Nutritionists tout salmon for its health benefits. What else do you need to know about this well-known meat? There are different kinds, cuts, and ways to cook it.
Salmon is mild and mostly neutral in flavor but packs heavy punches in the health department. If you eat salmon instead of red meat a few nights a week, you’ll get more omega-3s, B vitamins, antioxidants, potassium, and even selenium, which is good for your bones. Plus, it doesn’t take long to cook, whether baking, grilling or pan-frying it.
There are different kinds of salmon. They come from both the Pacific and Atlantic oceans. Salmon can be raised in farms or caught in the wild. The Environmental Defense Fund says that most salmon in Alaska, Washington, and Oregon come from the Pacific Ocean and are caught in the wild. But because Atlantic salmon is endangered, it’s almost predominantly farmed-raised. So beyond that, what are the different types?.
Also known as king salmon, it’s the largest type of salmon from the Pacific. It comes primarily from Alaska. While it’s becoming more scarce, fishermen also harvest king salmon from California’s coast. The flesh color varies from white to red. Because it’s high in fat, it’s considered top-shelf and rich in flavor (often described as nutty). In other words, it’s the good stuff.
It is also called silver salmon because of its skin color. Silver as it may be, the flesh is bright red. It may not be as strong and hearty as king salmon because its texture is more delicate, but it’s still tasty. Because it has a little less fat than king salmon, it also has a milder fish flavor.
Sockeye salmon has the fishiest smell and taste of all the salmon types. It is also called red salmon because its flesh is bright red-orange. It’s usually leaner than both king salmon and silver salmon. And it costs less, too. It makes for a great salmon poke bowl.
Pink salmon is also called humpback salmon (that’s right, the name isn’t just for whales). It’s much lighter than other types of salmon, more of a pale pink than bright red. It’s mainly used to produce canned salmon products, but it can also be eaten as filets. It’s lean and has a mild flavor.
Salmo salmon is also known as Atlantic salmon, but fishermen can no longer commercially fish for it. Everything you see in stores or restaurants labeled “Atlantic salmon” is farm-raised. While the practice has been criticized as unsustainable, it just depends on where it comes from. Salmon farmers have been working to reduce the environmental impact and become more sustainable.
Chum salmon, also known as keto or silverbite, is underrated in the salmon world. It’s a smaller breed with less fat. Because they are a lighter, paler color, they might not look as good in the case as, say, sockeye salmon.
For that reason, it’s often canned as well. But it’s best known for the roe, which is fish eggs found in the salmon’s belly. More fishermen are also starting to process chum filets, but it’s not as common.
This is farm-raised Atlantic salmon. Its high-fat content gives it a rich flavor and buttery texture. It may taste delicious, but it’s not always sustainable. Read labels and track their origins to ensure they are sustainably farmed.
This isn’t really a type of salmon; it can be any breed of salmon that was caught in the wild in Alaska instead of being raised in a farm. People like king salmon (also called chinook salmon), silverbite salmon (also called chum salmon), and sockeye salmon (also called red salmon).
Farm-raised salmon means what it says. It wasn’t raised in the wild and caught but rather through an aquatic farming operation. People who catch wild salmon have to leave their boats and go fish for their daily catch in the salmon’s natural environment.
The latter tends to result in healthier, happier fish with more nutrients. However, once again, that depends on the individual farming operation and their practices. Unsustainable practices may involve pesticides, antibiotics, crowded environments, and other chemicals. However, not all salmon farming operations operate that way.
Meanwhile, not all wild-caught salmon are treated equally, either. Troll-caught salmon is considered the best of the best. This means that the fisherman uses the old-fashioned hook-and-line method to catch each salmon separately and then freezes it right away to keep it fresh.
When it comes to farm-raised salmon, color was likely added. Farmers give farm-raised salmon coloring agents, most often the natural carotene astaxanthin, to make it the same pink color that wild-caught salmon get from the food they eat. It’s a common practice — sometimes the additive is still natural, other times it’s not. Again, ask questions. Do your research.
Salmon is one of the most popular and delicious fish available. Rich, fatty, and flavorful, it’s a favorite for everything from weeknight dinners to fancy restaurant entrees. But not all salmon is created equal. There are actually five distinct cuts of salmon that come from different parts of the fish. Knowing the unique qualities and ideal cooking methods for each cut is key to getting the best results.
Understanding the major salmon cuts allows you to pick the right piece of fish for your desired meal Here’s a complete guide to the five main cuts of salmon and how to cook them.
Tail Fillet
- Cut from the thinnest part of the body near the tail
- Long, thin, and tapered
- Most affordable cut
- Lean with less fat
- Delicate texture when cooked
The tail fillet is the smallest and skinniest cut from the salmon It cooks quickly and is ideal for grilling, frying, or sautéing Go for a hot and fast cooking method to avoid drying it out. The tail is a great economical choice for salmon recipes calling for thinly sliced or flaked fish.
Belly Fillet
- From the broad belly section
- High fat content
- Rich, succulent texture
- Prized cut for sashimi
- Also called harasu
The belly fillet comes from the fattiest part of the salmon along the underside. It has a luscious, buttery mouthfeel thanks to all that beneficial omega-3 fatty acid content. The belly is a top choice for sushi, sashimi, ceviche, and crudo where it really shines when sliced raw. It also holds up well to quick searing or poaching.
Portion Cut
- Versatile rectangular cut
- Moderate fat content
- Often skinless and boneless
- Includes some belly and loin
- Great for grilling, baking, poaching
The piece that was cut is a nice rectangular piece from the middle of the side fillet. It typically mixes some of the fattier belly with the firmer loin meat. This piece is very flexible and can be used for roasting, baking, poaching, pan searing, grilling, or any other cooking method. It tastes like rich salmon but doesn’t cost as much as the premium belly or loin.
