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Wild Pink Salmon
Fish
Nutri-ScoreA

Wild Pink Salmon

Oncorhynchus gorbuscha

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Wild Pink Salmon provides 206 kcal, 22.5g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Wild pink salmon is a nutrient-rich fish known for its delicate flavor and high omega-3 fatty acid content, making it a popular choice for health-conscious consumers.

Also known as:
Humpback SalmonOncorhynchus gorbuscha
Scientific NameOncorhynchus gorbuscha
Region of OriginNorth America, particularly the Pacific Northwest.
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories206 kcal
Water
64%
Fiber0g
Total34.5g
Protein
22.5g(65%)
Fats
12g(35%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D570 IU (143%)
Vitamin B123.2 µg (133%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium36.5 µg (66%)
Phosphorus250 mg (25%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High-quality protein source that supports muscle growth and repair.
✓Contains important vitamins and minerals, including Vitamin D and selenium, which are crucial for immune function.
✓May help improve brain health and cognitive function due to its high DHA content.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled, baked, or poached to preserve its delicate flavor and nutritional value. Avoid overcooking to maintain moisture.

Smart Selection & Storage

How to Select

Choose wild pink salmon with bright, vibrant color and firm flesh. Avoid any fish with a strong fishy odor or dull appearance.

How to Store

Store fresh wild pink salmon in the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll salmon is the same.
RealityWild salmon, such as pink salmon, has different nutritional profiles and flavors compared to farmed salmon.
MythEating fish is not safe due to mercury.
RealityWhile some fish may contain mercury, wild pink salmon is generally low in mercury and safe for regular consumption.
MythYou can only eat salmon cooked.
RealityWild pink salmon can be safely consumed raw if sourced from reputable suppliers and handled properly.

Healthy Recipes

Wild Pink Salmon Quinoa Bowl

A nutritious quinoa bowl topped with grilled wild pink salmon, fresh vegetables, and a zesty lemon dressing.

Ingredients
  • 1 cup cooked quinoa
  • 200g wild pink salmon fillet
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 avocado, sliced
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat and season the salmon with salt and pepper.
  2. 2. Grill the salmon for about 4-5 minutes on each side until cooked through.
  3. 3. In a bowl, combine quinoa, tomatoes, cucumber, and avocado. Drizzle with olive oil and lemon juice, then toss gently.
  4. 4. Flake the grilled salmon over the quinoa mixture and serve immediately.

Wild Pink Salmon and Asparagus Stir-Fry

A quick and healthy stir-fry featuring wild pink salmon and crisp asparagus, tossed in a savory ginger-soy sauce.

Ingredients
  • 200g wild pink salmon, cubed
  • 1 bunch asparagus, trimmed and cut into 2-inch pieces
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger, minced
  • 2 cloves garlic, minced
  • 1 tablespoon sesame oil
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat and add garlic and ginger, sautéing until fragrant.
  2. 2. Add cubed salmon and asparagus, cooking for about 5-7 minutes until salmon is cooked through.
  3. 3. Pour in the soy sauce and stir to coat. Cook for an additional minute.
  4. 4. Sprinkle with sesame seeds before serving.

Wild Pink Salmon Tacos with Mango Salsa

Delicious tacos filled with wild pink salmon and topped with a fresh mango salsa for a tropical twist.

Ingredients
  • 200g wild pink salmon, grilled
  • 4 corn tortillas
  • 1 ripe mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Prepare the mango salsa by mixing mango, red onion, jalapeño, cilantro, lime juice, and salt in a bowl.
  2. 2. Grill the salmon until cooked through, then flake into large pieces.
  3. 3. Warm the corn tortillas in a skillet or microwave.
  4. 4. Assemble the tacos by placing salmon on tortillas and topping with mango salsa.

Wild Pink Salmon Salad with Avocado Dressing

A refreshing salad featuring wild pink salmon and a creamy avocado dressing, perfect for a light meal.

Ingredients
  • 200g wild pink salmon, baked
  • 4 cups mixed greens
  • 1 avocado
  • 1/4 cup Greek yogurt
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Cherry tomatoes for garnish
Instructions
  1. 1. Bake the salmon at 375°F (190°C) for about 15 minutes or until cooked through.
  2. 2. In a blender, combine avocado, Greek yogurt, lemon juice, salt, and pepper until smooth.
  3. 3. In a large bowl, toss mixed greens with avocado dressing.
  4. 4. Top with baked salmon and garnish with cherry tomatoes before serving.

Wild Pink Salmon and Sweet Potato Cakes

Crispy and flavorful salmon cakes made with sweet potatoes, perfect as an appetizer or light meal.

Ingredients
  • 200g wild pink salmon, cooked and flaked
  • 1 medium sweet potato, cooked and mashed
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine flaked salmon, mashed sweet potato, breadcrumbs, egg, mustard, salt, and pepper.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a skillet over medium heat and fry the patties until golden brown on both sides.
  4. 4. Serve warm with a side of yogurt dip or salad.

