Salmon is the most-bought fish in Canada, and also the most confusing. This ultimate guide to salmon cuts through the noise. Wild or farmed. Atlantic or Pacific. Fresh or frozen. Sockeye or chinook. Sustainable or destructive. The choices stack up fast, and most of them come with marketing language that obscures more than it reveals.
This guide covers what’s actually available in the Canadian market, where it comes from, how to evaluate sustainability claims, how to buy and store properly, and how to cook salmon so it lives up to its potential. If you only read one piece about salmon, this is the one we’d recommend.
The salmon species in our ultimate guide to salmon
There are two main groups of salmon sold in Canada. