Salmon’s reputation as a healthy food is largely based on its high content of omega-3 fatty acids.  The American Heart Association recommends eating at least two servings of fish a week, particularly fatty fish like salmon.

One 3 oz serving of cooked Chinook (spring or king) salmon contains:

196 calories

11 grams of fat (mainly omega-3 fatty acids)

22 grams of protein

Intake of fish rich in omega-3 fat (including salmon) is associated with decreased risk of cardiovascular problems, including: heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood.  DHA, a specific type of omega-3 fatty acid, has been shown to be particularly important in lowering cholesterol and improving heart health.  Salmon is one of the best food sources of DHA, with 1000 to 1500 mg per 3 oz serving.

Intake of omega-3s is also associated with decreased risk of depression and decreased risk of cognitive decline in older persons.

Omega-3 fat derivatives are able to help prevent excessive and unwanted inflammation, which helps to protect the joints.  Consumption of fish containing omega-3s has also been shown to be associated with decreased risk of two eye-related problems: macular degeneration and chronic dry eye.

Include more salmon in your diet:

Throw some salmon steaks on the grill for a healthy alternative to burgers

Bake salmon in the oven with your favorite herbs and seasonings

Use canned salmon to make an easy salmon salad

Use canned salmon to make sandwich fillings or serve them on crackers

Other fatty fish containing rich sources of omega-3 fatty acids include

black cod,

mackerel, and

rainbow trout.



Lemon and Dill Salmon Dip

Orzo Salad with Tuna or Salmon

Quick Salmon and Asparagus Frittata