Eating raw salmon fillet has become increasingly popular, especially with the rise of sushi and poke bowls. Salmon fillet has a delicious flavor and tender texture that makes it appealing to eat raw. However, there are important safety considerations to keep in mind. In this article, we’ll explore the benefits and risks of consuming raw salmon fillet, as well as tips for selecting, storing, and preparing it safely.
An Overview of Raw Salmon Fillet
Salmon fillet refers to a boneless, skinless cut of salmon. It offers an easy-to-eat, mild-flavored fish perfect for enjoying raw. Salmon is packed with healthy fats like omega-3s, high-quality protein, vitamins, and minerals. Eating it raw provides maximum nutrient preservation compared to cooking.
Raw salmon has a velvety smooth, buttery texture and a delicate flavor It takes on seasoning beautifully without being overwhelmed by bold flavors For these reasons, raw salmon fillet stars in dishes like sashimi, poke bowls, carpaccio, gravlax, and crudo.
The Benefits of Eating Raw Salmon Fillet
Below are some of the top benefits associated with eating raw salmon fillet:
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High in protein Salmon fillet provides around 20 grams of protein per 35-ounce serving Protein is vital for building and repairing tissues and muscle,
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Rich in omega-3 fatty acids: Salmon contains anti-inflammatory omega-3s like EPA and DHA, which boost heart and brain health. Cooking depletes these fragile fats.
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Loaded with nutrients: Raw salmon delivers a powerhouse dose of nutrients like B vitamins, selenium, potassium, and astaxanthin. Many become damaged when cooked.
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Supports weight loss: The protein and omega-3 fats in raw salmon fillet promote feelings of fullness. This may aid weight management.
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Contains antioxidants: Raw salmon has antioxidant compounds like astaxanthin that combat free radicals and inflammation in the body.
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Easy to digest: Since it’s not cooked, raw salmon requires less energy to break down and assimilate into the body.
The Potential Risks of Eating Raw Salmon
Despite the benefits above, raw salmon does come with some risks to consider:
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Parasites: Raw salmon may contain parasitic worms that can infect humans who eat it. Flash-freezing kills parasites.
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Bacteria: Harmful bacteria like salmonella or E. coli may be present on raw salmon and can cause foodborne illness.
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Viruses: Raw salmon can transmit nasty viruses like hepatitis A, norovirus, and others that have contaminated the fish or processing equipment.
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Environmental toxins: Raw salmon tends to have higher levels of pollutants like PCBs, mercury, and other toxins that accumulate in fatty fish.
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Allergic reaction: People with fish allergies may react to raw salmon. Symptoms include hives, swelling, and anaphylaxis.
Who Should Avoid Raw Salmon Fillet
Certain groups of people are advised to avoid raw salmon fillet due to a higher susceptibility to foodborne infections:
- Pregnant women
- Young children
- Older adults
- Anyone immunocompromised
If you fall into these groups, always cook salmon fillet to 145°F prior to eating.
How to Select Raw Salmon Fillet Safely
When shopping for raw salmon fillet, follow these tips for maximum safety and quality:
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Choose wild-caught Alaskan salmon, which has a lower risk of parasites. Atlantic farmed salmon is fine too.
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Make sure the fillet looks shiny, firm, and moist – not dull or mushy.
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Avoid any odd odors, which signal spoilage. Fresh salmon has a mild, ocean-like scent.
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Check the sell-by date and pick the freshest option available.
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Opt for sushi-grade salmon which is safe for raw consumption.
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Ensure the fillet was previously flash-frozen to kill parasites.
Proper Storage of Raw Salmon Fillet
Once home, use these guidelines to store raw salmon fillet correctly:
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Immediately place it in the coldest part of the refrigerator, typically the bottom back.
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Wrap the fillet tightly in plastic wrap to prevent freezer burn or exposure to contaminants.
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Consume the fillet within 2 days of purchasing for maximum freshness and safety.
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Do not refreeze previously frozen salmon. This increases the risk of bacteria growth.
Safe Preparation of Raw Salmon Fillet
When handling raw salmon fillet:
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Wash hands, utensils, cutting boards, and counters thoroughly before and after contact.
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Use a separate designated cutting board and knife only for raw meats.
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Once prepared, refrigerate dishes containing raw salmon right away.
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Discard the salmon if it develops any sliminess, stickiness, or off-putting odors while prepping or eating.
Tips for Cooking Salmon Fillet
If enjoying raw salmon fillet does not seem wise for you, cooking it thoroughly destroys any potential parasites, viruses, and bacteria present:
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Bake, broil, or grill fillets to an internal temperature of 145°F.
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Poach gently in broth or water until opaque throughout.
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Pan-sear fillets in a hot skillet just until cooked through.
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Incorporate into chowders, curries, and other cooked dishes.
The Bottom Line
Raw salmon fillet can provide valuable nutrients and a delicious flavor when consumed safely. However, it does come with some risks to certain populations. Use caution when handling raw salmon and make sure to take steps like flash freezing and proper storage to reduce health hazards. If in doubt, fully cook salmon fillet before eating to eliminate concerns over foodborne illnesses.
Does freezing raw salmon make it safe to eat?
If you choose to eat raw salmon, make sure it has been flash-frozen to kill parasites and slow down the growth of bacteria in the meat. Fortunately, this method is popular and readily indicated on its packaging. Flash-freezing is used to prepare countless seafood items that are sold in grocery stores, restaurants, and sushi bars.
This method ensures the safe transport, handling, and cooking of these items. Sushi restaurants are required to use previously flash-frozen sushi to ensure that parasites have been killed. Though freezing isn’t a cure-all, it will make your raw fish safer.
Fish must be frozen for at least seven days and at a minimum freezer temperature of -4 degrees Fahrenheit in order to completely kill parasites. Your home freezer may not be this cold. If you’re unsure of your freezer’s temperature, don’t try to freeze raw fish by yourself to kill parasites.
Additionally, keep in mind that while flash-freezing fish can kill parasites and other microorganisms, it won’t completely eradicate bacteria. Make sure you’re buying salmon from a quality establishment and read the package to determine where it came from before attempting to eat it raw. If you have any doubts, either don’t eat it or cook it thoroughly before consuming.
Which types of salmon can and cannot be eaten raw?
Your favorite sushi restaurant is likely expensive, and it may be a long drive to the international grocery store that sells sushi-grade raw fish.
Can you eat your own raw salmon — the type you find in your local store — if it’s fresh or frozen? Learn more about when it’s safe to eat raw fish, which types you should buy, and which types you should avoid.
Most people understand that eating raw and undercooked meat can be extremely dangerous to their health. Raw meats can contain bacteria and parasites that cause food poisoning.
Fish meat can be different. Sometimes, its safe to eat raw fish, but in other situations, you should avoid it. Whether you’re looking for raw salmon for a sushi recipe or you simply like it plain, consider the following information to keep yourself healthy when eating raw fish.
Wild-caught salmon
Salmon labeled “wild-caught” is often considered healthier for various reasons. These fish are loaded with omega-3 fatty acids, theyre free to grow in a healthy environment, and they can eat a variety of wild plankton, fish, and algae.
Living in the wild comes with a cost, though: parasites. Wild-caught salmon have a higher incidence of infection because they’re at greater risk of eating infected food in the wild (as opposed to a farmed salmon’s man-made, parasite-free diet). Its not a good idea to eat raw, wild-caught salmon unless you know its been flash-frozen first.
Farm-raised salmon
Farm-raised salmon, especially fish that have been flash frozen, are your best bet for eating raw sushi that you bought at the grocery store. Though fish farms often have a bad reputation in health-food circles, fish raised in captivity aren’t as susceptible to parasitic diseases for three reasons:
- They aren’t seeking their own prey in the wild, which means they probably won’t eat food that’s been infected.
- They are raised in conditions that are designed to keep them healthy and disease-free.
- They are almost always frozen before theyre shipped to stores and restaurants.
Smoked salmon
This salty delicacy is used in dishes as wide-ranging as gourmet appetizer plates and grocery store sushi. You can put it in pasta dishes or scramble it with eggs. If you eat it at a party, you probably have not questioned its origin — but if you’ve just brought it home from the store, you might wonder if it’s cooked enough to safely eat.
Smoked salmon isn’t technically raw — but it hasn’t been traditionally cooked, either. Even so, you can safely enjoy smoked salmon if it’s cured with smoke and salt in a traditional smokehouse or a larger food preparation plant.
Homemade smoked salmon might still be raw if the cook doesn’t understand how to smoke meat correctly — and if this is the case, it’s probably not safe to eat.
What Types Of Fresh and Frozen Salmon Can You Eat Raw? Walmart? Whole Foods?
FAQ
Can you eat a raw salmon fillet?
Salmon can be eaten raw as sashimi or sushi (buy the freshest you can find), marinated with sugar and dill to make gravadlax, or poached, pan-fried, grilled, …
Can I eat raw salmon from the grocery store?
Can you just eat raw salmon?
Is it okay to eat salmon rare?
Salmon should be cooked to an internal temperature of 145°F, which can kill harmful bacteria and parasites. The best way to do this is with a food thermometer.Aug 7, 2023