Fish, salmon, Atlantic, farmed, raw

Salmon fillets are typically pan-seared skin-side down, baked in foil packets with lemon and dill, grilled on cedar planks, or broiled with a glaze. The pinkish-orange flesh is rich and buttery when cooked, with a moderate flake that holds together well in fillets, cubes for kebabs, or flaked into salads and grain bowls. It pairs naturally with citrus, dill, capers, soy-ginger glazes, and roasted vegetables like asparagus or broccolini. Cured preparations such as gravlax work well because farmed Atlantic salmon's higher fat content keeps the flesh moist even without high heat, and the same richness lets it stand up to smoking without turning dry.

Look for fillets with firm, moist flesh, no browning at the edges, and a clean smell. Store it wrapped tightly in the coldest part of the fridge and cook within a day or two, or freeze it for longer storage. A typical fillet portion is about 3 ounces (85 g). Per 100 g, salmon supplies 208 calories, 20.4 g of protein, and 41% of the Daily Value for protein, making it an easy centerpiece to build a dinner around when a single protein is doing most of the work on the plate. It also contributes 24% DV of vitamin E per 100 g and is naturally low in sodium at 59 mg per 100 g, so it needs little more than a squeeze of lemon to finish.