Sushi lovers and serious foodies tend to be adventurous when it comes to seafood. Oily fish like salmon is a healthy option for just about everyone. Its rich in protein and healthy fats, as well as vitamins like selenium. But what about raw salmon? Is it worth it? Lets find out.
Eating raw salmon fillet has become increasingly popular, especially with the rise of sushi and poke bowls Salmon fillet has a delicious flavor and tender texture that makes it appealing to eat raw However, there are important safety considerations to keep in mind. In this article, we’ll explore the benefits and risks of consuming raw salmon fillet, as well as tips for selecting, storing, and preparing it safely.
An Overview of Raw Salmon Fillet
Salmon fillet refers to a boneless, skinless cut of salmon. It offers an easy-to-eat, mild-flavored fish perfect for enjoying raw. Salmon is packed with healthy fats like omega-3s, high-quality protein, vitamins, and minerals. Eating it raw provides maximum nutrient preservation compared to cooking.
Raw salmon has a velvety smooth, buttery texture and a delicate flavor It takes on seasoning beautifully without being overwhelmed by bold flavors For these reasons, raw salmon fillet stars in dishes like sashimi, poke bowls, carpaccio, gravlax, and crudo.
The Benefits of Eating Raw Salmon Fillet
Below are some of the top benefits associated with eating raw salmon fillet
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High in protein: Salmon fillet provides around 20 grams of protein per 3. 5-ounce serving. Protein is vital for building and repairing tissues and muscle.
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Rich in omega-3 fatty acids: Salmon contains anti-inflammatory omega-3s like EPA and DHA, which boost heart and brain health. Cooking depletes these fragile fats.
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Loaded with nutrients: Raw salmon delivers a powerhouse dose of nutrients like B vitamins, selenium, potassium, and astaxanthin. Many become damaged when cooked.
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Supports weight loss: The protein and omega-3 fats in raw salmon fillet promote feelings of fullness. This may aid weight management.
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Contains antioxidants: Raw salmon has antioxidant compounds like astaxanthin that combat free radicals and inflammation in the body.
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Easy to digest: Since it’s not cooked, raw salmon requires less energy to break down and assimilate into the body.
The Potential Risks of Eating Raw Salmon
Despite the benefits above, raw salmon does come with some risks to consider:
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Parasites: Raw salmon may contain parasitic worms that can infect humans who eat it. Flash-freezing kills parasites.
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Bacteria: Harmful bacteria like salmonella or E. coli may be present on raw salmon and can cause foodborne illness.
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Viruses: Raw salmon can transmit nasty viruses like hepatitis A, norovirus, and others that have contaminated the fish or processing equipment.
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Environmental toxins: Raw salmon tends to have higher levels of pollutants like PCBs, mercury, and other toxins that accumulate in fatty fish.
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Allergic reaction: People with fish allergies may react to raw salmon. Symptoms include hives, swelling, and anaphylaxis.
Who Should Avoid Raw Salmon Fillet
Certain groups of people are advised to avoid raw salmon fillet due to a higher susceptibility to foodborne infections:
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Pregnant women
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Young children
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Older adults
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Anyone immunocompromised
If you fall into these groups, always cook salmon fillet to 145°F prior to eating.
How to Select Raw Salmon Fillet Safely
When shopping for raw salmon fillet, follow these tips for maximum safety and quality:
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Choose wild-caught Alaskan salmon, which has a lower risk of parasites. Atlantic farmed salmon is fine too.
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Make sure the fillet looks shiny, firm, and moist – not dull or mushy.
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Avoid any odd odors, which signal spoilage. Fresh salmon has a mild, ocean-like scent.
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Check the sell-by date and pick the freshest option available.
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Opt for sushi-grade salmon which is safe for raw consumption.
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Ensure the fillet was previously flash-frozen to kill parasites.
Proper Storage of Raw Salmon Fillet
Once home, use these guidelines to store raw salmon fillet correctly:
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Immediately place it in the coldest part of the refrigerator, typically the bottom back.
