{"id":87741,"date":"2026-09-27T12:32:05","date_gmt":"2026-09-27T10:32:05","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/all-about-salmon-a-real-superfood\/"},"modified":"2026-09-27T13:39:36","modified_gmt":"2026-09-27T11:39:36","slug":"all-about-salmon-a-real-superfood","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/all-about-salmon-a-real-superfood\/","title":{"rendered":"All about salmon: a real superfood"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]Pale pink flesh, a texture as soft as butter, and that unmistakable mild flavour\u2026 is your mouth watering too? Whether smoked, fried, baked or even raw: salmon is a favourite fish in Germany for good reason. And it is not only the tongue that enjoys the treat, many other organs in the body benefit in the long run from this oily sea fish.<\/p>\n<p>Behind the pink fa\u00e7ade there is a real nutrient wonder. So that you know what all the praise is actually about, how you can prepare it in the best possible way and what you should look out for when buying, we have put together the ultimate salmon guide for you.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >1. Pollock, wild salmon, farmed salmon... all the same?<\/h2><\/div><\/div>[vc_single_image image=&#8221;157&#8243; img_size=&#8221;large&#8221;][vc_column_text]The range of varieties in the supermarket is wide, but what actually is &#8220;the&#8221; salmon? The silvery, shimmering fish belongs to the Salmonidae family and is usually divided by its origin into Atlantic or Pacific. What these oily predatory fish have in common is their yearly journey along the rivers to their spawning grounds. Salmon that come from this natural environment are called <strong>wild salmon<\/strong>.<\/p>\n<p>Because of rising demand, however, wild salmon stocks have fallen considerably over recent decades. For this reason countries such as Norway and Chile have developed a new strategy for satisfying our hunger: the fish are raised in controlled, enclosed aquaculture. Despite fierce criticism of this way of keeping fish and a disastrous environmental record, <strong>farmed salmon<\/strong> is now found in the supermarket more often than its relatives caught in the wild.<\/p>\n<p>The black sheep among the salmon is pollock, sold in Germany as Seelachs, which literally means sea salmon. Even though the name suggests otherwise, it has nothing to do with the Salmonidae family, but belongs instead to the cod family and has more in common with cod itself. On the fork at the latest, you can see this clearly from its whitish grey flesh.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/all-about-salmon-a-real-superfood\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Feel good at last<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >2. Salmon contains healthy fats, proteins and vitamins<\/h2><\/div><\/div>[vc_column_text]With a high protein content and valuable omega-3 fatty acids, the fish convinces not only on taste but on health as well. We have broken down for you what is inside it.[\/vc_column_text][vc_single_image image=&#8221;158&#8243; img_size=&#8221;large&#8221;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >The perfect omega-3 source<\/h3><\/div><\/div>[vc_column_text]Omega? Oh, mega! You have certainly heard a lot about these fatty acids that everyone is suddenly talking about. Because unlike saturated fatty acids, which have increasingly fallen into disrepute for clogging the arteries and feeding fat stores, their unsaturated omega-3 brothers are essential for vascular health and can have a positive influence on health in countless ways.<\/p>\n<ul>\n<li>a lower risk of <strong>heart attack<\/strong> and <strong>stroke<\/strong><\/li>\n<li>lower <strong>cholesterol values<\/strong> and a rise in the positive HDL cholesterol<\/li>\n<li>prevention of <strong>Alzheimer&#8217;s and dementia<\/strong><\/li>\n<li>a rise in the <strong>insulin sensitivity<\/strong> of the body cells<\/li>\n<li>a reduced <strong>cancer<\/strong> risk<\/li>\n<li>an <strong>anti-inflammatory<\/strong> effect<\/li>\n<li>an <strong>antidepressant<\/strong> effect<\/li>\n<\/ul>\n<p>In terms of fat content, farmed salmon is superior to wild salmon. Because they move less and are generously supplied with feed, they can store more energy reserves in the form of fat. But that also means they bring a clearly higher calorie content with them.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/all-about-salmon-a-real-superfood\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Your personal nutrition plan in 5 minutes<\/span><\/a><\/div><\/div><div class=\"vmt-5 vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >A high content of valuable protein<\/h3><\/div><\/div>[vc_column_text]Salmon contains a proud protein content of up to 20%. This protein consists largely of <a href=\"https:\/\/www.bfr.bund.de\/de\/gesundheitliche_bewertung_von_aminosaeuren-54420.html\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">essential amino acids<\/a> that the body cannot make itself, and it has a high biological value. That means it has a similar amino acid distribution to our own muscle protein and can be used very well by the body. All clear for building muscle.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Vitamins and antioxidants<\/h3><\/div><\/div>[vc_column_text]Besides protein and fat, valuable micronutrients are in there too. Salmon counts as one of the few foods that naturally contain the sunshine vitamin <strong>vitamin D <\/strong>. So in winter, when the sun shines less, the tasty fish can give the vitamin D level a bit of a boost.<\/p>\n<p>Listen up, pescatarians: with 100 g of fillet you have already covered your daily requirement of 4\u03bcg of <strong>vitamin B<sub>12<\/sub><\/strong>. The vitamin is involved in many important metabolic pathways in the body and can be taken in almost exclusively through animal foods.