Wild Pink Salmon Pesto Pasta

Whole grain pasta tossed with wild pink salmon and a homemade basil pesto for a healthy and satisfying dish.

Ingredients
  • 200g wild pink salmon, grilled
  • 200g whole grain pasta
  • 1 cup fresh basil
  • 1/4 cup pine nuts
  • 1/4 cup Parmesan cheese
  • 2 cloves garlic
  • 1/4 cup olive oil
  • Salt to taste
Instructions
  1. 1. Cook pasta according to package instructions and drain.
  2. 2. In a food processor, blend basil, pine nuts, Parmesan, garlic, and olive oil until smooth. Season with salt.
  3. 3. Toss the cooked pasta with the pesto and top with grilled salmon.
  4. 4. Serve warm, garnished with extra Parmesan if desired.

Wild Pink Salmon and Broccoli Frittata

A protein-packed frittata featuring wild pink salmon and broccoli, perfect for breakfast or brunch.

Ingredients
  • 200g wild pink salmon, flaked
  • 4 eggs
  • 1 cup broccoli florets
  • 1/4 cup milk
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a skillet, heat olive oil and sauté broccoli until tender.
  3. 3. In a bowl, whisk together eggs, milk, salt, and pepper. Stir in flaked salmon and cooked broccoli.
  4. 4. Pour the mixture into the skillet and cook for 2-3 minutes until edges set, then transfer to the oven and bake for 15-20 minutes until fully set.

Wild Pink Salmon Sushi Rolls

Healthy sushi rolls filled with wild pink salmon, avocado, and cucumber, perfect for a light meal or snack.

Ingredients
  • 200g wild pink salmon, raw and sliced
  • 1 cup sushi rice
  • 4 sheets nori
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • Soy sauce for dipping
Instructions
  1. 1. Cook sushi rice according to package instructions and let cool.
  2. 2. Place a sheet of nori on a bamboo mat, spread a thin layer of rice over it, leaving a border.
  3. 3. Layer salmon, avocado, and cucumber on top of the rice, then roll tightly using the mat.
  4. 4. Slice into pieces and serve with soy sauce.

Wild Pink Salmon and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of wild pink salmon, spinach, and quinoa for a wholesome meal.

Ingredients
  • 2 bell peppers, halved and seeded
  • 200g wild pink salmon, cooked and flaked
  • 1 cup cooked quinoa
  • 1 cup spinach, wilted
  • 1/2 cup feta cheese, crumbled
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix flaked salmon, cooked quinoa, wilted spinach, feta, salt, and pepper.
  3. 3. Stuff the mixture into the halved bell peppers and place in a baking dish.
  4. 4. Bake for 25-30 minutes until peppers are tender.

Wild Pink Salmon Ceviche

A refreshing ceviche made with wild pink salmon, lime juice, and fresh herbs, perfect for a light appetizer.

Ingredients
  • 200g wild pink salmon, diced
  • Juice of 2 limes
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced salmon with lime juice and let marinate for 15 minutes.
  2. 2. Add red onion, jalapeño, cilantro, and salt, mixing well.
  3. 3. Serve chilled with tortilla chips or on its own as a refreshing dish.

Frequently Asked Questions (FAQ)

What are the health benefits of wild pink salmon?

Wild pink salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function.

How often should I eat wild pink salmon?

It is recommended to consume fish like wild pink salmon 2-3 times a week for optimal health benefits.

Is wild pink salmon sustainable?

Yes, wild pink salmon is generally considered a sustainable seafood choice, especially when sourced from well-managed fisheries.

Can I eat wild pink salmon raw?

Yes, wild pink salmon can be consumed raw in dishes like sushi or sashimi, but ensure it is sourced from a reputable supplier.

What is the best way to cook wild pink salmon?

Grilling, baking, or poaching are excellent methods to cook wild pink salmon while retaining its flavor and nutrients.

How do I know if wild pink salmon is fresh?

Fresh wild pink salmon should have a bright color, a clean smell, and firm flesh that springs back when pressed.

What is the difference between wild and farmed salmon?

Wild salmon typically has a richer flavor and higher omega-3 content, while farmed salmon may have a milder taste and higher fat content.

Can wild pink salmon help with weight loss?

Yes, wild pink salmon is high in protein and healthy fats, which can help promote satiety and support weight management.

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Comparisons
Wild Pink Salmon vs Alaska Plaice Fillet Wild Pink Salmon vs Albacore Tuna Wild Pink Salmon vs Albacore Tuna
Nutrients
Protein in Wild Pink Salmon Calories in Wild Pink Salmon Vitamin-c in Wild Pink Salmon Magnesium in Wild Pink Salmon
Featured Guides
Health Benefits of Wild Pink Salmon Healthy Recipes with Wild Pink Salmon
Rankings
Fish high in vitamin-d Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico