Simple preparation is key to enjoying rich-tasting Copper River salmon. Lightly grilling or broiling with a few basic spices and herbs is all that's needed to show off the bright flavor of the salmon. Copper River salmon aptly comes from the Copper River in Alaska and only at certain times of the year. The harvest is controlled and the best salmon offered is often pricey. However, the recommended portion size for salmon is 3 oz., so a half-pound fillet or steak can easily feed two people.
Identification
While five types of salmon are found in the Copper River, three of them make up the main commercial market. King salmon is the most prized, with the highest oil content, firm flesh and a brilliant red color. The run of king salmon is from the middle of May through the middle of June. Sockeye salmon make up the largest part of the harvest and are found from the middle of May to the end of June. Sockeye has firm flesh and a deep red color. Coho salmon is the least expensive Copper River salmon, with the fish running late in the summer through early autumn. The flesh is an orange-red color and the flavor is mild.
Calories
A 3.5 oz. portion of broiled King salmon contains 229 calories, with 120 calories found in the fat content. There is a total of 13 g of fat in each serving. A serving of raw sockeye salmon holds 167 calories and 9 g of fat. 77 calories stem from the fat content and each portion provides 13 percent of your recommended daily fat intake. 3.5 oz. of steamed coho salmon has 183 calories, with 67 calories in the fat content. There is 7 g of total fat in each portion.
Nutrients
Sockeye and Coho salmon are excellent sources of vitamin D, and one of the few food sources of the essential vitamin. A serving of Sockeye salmon provides 57 percent of the vitamin D you need each day and coho salmon offers 50 percent of your recommended daily value. A serving of king salmon provides 10 percent of the vitamin A you need each day. All species of Copper River salmon contain measurable amounts of vitamin C, calcium and iron. Salmon is an excellent source of low-fat protein, with 21 to 27 g of protein in each serving.
Health Benefits
Salmon is an excellent source of omega-3 fatty acids, which are unsaturated fats that provide many health benefits. Omega-3 fatty acids have anti-inflammatory properties and may lower your blood pressure and cholesterol levels. MayoClinic.com points out that including at least two servings of fatty fish, such as salmon, in your diet each week may help prevent heart disease. The high level of vitamin D in salmon is important for many body functions. Low levels of vitamin D may increase your risk of developing heart disease, infectious diseases and some cancers, according to the Harvard School of Public Health.
References
- Copper River Salmon: Nutrition and Education
- Seafood Steward: Copper River Salmon
- U.S. Department of Agriculture, Nutrient Data Laboratory: Fish, Salmon, Sockeye, Raw
- MayoClinic.com: Omega-3 in Fish: How Eating Fish Helps Your Heart
- Harvard School of Public Health: Vitamin D and Health
- Alaska Department of Fish and Game: Copper River Critical Habitat Area
Member Comments