Meat Of It All: Salmon
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Salmon is amongst the most popular and most consumed fish in the world for its versatility in the kitchen and its signature fatty, nutrient-rich meat. So be it, salmon doesn’t get fished nearly as much Peruvian Anchoveta or even eaten as much as tuna but they also don’t tango with butter and dill the way a nice, fresh and plump salmon filet does after being freshly seared to perfection and finished with a delightful sprinkle of ocean breeze thanks to flakey fleur de sel (sea salt). According to Statista, global salmon production is at 2.7 million tons annually, making approximately 13.1 billion dollars in the market with Norway leading the way, boasting about 20 million dollars in exported salmon. The salmon industry jumps to new heights each year, almost as high as salmon itself can leap from the water (6.5 feet by the way). Depending on the species, salmon travel to new places to dwell throughout their lifetime.
Salmons experience a tumultuous, epic life to ensure survival and reproduction. A single salmon can travel upwards to 1000 miles from the sea to freshwater, where the conditions are safer and the oxygen levels are higher, to lay its thousands of eggs. Once these eggs are hatched, only a fraction of the “alevins” (baby salmon) survive, and those who do survive eventually grow into “fry”, teenage salmon, who spend the next several years in freshwater to feed on mostly insects. When these adorable little fry salmon are old enough and strong enough, the dangerous trek to salt water begins and so does “smoltification”, an internal and very important biological change to allow their fishy bodies to endure the high levels of salt found at sea, the salmon’s new home. Here, in the vast open waters of the ocean, a salmon will mature for 1 to 7 years, waiting for what many think to be the most intriguing aspect of a salmon’s life: a long journey back to exactly where that salmon had hatched in freshwater some 8 years ago. Planet Science describes this phenomenon as a never-ending mystery to scientists around the world. Whether the salmon utilize their extremely keen sense of smell or the Earth’s magnetic field for navigation, no one knows for certain.
According to the United States Geological Survey (USGS), there are 8 important salmon species to pay attention to. There are seven species of Pacific salmon of which five of those species are from North American waters and the other two occur in Asia. The eighth species is the only salmonoid to live in Atlantic waters and is the third largest of the eight. The largest is the Chinook, or the King salmon (hence the name), which can grow up to 4.5 feet long and weigh 126 pounds, making it popular in restaurants and distributors for its high yield.
Focusing on King Salmon, we can break down this large, beautiful creature into several different sections while still using each of those sections for practical use. The most common use for buying whole salmons would be for its rich, fatty meat, which is carefully removed with a sharp knife, from the rib bones on either side of the spine that runs from the head to the tail. This meat is then cut into 3 to 4-ounce portion-sized filets after the tiny pin bones are removed. The salmon has much more to offer than just the filets that many are familiar with, so, the head, bones, and the meat found around the bones can be utilized for different dishes. For example, the excess meat that is left behind after fabrication can be used for a smoked salmon mousse on top of freshly sliced cucumbers finished with lemon zest and dill. The bones are typically placed in a pot with water and aromatics - the humble beginnings of a Provencal style bouillabaisse soup - while the head is used for other soups, stocks, and sauces.
Chef Spotlight: Josh Niland, chef-owner of the critically acclaimed restaurant Saint Peter located in Paddington, Australia, has made it his lifelong goal to change the universal perspective on how fish is eaten, served, and prepared. Chef Niland wrote a book called The Whole Fish Cookbook, a fascinating look into the many culinary possibilities that stem from a whole fish, like a salmon, and how food service establishments around the world could fully utilize their product in a sustainable way.
Restaurants and home cooks alike love using salmon not only for its high yield and availability, but more importantly for its nutritional value and ability to reduce certain risk factors linked to several diseases. Farmed raised salmon contains more healthy fats and calories whereas wild-caught salmon contains a bit more protein. Health Line helps us break down the true nutritional value of a 3.5-ounce piece of salmon, a portion you’d typically get served at a restaurant, for instance. A 3.5-ounce filet of farm-raised salmon contains 206 calories, 22 grams of protein, 12 grams of fat, and plenty of Omega-3 fatty acids that help reduce heart inflammation and support brain health. According to Health Line, many incorporate salmon into their diets to help with weight loss. This is due to its high protein levels, which leave you feeling full and satisfied, and its ability to temporarily increase your metabolic rate.
When looking for a fresh salmon filet in the grocery store or your butcher, try and focus on the color, smell, texture, packaging, and where it came from. The color should be vibrant and absent of any dark spots or discoloration on the edges. The filet should smell like the ocean without being “fishy” and the texture should be relatively firm and not mushy to the touch. The source of the fish will include anything from Atlantic, Pacific, Wild-caught, and Farm-raised, so having a little knowledge of how each is different could be helpful, but isn’t exactly necessary as any high-quality filet of salmon will be delicious. The FDA suggests cooking your salmon to at least 145 degrees Fahrenheit and discourages any seafood to be left out of the fridge for more than 2 hours.
Salmon can be grilled, sauteed, poached, roasted, deep fried or even served raw in dishes like sushi or Hawaiian Poke. One of the most common ways to prepare salmon is patting it dry and seasoning it generously with salt and pepper then placing it in a hot non-stick skillet, skin-side down, with a little oil. After about 3-4 minutes on medium heat or until the skin is nice and crispy, flip and cook until the flesh side is crispy and golden brown. Before the salmon is cooked all the way through, try adding a squeeze of lemon, a splash of white wine, and a pad of butter to make a simple pan sauce to serve on top. If you wanted to, change the white wine to soy sauce and serve your salmon with a cold peanut noodle salad and oven-roasted Brussel sprouts tossed in honey and bacon bits.