Loin Cut
- From the back, above the belly
- Firm, smooth texture
- Lower fat than belly
- Ideal for sushi, grilling, pan searing
The loin comes from the top center of the fish. It’s got a smooth texture, bright color, and moderate fat content. The loin is a flexible cut great for high-heat cooking like grilling, as well as thinly slicing raw for sushi and crudo. It holds together well making it perfect for pan-searing crispy salmon fillets.
Whole Side Fillet
- Entire side including all cuts
- “The side” or “whole fillet”
- High price but cost effective
- Lets you portion your own cuts
Buying a whole side fillet gives you the full range of cuts to use for different purposes. While the initial cost is higher, it offers savings compared to purchasing individual cuts. You can trim and portion the side into tail, belly, loin, etc. yourself. This lets you get creative and utilize every piece. Roasting a whole fillet and serving salmon family-style is an impressive entree.
How to Cook Each Salmon Cut
Keep these tips in mind when preparing different salmon cuts:
Tail: Fry, sauté, grill or broil using high heat. Cook quickly without overdoing it. Pairs well with bold glazes and spices.
Belly Slice thin and serve raw for sashimi and crudo Also ideal for poaching, pan searing, and broiling. Cook gently to melt that luxurious fat.
Portion: An all-purpose cut perfect for weeknight meals. Bake, braise, grill, or pan roast. Make salmon burgers or salmon cakes with leftover bits.
Loin: Sear over high heat or grill for crispy skin and tender meat. Slice thin across the grain as salmon tataki or carpaccio.
Whole Side: Roast or grill whole for an impressive presentation. Portion into individual cuts for multiple meals.
Buying and Storing Salmon Cuts
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Look for firm, shiny salmon without discoloration. Bright orange or red flesh indicates freshness.
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Smell fish before purchasing – it should not have an overly “fishy” odor.
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Store fresh salmon wrapped in paper on ice for no more than 2 days.
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Freeze if not using within 48 hours. Defrost in fridge overnight before cooking.
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Canned and packaged salmon can substitute for fresh. Check expiration dates.
Knowing how to pick the right salmon cut sets you up for delicious and fool-proof cooking. Follow these tips to make the most of salmon’s rich flavor and omega-3 goodness. From seared belly sashimi to roasted whole fillets, you’ll get creative and tasty meals out of every part of this incredible fish.
Fresh Salmon vs. Frozen Salmon
When you see fresh salmon in the case at your supermarket, it can be misleading. Truly fresh salmon means it was never frozen. But sometimes fresh salmon is sold that was flash-frozen right after it was caught to keep it fresh and then sent to a store to be defrosted and sold. It’s not a lie; it’s just not the whole truth.
You can also get sushi-grade salmon, which is flash-frozen to kill parasites and harmful bacteria, so it’s safe to eat raw. If you can get really fresh fish from a fisherman or market nearby, that’s the best way to support small businesses and get the best food. Otherwise, there’s a good chance your salmon was frozen in some capacity.
Some people say that buying frozen salmon at big chain stores is safer than buying salmon in a case because you can control when it defrosts. Bacteria can’t get to it as easily if you defrost it properly at home. There’s also an argument for sustainably farmed salmon that’s been frozen over unsustainably farmed salmon in the case. It comes down to asking questions and reading labels.
According to the FDA, if you buy fresh salmon, you can store it in the refrigerator for up to two days at 40 degrees. After that, get it in the freezer if you don’t plan to cook it. Once frozen, the safest way to thaw salmon is in the refrigerator overnight. To thaw quicker, seal it in a plastic bag and place it in cold water.
- The whole filet: this means the top loin, the loin, the belly, the second cut, and sometimes the tail. The whole filet is also called “the side. ”.
- Filets of salmon: These are bigger, rectangular pieces cut from the whole side of the filet.
- Salmon steaks: When the two sides of the salmon are still joined together (resembling the shape of the fish when it was whole), it is cut into steaks. It makes a filet that is more like a U-shape than a rectangle.
Can you eat salmon skin?
Yes, it has many of the same nutrients (proteins and omega fatty acids) as the flesh. According to Healthline, it actually has the highest concentration of omega-3s of any part of the fish. It will crisp up nicely when you pan-roast, pan-fry, or grill your salmon.
5 Cuts of Salmon and How to Cook Them
FAQ
What are the cuts of salmon called?
What is the best cut of salmon to eat?
What is the best part of salmon to buy?
What’s the difference between salmon fillet and salmon loin?
What is the largest cut of salmon called?
The largest cut of salmon is called a side because it comprises an entire side of the fish. Each salmon produces two sides, one from each side of the spine, and the cut includes meat from just behind the head to the beginning of the tail fin.
Which is better, salmon or tuna?
Wild salmon is healthier, but it is also harder to find and more expensive. But if we compare farmed salmon with wild tuna, tuna wins.
What are the different types of salmon center cut?
There are two main types of salmon center cut: steaks and fillets. Fillets are cut horizontally from the salmon side. Each fillet typically weighs around 6 to 8 ounces, a good serving size for one. Fillets have a very flaky texture due to the direction in which they are cut.
Which cut of salmon is best for grilling?
The best cuts for grilling are found in the center of the salmon. They cook more evenly because the meat is thick and uniform. There are two main types of salmon center cut: steaks and fillets. Fillets are cut horizontally from the salmon side. Each fillet typically weighs around 6 to 8 ounces, a good serving size for one.