Includes fresh and canned chinook, king, chum, coho, pink and sockeye.
Taste: This fish has a pleasant, distinct aroma and meaty pink flesh.
Nutrients: All types of salmon are high in omega-3s, ranging from about 750 mg to 1,270 mg per 75-gram serving. They are also a good source of vitamin D, with one serving providing 100 percent of the recommended dietary allowance (RDA)-and the bones in canned salmon provide calcium. Because contaminant risk is low, there is no limit on consumption.
Eco-friendly: All wild Pacific salmon species face conservation issues. Farmed Pacific salmon is high in omega-3, but amounts may be lower than wild.
Ways to serve: To add a little drama to dinner, try salmon en papillote (cooked in parchment, which is readily available in grocery stores). “It’s really simple,” says Calder. “Finely julienne a carrot, leek and zucchini; sauté quickly till not quite cooked; and make a bed of the vegetables on the parchment paper. Sprinkle with a little fennel seed, and place the fish fillet or steak on top. Then fold the parchment over to create a small package. Bake in the oven at 375°F for about 10 minutes. It steams in the paper and you have a whole meal in there.” Calder also likes to dip a salmon fillet or steak in egg white, roll it in poppy seeds and pan-fry it.