<\/p>\n<p>Last but not least, alongside its valuable proteins and fats and vitamin B and B<sub>12<\/sub>, salmon can also show off a good portion of <strong>antioxidants<\/strong>. Because vitamin E and the pigment astaxanthin, which also gives it its intense colour, are radical scavengers and can protect the cells from oxidative stress. That keeps the skin fresh and young.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >3. What to look out for when buying salmon<\/h2><\/div><\/div>[vc_column_text]So that you know which salmon is best for your health and your conscience, you can go by a few basic criteria.<\/p>\n<h3 id=\"\"><picture><source srcset=\"https:\/\/foodpunk.com\/wp-content\/uploads\/Lachsfilets.Fischtheke.jpg.webp\" type=\"image\/webp\" \/><\/picture><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;159&#8243; img_size=&#8221;large&#8221;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >1. Freshness<\/h3><\/div><\/div>[vc_column_text]The salmon should always be as fresh as possible. Otherwise there is a risk of picking up harmful bacteria such as salmonella or listeria, and those can quickly become very unpleasant. It is best to choose the piece that smiles at you with a fresh, bright colour. It should also smell neutral, or only slightly like a fresh sea breeze. If there are greyish patches or a strongly fishy smell: hands off. As the old tongue twister has it, it is better to fish only fresh fish.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >2. Organic quality<\/h3><\/div><\/div>[vc_column_text]Raising fish in aquaculture goes hand in hand with living conditions so poor that salmon is now also called &#8220;the pig of the seas&#8221;. But intensively farmed fish is a problem not only for the fish themselves, it is a problem for us people too.<\/p>\n<p>Because the chemicals and antibiotics used to excess build up in the flesh of the animals and so, when we eat them, end up in our bodies as well. Organic rearing makes sure that the fish have more space and that chemicals or medicines are used only in exceptional cases.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >3. Sustainability labels<\/h3><\/div><\/div>[vc_column_text]The seas are overfished and the ecosystem is under heavy strain. To protect nature, it is important to look out for labels and certificates. The more common labels MSC (for wild catch) and ASC (for aquaculture) are a step in the right direction, but they are often criticised for their mild criteria. Fish with stricter labels, such as Friend of the Sea or Naturland Wildfang, is the better choice here.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/all-about-salmon-a-real-superfood\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Start your nutrition programme now<\/span><\/a><\/div><\/div><div class=\"vmt-5 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >4. How best to prepare salmon<\/h2><\/div><\/div>[vc_column_text]Now it is finally lying in front of you on the table, the pink fillet. As the crowning finish, none other than our creative chef Francesco explains how to turn it into a wonderful, healthy meal.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"video\"><div class=\"video__wrapper\"> <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"youtube-content-blocker\" data-borlabs-cookie-content=\"PGlmcmFtZSBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUtbm9jb29raWUuY29tL2VtYmVkL2k0aHNmOE81eHVzP2NvbnRyb2xzPTAiIHRpdGxlPSJZb3VUdWJlIHZpZGVvIHBsYXllciIgZnJhbWVib3JkZXI9IjAiIGFsbG93PSJhY2NlbGVyb21ldGVyOyBhdXRvcGxheTsgY2xpcGJvYXJkLXdyaXRlOyBlbmNyeXB0ZWQtbWVkaWE7IGd5cm9zY29wZTsgcGljdHVyZS1pbi1waWN0dXJlIiBhbGxvd2Z1bGxzY3JlZW4+PC9pZnJhbWU+\"><div class=\"brlbs-cmpnt-cb-preset-c brlbs-cmpnt-cb-youtube\"> <div class=\"brlbs-cmpnt-cb-thumbnail\" style=\"background-image: url('https:\/\/foodpunk.com\/wp-content\/uploads\/borlabs-cookie\/1\/yt_i4hsf8O5xus_hqdefault.jpg')\"><\/div> <div class=\"brlbs-cmpnt-cb-main\"> <div class=\"brlbs-cmpnt-cb-play-button\"><\/div> <div class=\"brlbs-cmpnt-cb-content\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>YouTube<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> <\/div> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: inherit\">Accept required service and unblock content<\/a> <\/div> <\/div> <\/div><\/div><\/div><\/div><\/div>[vc_column_text]Here are a few extra pointers:<\/p>\n<p>Watch out for <strong>cross contamination<\/strong>. Everything that comes into contact with raw fish (fingers, knives, boards and so on) should be washed thoroughly afterwards, to make sure that no bacteria jump across to other foods where they are not killed off by heat.<\/p>\n<p>Omega-3 fatty acids are sensitive to heat and quickly lose their function. So it is best to choose preparation methods that do not call for very high <strong>temperatures<\/strong>. Good options are poaching or steaming.<\/p>\n<p>If you would like to experiment a little, you can even leave the fish completely raw and use it for sushi or ceviche (only when it is completely fresh, without exception). When frying, make sure that the salmon fillet stays nicely translucent inside, as in the video. That way you get two things at once: good for your health, and incredibly tender and tasty.<\/p>\n<p>Bon app\u00e9tit.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=&#8221;buy&#8221;][vc_column]<div class=\"templatera_shortcode\"><div class=\"vc_container  \"><div id=\"buy\" class=\"vc_row wpb_row vc_row-fluid vpt-1 vpb-1\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  heading--center\" >Erreiche deine Ziele mit deinem personalisierten Ern\u00e4hrungsplan<\/h3><\/div><\/div>\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-1  wpb_content_element\">\r\n\t\t<p>Du willst endlich Ver\u00e4nderungen sehen? 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