How to spot fresh salmon: Expert tips and nutritional benefits

Salmon is one of the most popular fish choices. It can be used to create many delicious dishes. When buying it at the store, look closely to ensure you choose the freshest specimen.

Salmon is one of the healthiest fish. It's a source of many valuable nutrients, such as vitamins A, D, E, B6, and omega fatty acids, which support the proper functioning of the nervous and immune systems. Most of us buy salmon in stores. When shopping, it's worth paying attention to a few things to make sure the fish is fresh.

Buying salmon has never been easier than it is now. You don't have to live by the sea to enjoy its taste, as the fish is sold in most large supermarkets. Unfortunately, it's not the cheapest. For 100 grams, you'll pay from £1.20 to even £1.60.

Also read: Popular fish recalled. Do not eat under any circumstances

Although the fish sold in supermarkets must meet certain requirements, it is hard to verify if it is truly fresh. How to ensure your choice? Renowned dietitian Michał Wrzosek explained how to choose fresh salmon and what to pay special attention to.

According to the specialist, the most important indicator of fresh salmon is its colour. It should be orange or pink-orange. Any discolouration or white spots indicate it was caught long ago.

Another indicator of freshness is the meat's elasticity. To check it, take the fish out of the fridge and gently press on it. If it leaves an indentation, put it back. That's a sign it's not fresh.

Also, remember to check the expiration date and whether the fish has certifications. This information should be on the packaging. Choose only those with ASC and MSC certificates.

Salmon has long been considered one of the healthiest fish due to its high content of all omega fatty acids. Each supports the proper functioning of the nervous, cardiovascular, and immune systems. The World Health Organization recommends eating it at least once a month. However, it's worth remembering that salmon is considered a fatty fish. Although it is rich in protein and other valuable nutrients, in 100 grams of meat, there are 772 kJ. People on a weight-reduction diet should be cautious about it.