Do you know that eating wild salmon for its omega-3 oils is one of the best ways to improve your health? And it helps to heal numerous medical conditions like diabetes, heart disease, arthritis and obesity.
But can you afford to fork over $20-45 per pound for fresh wild salmon a couple of to get the amount you need for healing benefits?
Hurray! You Don’t Have To Go Broke for Health!
It’s True! Canned wild salmon is just as nutritionally beneficial as fresh — at a fraction of the price. Okay, you can’t put it on the grill like a fresh fillet. But you’ll be surprised at the astonishingly scrumptious meals you can make with it. (Three sample recipes for you below.)
Don’t use just any old canned variety, though. First, start with good-quality canned salmon (which isn’t as easy to find as you may think). So recently the My Healing Kitchen Taste Panel went fishing for the best brands.
I’ll tell you which brand beat all the others in flavor, texture and ingredients in a moment. But first I want to remind you why you want to savor more of this wonderfully healing fish…
The Most Healing Food from the Sea ?
Omega-3 deficiency is the 6th leading killer of Americans. (2009 Harvard University research study)~ Did you know in 2009 a Harvard research study revealed that omega-3 deficiency is the 6th leading killer of Americans?} And that not getting enough of this super-healing fish oil kills more people every year than breast cancer?
Here’s why: Thousands of years ago our diets had a healthy 2:1 balance of omega-6 and omega-3 fats. Omega 6′s trigger inflammation in the body, while omega-3′s neutralize it.
In our current diet (full of refined carbs and vegetable oils), that ratio is now 20:1 (in favor of pro-inflammatory omega-6′s).
This excess of omega-6′s is creating lots of inflammation throughout our bodies. Scientists believe this inflammation is ~ And researchers now consider inflammation to be } the spark that ignites almost every chronic and degenerative disease we face today, including cancer, heart disease, diabetes, and arthritis .
Omega-3 to the Rescue!
But when you step up intake of omega-3s , you cool that inflammation … fight heart disease and stroke … stimulate your brainpower … and soothe painful joints. I’d give omega-3′s a blue ribbon for that performance!
Salmon excels at reducing inflammation because it contains astaxanthin. A study shows that this compound protects your DNA from free radical damage.
Wild and Wonderful — or a Farm-Raised Fiasco?
I will only eat wild fish.
First of all, research shows that farmed salmon contain high levels of toxic polybrominated diphenyl ether (PBDE) — an endocrine disrupter — as well as the carcinogen dioxin. Like feedlot cattle, farm-raised fish are crowded together and fed antibiotics. Consequently, they create excessive pollution and encourage parasites. Yuck!
Furthermore, farm-raised varieties contain 35% less omega-3′s and are up to 14% higher in inflammatory omega-6 fatty acids. And farm-raised Atlantic salmon contain only a quarter of the astaxanthin found in wild-caught sockeye salmon.
To top it off, these “feedlot fish” have 35% more fat because they are stuck in the ponds and have no room to swim — making them waterlogged “couch potatoes” .
But Is Salmon Sustainable?
Alaska catches 10 times more salmon than America’s Pacific coastal states. Alaskan freshwater habitats have remained relatively pristine compared to the deforested, dammed and developed West Coast. The Marine Stewardship Council (MSC) certifies wild Alaskan salmon as sustainable, so that’s te kind to look for, canned or fresh.
Alaskan salmon are among the best managed varieties in the world, with excellent monitoring of both the fish populations and the fishery. The current abundance of Alaska salmon and its habitat reflects the success of the state’s management practices. (Monterrey Bay Aquarium report)
But not all fisheries are created equal. Locally-owned companies tend to do a better job of supporting healthy fish populations. Large, corporate fisheries owned by out-of-state interests tend to be harder on the fish and the workers who make their living from them.
Which Canned Salmon is Best?
Not all wild salmon belong in a can Sockeye (red salmon) is prized for the way its tender, flavorful meat retains its flavor and texture in a can. Other salmons (such as pink salmon) tend to be cheaper, but the flavor is lost and the tough, chewy meat coming out of the can resembles tuna fish more than salmon.
Let the Tasting Begin!