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Wrap the fillet tightly in plastic wrap to prevent freezer burn or exposure to contaminants.
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Consume the fillet within 2 days of purchasing for maximum freshness and safety.
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Do not refreeze previously frozen salmon. This increases the risk of bacteria growth.
Safe Preparation of Raw Salmon Fillet
When handling raw salmon fillet:
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Wash hands, utensils, cutting boards, and counters thoroughly before and after contact.
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Use a separate designated cutting board and knife only for raw meats.
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Once prepared, refrigerate dishes containing raw salmon right away.
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Discard the salmon if it develops any sliminess, stickiness, or off-putting odors while prepping or eating.
Tips for Cooking Salmon Fillet
If enjoying raw salmon fillet does not seem wise for you, cooking it thoroughly destroys any potential parasites, viruses, and bacteria present:
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Bake, broil, or grill fillets to an internal temperature of 145°F.
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Poach gently in broth or water until opaque throughout.
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Pan-sear fillets in a hot skillet just until cooked through.
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Incorporate into chowders, curries, and other cooked dishes.
Can You Eat Raw Salmon?
Yes, salmon is a food that you can eat raw. However, its not safe for everyone, and there are some risks to consider first.
Raw salmon may contain bacteria, parasites and other types of pathogens or germs. The Food and Drug Administration (FDA) has listed salmon as a known source of parasites. Parasites are organisms that live on a live host (like a person) and get their food from the host.
Wild salmon caught near Alaska and Japan is at risk of carrying a type of tapeworm. This parasite lives in the small intestine and can grow to over 30 feet long! *shudder*
Raw salmon may also contain salmonella, shigella, E. coli, hepatitis A and norovirus.
Another risk to keep in mind has to do with environmental pollutants. Raw salmon may contain trace amounts of persistent organic pollutants (POPs), as well as heavy metals and other toxic chemicals. Exposure to POPs has been linked with an increased risk of cancer, birth defects and immune disorders.
Cooking salmon lowers most of these risks. Many foodborne illnesses are usually not an issue in cooked salmon because cooking the fish to 145°F (63°C) kills parasites and bacteria. Cooking salmon also lowers the levels of POPs by 26 percent.
Who Can’t Eat Raw Salmon?
Raw salmon isnt for everyone. Foodborne illnesses are more likely to get worse in pregnant women, kids, older adults, and people whose immune systems aren’t strong enough to handle raw fish. If you have cancer, HIV, liver disease, diabetes, or have had an organ transplant, your immune system may not be working as well as it should.
Here is a list of foods you should never eat raw.
What Types Of Fresh and Frozen Salmon Can You Eat Raw? Walmart? Whole Foods?
FAQ
Is it safe to eat raw salmon fillet?
Can I eat salmon raw from the grocery store?
Can I use raw salmon for sushi?
What fish can’t you eat raw?
Can you eat salmon raw?
Provided you get your salmon from a reputable source that follows health regulations very strictly and stores their fish properly, you can absolutely eat salmon raw. When it comes to cooking in general, there is a lot of fear of eating raw food. Arguably the biggest exception to this is raw fish.
Is fresh salmon safe to eat?
Yes, salmon is a source of omega 3, the fatty acid is responsible for acting in the prevention of cardiovascular diseases, making the heart strong and healthy. Just be careful to analyze the supplier to make sure it doesn’t have any contamination.
Can you eat wild-caught salmon?
Wild-caught salmon have a higher incidence of infection because they’re at greater risk of eating infected food in the wild (as opposed to a farmed salmon’s man-made, parasite-free diet ). It’s not a good idea to eat raw, wild-caught salmon unless you know it’s been flash-frozen first. Farm-raised salmon
Is raw salmon healthy?
While it may just be my experience, raw salmon is delicious and fun to eat. The dishes it can be used in are brilliant and healthy while still being tasty and filling. Raw salmon is very healthy for you and is a good food to add to your diet and try to eat at least once a week.