Salmon: Omega-3-Rich Fish for Heart & Brain

Salmon is a **cold-water oily fish** prized for its rich flavor and health benefits. Available wild-caught (Pacific) or farmed (Atlantic), it can be purchased **fresh, frozen, smoked or canned**.

Per 100 g cooked: **~200 kcal**, **~22 g protein**, **~13 g fat** (rich in **EPA + DHA omega-3s**), excellent source of **vitamin D, B12, selenium**, and the antioxidant pigment **astaxanthin** that gives salmon its color.

- **Heart health:** Omega-3s help support normal cholesterol and blood pressure. - **Brain health:** DHA is vital for cognitive function. - **High-quality protein:** For muscle repair and satiety. - **Vitamin D:** Supports bone and immune health.

- **Farmed salmon** may have higher contaminants—choose reputable sources. - **Mercury content** is generally low but vary by species. - **Smoked salmon** is high in sodium—moderate intake.

- **Grill or bake** fillets with lemon and herbs. - **Poach** gently for moist texture. - **Canned salmon:** Great for salmon patties or salads. - **Smoked salmon:** Classic for bagels with cream cheese.

Cook until just opaque for the best flavor and texture (**internal temp 50–52 °C / 125 °F**). For extra omega-3s, include the soft edible bones from canned salmon.