In a blind taste test, our Taste Panel judged the flavor, consistency, and appearance of the best-selling canned wild sockeye and pink salmon products on the market. Each was drained and served plain (no mayo, condiments or garnishes). We graded them according to the My Healing Kitchen “5 Thumbs Up” rating system (with “5″ being the best possible score). Here’s how they fared…
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Top Catch: Vital Choice Wild Red Alaskan Sockeye Salmon — skinless and boneless ($5.79 for 6.35 oz, plus shipping) Pros: This product trounced its rivals and wowed our judges with surprisingly fresh salmon flavor and tender, flaky texture. The medium-orange flesh was delicious and contained no hint of having been processed. |
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Some of our tasters preferred the “traditional style” (more affordable at $3.91 for 7.5 oz. plus shipping), which includes some skin and small, soft bones that are completely edible and increase its calcium content. A divine balance of sea salt was added to some cans (a healthful 40 mg per serving). Better yet, the omega-3 content blew away the competition at 804 mg per serving! And it’s certified kosher. Another plus: Vital Choice is a family-owned business dedicated to the health of “the coastal fishing communities, the environment, and the precious wild salmon it sustains.” Cons: We almost missed out on this delicious salmon because it’s not on the shelves of any retail store (A last-minute suggestion by a fish-savvy friend landed this salmon on our table .) We enthusiastically endorse this product and love the company’s integrity and fishing practices, so we whole-heartedly recommend them to you. Click here to go directly to their website page that features their canned wild salmon products. (You’ll be surprised at how many other wonderful products they also carry — from flash-frozen fresh salmon filets to organic berries, nuts and chocolates!) NA:Serving size 1/4 cup, 85 calories, 0 carbs, 40 mg salt, 804 mg omega-3′s (including 288 mg EPA and 445 mg DHA) |
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First Runner-Up: 365 Wild Caught Red Sockeye Salmon ($2.29 for 7.5 oz) Pros: Whole Foods’ house brand comes in a respectable (but distant) second place. Our Taste Panel liked the reasonable price, the medium-orange flesh, the pleasant odor, and the mild salmon taste (which was not as fresh as Vital Choice’s). Cons: On the other hand, the meat was a bit dry and chewy. At 270 mg, there’s way too much salt, and omega-3 content wasn’t even listed. This brand includes skin and bones. NA: Serving size 1/4 cup, 110 calories, 0 carbs, 270 mg salt |
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Second Runner-Up: RainCoast Trading Wild Sockeye (Red) Salmon (No Salt Added) ($4.49 for 5.65 oz.) Pros: Ounce per ounce, RainCoast costs almost as much as Vital Choice’s Wild Red, but the flavor, taste and nutritional quality don’t even come close. Cons: Despite its nice medium-orange color, our testers found it dry and crumbly, with a processed flavor that tasted more like tuna. No omega-3 content was listed (not a good sign). NA: Serving size 1/3 cup, 110 calories, 0 carbs, 35 mg sodium. |
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The Rest of the School:
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RainCoast Trading Wild Pink Salmon ($2.99 for 5.65 oz.) Our tasters found this salmon inconsistent and mediocre. The first can we tried had a creamy texture and a nice touch of sea salt. But the second can we opened had “dry, tasteless meat with a strange aftertaste.” Our tasters thought it resembled bad tuna. No omega-3 content is listed on its label. NA:Serving size 1/3 cup, 90 calories, 0 carbs, 170 mg salt. |
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Crown Prince Pacific Pink Salmon ($3.99 for 6 oz.) Here’s another inconsistent product, with one can having a nice light pink color and subtle salmon flavor and the contents of the second resembling white tuna and having no flavor whatsoever. They do get points for listing their omega-3′s, even though it’s only 25% of what’s in Vital Choice’s Wild Red. NA:Serving size 1/4 cup, 60 calories, 0 carbs, 210 mg salt, 235 mg omega-3′s. |
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Trader Joe’s Skinless Boneless Wild Alaskan Pink Salmon ($1.99 for 6 oz) This salmon is firm, clean and chunky, but our Panel disliked the unappetizing, dry grainy texture, lack of color, bland flavor and funky aftertaste. Salt did little to improve the flavor. No omega-3 content was listed. NA:Serving size 1/4 cup, 60 calories, 0 carbs, 60 mg sodium |
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365 Whole Foods Wild Caught Skinless Boneless Pink Salmon ($2.39 for 6 oz.) Solidly is last place is Whole Foods’ Pink Salmon. It was unanimously rejected because of its dry, grainy and bitter meat … lack of color … odd aftertaste … high sodium … and no omega-3 listing. Ugh! NA:Serving size 1/4 cup, 60 calories, 0 carbs, 220 mg sodium |
Cost Matters
It’s challenging to determine the price per ounce of these products due to the various size cans. If your budget is tight, price matters — but a product that tastes like cat food and has dubious omega-3 content is no bargain.
