Salmon has a delicious and versatile taste, but despite that, it is a rich source of numerous healthy nutrients. Moreover, it can also be eaten raw, if you know how to choose safe salmon types. But all of the salmon fish are same, for example the life of the fish can influence on its taste, fattiness and healthy benefits. This article is how to recognize healthy salmon and how to cook them.

First of all, let us review the ways the color of salmon can indicate its quality. If we compare Wild Alaskan Sockeye and farmed salmon in color, we can notice a huge difference.

The Alaskan sockeye wild-caught salmon has red color, while the farmed one is pretty much paler which shows that it is grown on very unhealthy way.

This difference is due to astaxanthin, which is a bright red molecule which is included in krill, algae, and plankton, and possesses potent properties:

It improves blood flow

it strengthens the mitochondria’s cell membranes by preventing damaging oxygen species and thus protects it

It is a strong anti-inflammatory and antioxidant

It improves mitochondrial energy production

According to a study, when used as a supplement, it boosts the strength endurance by over 50%.

The wild salmons eat a lots of astaxanthin rich-plankton, and the farmed one gets the synthetic version. The majority of commercial astaxanthin is produced from petrochemicals such as coal, so it is not chemically the same as the natural astaxanthin.

The fish feed also contains fish oil and fish meal which are threatened to be contaminated with dioxin and mercury.

The majority of farmers admit that use antibiotic in order to maintain their health. Moreover, the vegetable oils may also contain mold toxins and reduce the important omega-3 fat content in the fish.

if you want to know which type of salmon is best to be eaten, you should review what do you demand from its consumption. Sockeye, Chinook, and Coho salmon are all great salmon varieties if they are wild-caught. They have distinct flavors but are all very healthy. So, it is up to you which salmon species to consume.

Sokeye salmon has strong flavor and high presence of omega 3 fatty acids. Chinook (king) salmon has the doubled amount of omega-3s than any other salmon type. They live in cold, deep water. Yet, they are kept warm by the omega-3s they contain, as the fat remains liquid in their system and protects them from freezing. Yet, this kind of salmon can be farmed, so you must always be cautious in order not to buy the farmed version.

How to cook a salmon:

The flavor of smoked salmon is simply irresistible and its only disadvantage is the fact that smoking meat may create histamine, which, if you are sensitive to it, may lead to inflammation. Yet, always struggle to find cold-smoked salmon, as lower temperatures preserve the omega-3s better.

Remarkable Parchment-Baked Salmon


Serves 2


This remarkable dish will serve two. It is amazing in taste, and it will provide high amounts of omega-3s.




2 center-cut wild salmon fillets (8 ounces each)

1 tablespoon grass-fed unsalted butter

1 tablespoon minced fresh herbs ( dill, chives, or parsley)

1 teaspoon Bulletproof Brain Octane oil (you can also use coconut oil or MCT)

Sea salt

Lemon wedges (for serving)

Method of preparation:


Preheat your oven to 320°F, and on a piece of parchment paper on a baking sheet, add the salmon. Use the Brain Octane oil to rub the salmon fillets, sprinkle wits sea salt, and add the butter on the top.


Now, wrap the parchment around the salmon, in order to prevent the steam to escape. Then, you need to bake your salmon for around 18 minutes, until it is medium-rare. Then, sprinkle the minced fresh herbs and squeeze the lemon over it.