
Medically reviewed by Grisel Aranzabe (Nutritionist, low-FODMAP approach & Human Microbiota Specialist)
Salmon is loaded with heart-healthy omega-3s, lean protein, and skin-loving nutrients. But are you cooking it right? Discover how to avoid common mistakes and get the best flavor and texture—plus, four easy recipes to help you make it part of your weekly meals.
You’ve picked up a beautiful piece of salmon from the market. You’re excited to eat healthily—but now you’re staring at the pan, unsure whether to bake it, sear it, or accidentally ruin it completely. If that sounds familiar, you’re not alone. Cooking salmon is easier than you think—and it starts with understanding just how good it is for you.
Salmon for Better Health: Why This Superfish Deserves a Spot on Your Plate
Looking for a delicious way to support your heart, brain, and skin health? Salmon might be your new best friend. Rich in omega-3s, high-quality protein, and essential nutrients, this pink-hued fish truly earns its reputation as a nutritional powerhouse. But what exactly makes salmon so good for you—and how often should you eat it?
Why Is Salmon Considered a Superfood?
Salmon is widely considered a superfood for a reason. It’s packed with omega-3 fatty acids (EPA and DHA)—essential fats your body can’t make on its own. These healthy fats play a key role in supporting heart function, brain health, and managing inflammation.
A 3.5-ounce (100-gram) serving of cooked salmon contains:
- 22–25 grams of high-quality protein
- Over 2,000 mg of omega-3 fatty acids
- B vitamins (B12, B6, niacin, riboflavin)
- Vitamin D and selenium
- Potassium and antioxidants like astaxanthin
Top Health Benefits of Eating Salmon
1. Salmon Supports Heart Health
Multiple studies have linked omega-3 intake to lower triglyceride levels, reduced blood pressure, and a lower risk of heart attacks and strokes. According to the American Heart Association, eating fatty fish like salmon twice a week can significantly reduce cardiovascular risk.
2. Salmon Boosts Brain Function
EPA and DHA are crucial for brain development and function. Regular salmon consumption may help protect against cognitive decline, depression, and even age-related memory loss.
A study found that omega-3s were associated with better attention, memory, and mood regulation, particularly in older adults.
3. Salmon Reduces Inflammation
Chronic inflammation is linked to many health conditions, from arthritis to cancer. Omega-3s and antioxidants in salmon have been shown to lower inflammation markers in the body, helping both prevent disease and ease symptoms.
4. Salmon Promotes Healthy Skin
The astaxanthin in salmon—an antioxidant that gives the fish its pink color—has been found to protect skin cells from aging and UV damage, supporting elasticity and hydration.
5. Salmon Strengthens Bones and Immunity
Salmon is a natural source of vitamin D, which plays a critical role in bone strength, immune health, and hormone regulation. Just one serving provides more than half your daily vitamin D needs—a nutrient many people fall short on.
Wild vs. Farmed Salmon: What’s the Difference?
When it comes to choosing salmon, there’s an ongoing debate about wild-caught versus farmed varieties.
- Wild salmon tends to have slightly higher omega-3 content, fewer contaminants, and a more natural diet (such as krill and shrimp).
- Farmed salmon is more widely available and typically more affordable, but may have higher saturated fat content and potential exposure to antibiotics or pollutants.
The good news? Both types can be part of a balanced diet, though experts often highlight the benefits of choosing wild salmon when possible. The key is moderation and variety—plus sourcing from responsible fisheries when possible.
How Much Salmon Should You Eat?
The American Heart Association recommends eating at least two 3.5-ounce servings of fatty fish like salmon per week. Pregnant and breastfeeding people are encouraged to choose salmon due to its low mercury content, according to the FDA.
Easy and Delicious Ways to Cook Salmon
Salmon is incredibly versatile—perfect for quick weeknight dinners or for meal-prepping ahead. Here are four easy, flavorful ways to enjoy it—whether you’re new to cooking fish or just want to mix things up.
1. Herb-Roasted Salmon with Lemon
Great for: A quick anti-inflammatory dinner
Tip: Don’t overbake—salmon is best when slightly pink inside.
Preheat your oven to 375°F (190°C). Place salmon fillets skin-side down on a lined baking sheet. Drizzle with olive oil and season with sea salt, black pepper, and your favorite herbs (like dill, thyme, or parsley). Add thin lemon slices on top. Bake for 12–15 minutes, or until the salmon flakes easily with a fork. Serve with roasted veggies or a quinoa salad.
2. Cold Flaked Salmon for Salads or Bowls
Great for: Meal prep or light lunches
Tip: Use leftovers from roasted or grilled salmon
Cook your salmon ahead (baked or pan-seared works well), let it cool, and store it in the fridge. Flake it into chunks and toss into a salad with leafy greens, cherry tomatoes, cucumbers, and a light vinaigrette. Or build a grain bowl with brown rice, arugula, pickled onions, and tahini dressing for a nourishing, balanced lunch packed with protein and healthy fats.
3. Salmon Poke Bowl
Great for: A fresh, no-cook option (if using sushi-grade salmon)
Cube sushi-grade raw salmon and marinate it for 10–15 minutes in a mix of low-sodium soy sauce, sesame oil, and a splash of rice vinegar. Build your bowl with cooked brown or white rice, avocado slices, cucumber, shredded carrots, edamame, and top with sesame seeds or chopped scallions. For extra crunch, add a handful of seaweed snacks or crispy onions.
4. Salmon Burgers or Fish Cakes
Great for: A family-friendly, hands-on meal
Tip: Use canned salmon for convenience
In a bowl, mix canned salmon (drained), one beaten egg, breadcrumbs or cooked quinoa, chopped parsley, a squeeze of lemon juice, and a pinch of salt and pepper. Form into patties and pan-fry in olive oil over medium heat until golden and cooked through (about 4 minutes per side). Serve on whole grain buns with avocado and greens—or skip the bun and pair with a side of sweet potato fries.
Sustainable Salmon: What to Look For
If sustainability matters to you, look for salmon that’s:
- MSC-certified (Marine Stewardship Council)
- Labeled as “Alaska Wild” or “Responsibly Farmed”
- Sourced from fisheries with transparent practices
Supporting sustainable seafood helps preserve ocean health while ensuring you’re eating fish free from harmful contaminants.
Salmon Is a Simple, Science-Backed Way to Eat Healthier
Incorporating salmon into your weekly meals is a small change with big benefits. From improving heart and brain health to giving your skin a glow and your immune system a boost, salmon truly earns its place at the table.
Whether you prefer it grilled, baked, smoked, or raw, salmon is a nutrient-rich, versatile, and delicious addition to your wellness routine.