For value, flavor and nutrition, Vital Choice’s Wild Red won hands down. And the company’s concern for the environment wins them even more points.
Considering all these factors, our “Top Catch” winner is a geniuine bargain. When purchased in quantity a 24-can case direct from the fishery is $139 (shipping included) — about $5.79 per can. This is an excellent value for truly “wild” omega-3-rich Alaskan salmon.
A case of “traditional-style” (including skin and bones) is only $94 plus shipping. And the flavor is so good, you can pack it for lunch and eat it directly out of the can on crackers. In a moment, I’ll give you’re a few terrific, original My Healing Kitchen “taste tested” recipes so you can savor this truly healing food in delicious meals.
If you want to spend less, I recommend Whole Foods 365 Sockeye, which has reasonable flavor and is much less expensive. I wish it listed omega-3 content, and I don’t like the high salt content. The flavor and nutritional quality aren’t nearly as good. But if you have to have cheaper salmon, this is the one to buy. (Be sure to get the 365 Sockeye, not the 365 Pink Salmon!)
Here are the price-per-ounce comparisons for all of the wild salmon products we tested:
$.91/oz for Wild Red Skinless and Boneless (for 24-can case; shipping included)
$.52/oz for Wild Red Traditional (for 24-can case, plus shipping)
$.30/oz for 365 Whole Foods Sockeye
$.79/oz for RainCoast Sockeye
$.52/oz for RainCoast Pink
$.66/oz for Crown Prince Pink
$.33/oz for Trader Joe’s Pink
$.39/oz for 365 Whole Foods Pink
Let’s Get Cooking!
Salmon Balls with Spicy Asian Barbecue Sauce
When I first tasted these spicy delights, I went nuts ! I literally couldn’t stop eating them because they have a nice spicy kick. As an appetizer or part of an Asian-theme meal these salmon balls are fantastic. Serves 6 servings and is ready in 30 minutes.
Ingredients
6 oz. good-quality canned wild salmon
1/2 cup orange juice
1 Tablespoon honey
1/4 cup canned crushed tomato
1 tablespoon ginger, minced
3 cloves garlic, minced
2 tablespoons red chili paste
3 tablespoons low sodium soy sauce
2 medium green onions, minced
1/2 cup whole wheat breadcrumbs
1 large omega-3 egg
1 tablespoon Dijon mustard
2 Tablespoons parsley, minced
1 teaspoon red chili flakes
1 tablespoon brown flax seeds
1 tablespoon sesame seeds
Instructions:
1. Preheat oven to 400 degrees.
2. Combine the orange juice, honey, tomato puree, ginger, 2 cloves garlic, red chili paste and all but 1 teaspoon of the soy sauce in a pan and bring to a boil. Simmer for ten minutes, stirring often.
3. As the sauce is cooking, combine the salmon, remaining garlic, green onion, breadcrumbs, egg, remaining soy sauce, mustard, parsley and red chili flakes. Mix gently.
4. Form into meatballs about an inch in diameter and lay in a shallow casserole dish.
5. Pour sauce over meatballs and bake for 15-20 minutes.
6. Garnish with a mixture of the sesame seeds and flax seeds.
Pack these with you for a high-protein snack or pair them with an Asian salad for a filling, low-calorie lunch. For a quick, healing dinner: Serve them mixed in a stir-fry with your choice of vegetables over steamed brown rice or mixed whole grains.
NUTRITION DATA:
Calories 167
Calories from Fat 46
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 48 mg
Sodium 461 mg
Potassium 378 mg
Total Carbohydrate 21 mg
Dietary Fiber 3 g.
Sugars 6 g
Protein 10g
GL 10
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