Salmon has one of the richest omega-3 fatty acids content amongst fatty fish and can help boost brain memory and performance. (Photo: Pixabay)

Fish is often overlooked in our weekly diets, but a beautiful crispy-skinned salmon could be the saving grace when it comes to including fish in our diet.


We asked Australian dietitian Susie Burrell for the facts about this fishy fave and as it turns out, there are plenty of reasons.

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Salmon And Brown Rice Salad
Salmon And Brown Rice Salad (Photo: Rob Shaw/

How much omega-3 is in salmon?
Salmon is one of the richest natural sources of long-chain omega-3 fats. These are a special type of fatty acids that play the most active role in promoting good health.

The recommended intake of these long-chain fats is 1-2 grams a day and incredibly, a single serve of salmon (which is about 150 grams) more than fills that quota.

Susie says that though it’s possible to get similar amounts of long-chain omega-3 fats from other fish such as herring and mackerel, the species we consume more regularly like barramundi contain as little as 20 per cent of the recommended amount.

And with the benefits of these fatty acids ranging from a reduced risk of heart disease and other inflammatory disease to the general maintenance of healthy tissues, it’s no wonder salmon is considered a super fish!

Try the Salmon And Brown Rice Salad recipe (pictured here).

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Russian Salmon Pie
Russian Salmon Pie (Photo: Rob Shaw/

What other essential nutrients are found in salmon?
While the benefits of an omega-3-rich diet is reason alone to switch your tuna-and-avo sushi roll to a salmon box, the wonders of salmon don’t end there!

It is also chock-full of protein (about 29 grams per serve), iodine, Vitamin B12, Vitamin D, and the trace nutrient choline and selenium, which can be hard to find in other foods.

Try the Russian Salmon Pie recipe (pictured here).

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Tandoori Salmon Skewers
Tandoori Salmon Skewers (Photo: James Moffatt/

Are canned and smoked salmon just as good for you?
The short answer, as you might expect, is no.

“Fresh is always best,” Susie explains. “But when it comes to getting the key nutrients salmon is known for, particularly the good fats, you will still get a hearty dose from tinned and smoked fish.”

There is a slight caveat to this, however, with Susie reminding us to be mindful of the sodium levels in the canned and smoked varieties.

As it is, Singaporeans are already eating more salt than we realise, so as with all foods, ensure you eat these packed products in moderation.

Try the Tandoori Salmon Skewers recipe (picture here).

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Sesame-Glazed Salmon Christmas Dinner
Sesame-Glazed Salmon (Photo: Rodney Macuja/

Should you be concerned about the mercury levels in salmon?
Though all fish contain some mercury and are often cited as a food to avoid, especially during pregnancy, salmon still tops the list as one of the safest to eat.

A 2008 study in Canada found that the levels of mercury in salmon are well below human consumption guidelines. Compare this to canned tuna and salmon just keeps on sounding more appealing, doesn’t it?

Try the Sesame-Glazed Salmon recipe (pictured here).

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Salmon and Vegetable Parcels
Salmon And Vegetable Parcels (Photo: David Hahn/

What’s the best way to cook salmon?
“Leaving the skin on is ideal as you will get more omega-3 fats that way,” Susie says.

She also recommends cooking with a little extra virgin olive oil to enhance the absorption of other key nutrients including vitamin D.

With all these incredible benefits of this amazing fish, who else is suddenly feeling like salmon tonight?

Try the Salmon And Vegetable Parcels recipe (pictured here).

Text: The Australian Women’s Weekly / Additional Reporting: Sean Tan

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