Salmon is one of the healthiest fish available today and is for good reason. It is rich in various nutrients that are hard to find in most foods. On the other end, there have been many reports as to the dangers of consuming salmon due to its high levels of mercury and PCBs. Much of the confusion comes with the differences between wild and farm-raised salmon.
Wild Salmon vs Farmed Salmon
Choose Wild over farmed every time! Salmon is low in saturated fats and calories, contains high levels of protein and healthy omega-3 fatty acids. Omega-3 fatty acids are consider essential because our body cannot naturally produce them, but can be founds in foods like salmon. It also an extremely good source in other nutrients including selenium, niacin and vitamin B12 along with being a good source in many other vitamins and minerals. Wild salmon is far more nutritious in terms of fat and protein content. Wild fish contain 20% more protein, 20% less fat and are in general much smaller. Even being fattier, farmed raised contain much less usable omega-3 fatty acids and and contain higher levels of omega-6 fatty acids. The lower the ratio of omega-3 to omega-6 fatty acids. Wild fish in general contain a much more favorable ratio of omega-3′s to omega-6. The ratio for salmon is 15:1 for wild as compared to 3:1 for farmed raised.
Wild vs. Farmed Salmon Comparison
- Wild- Higher Ratio of Omega-3 to Omega-6 Fatty Acids. PCBs Low levels, Coloration Naturally orange or red because of diet, Contain low amounts of lice, disease and contaminations, Populations killed off by escaped farmed fish. Higher in price.
- Farmed- Lower levels of protein and much fattier, 8 times as many PCBs, Given pigments to turn color of salmon from natural white. High levels of disease, lice pesticides and given large amounts of antibiotics. Environmentally impacts our eco-system from excess waste and disease. Priced cheaper because it’s already in nets.
Pistachio Crusted Wild Salmon with Broccoli Pesto
3/4 cup raw organic pistachios, shelled
1 organic garlic clove
1 cup organic broccoli florets, stems trimmed
1 cup fresh organic basil leaves
1/4 cup organic olive oil
2 tablespoons organic pine nuts
2 wild/organic boneless salmon fillets
Preheat oven to 375 degrees. Line a baking sheet with parchment paper and set aside. Add pistachios to your food processor and pulse until chopped. Pour into a small bowl and set aside.
Add garlic, broccoli, basil, olive oil, pine nuts and 1 teaspoon of bottled spring water to your food processor and pulse until it’s blended and you have a thick puree.
Line the salmon filets on your prepared baking sheet. With a spatula or knife, thickly spread the pesto sauce over the top of each piece of salmon. Then press (with your fingers) a good helping of pistachios on top.
Place the baking sheet in the oven and bake the fish for 10-12 minutes. The salmon should be a nice coral pink color.
Remove the salmon and serve over organic salad of choice.