Fresh, frozen, chum or Atlantic – all the differences in one place

When we say salmon, most people’s eyes light up. Its pink flesh, full of healthy fats, always looks elegant on a plate and carries that little something extra – a touch of luxury. But behind this fish lies much more than meets the eye: farmed or wild, fresh or frozen, and several species that differ quite a lot.

Let this guide help you choose wisely next time you’re at the store.

Farmed vs. Wild Salmon

Farmed salmon

• consistent quality and more affordable
• fattier, softer flesh
• diet is often uniform, so color is enhanced with natural pigments (astaxanthin)
• flavor is milder and less intense

Wild salmon

• caught in the wild, feeding on krill and plankton → firm, leaner meat
• richer in omega-3s and minerals
• seasonal catch, more expensive and harder to find
• flesh color is natural, bright orange-red

👉 If you get the chance, try wild salmon at least once – the difference is noticeable.

Fresh or Frozen?

• Fresh salmon is often air-shipped, with a short shelf life (2–3 days after catch).
• Frozen salmon is usually frozen within hours on the ship – preserving quality, taste, and nutrients. Sometimes it’s even “fresher” than what’s sold on ice.

⚠️ Always check the label: if it says “defrosted from frozen,” it’s no longer suitable for re-freezing.

Types of Salmon

You’ll often see different names on shelves and menus – do you know which is which?

• Chum (keta) – pale meat, lean, good for grilling and smoking
• Sockeye (red salmon) – deep red meat, strong flavor, very high in omega-3
• Coho (silver salmon) – mild flavor, medium fat, versatile
• King (chinook) – largest and fattiest, the “royal” choice
• Pink salmon – cheapest, often ends up canned
• Atlantic salmon – almost always farmed, most common in Europe

How to Choose the Right One?

1. Read the label – check the country of origin and whether it’s farmed or wild.
2. Inspect the flesh – shiny, no gray spots, mild sea smell.
3. For frozen salmon – watch the glaze (ice coating). Less glaze = more real fish.

Health Perspective

• Both (farmed and wild) are rich in protein, vitamin D, B12, and selenium.
• Wild has more omega-3, farmed more omega-6 → balance matters.
• In the EU, standards for farmed fish are strict – antibiotic concerns are mostly outdated.

Wild salmon truly is something special – firm texture, bold taste, vibrant color. But farmed salmon has its benefits too: affordable, always available, and perfect for everyday cooking. Fresh, frozen, in fillets or whole – the key is preparing it with care.

👉 At the end of the day, what matters is that salmon makes it to your plate. Pan-seared, wrapped in puff pastry, or in sushi – it’s always that pink bite that turns a meal into something special.

❓ Frequently Asked Questions (FAQ)

Is frozen salmon inferior to fresh?
Not necessarily – flash-frozen on board, it can be even better than “fresh” that’s traveled for days.

Which salmon is the healthiest?
Wild sockeye and king are highest in omega-3. But good-quality farmed salmon is still an excellent everyday choice.

How do I know I’m buying quality?
Read the label (origin, farmed/wild), buy from a trusted supplier, and look for shiny flesh with a clean sea smell.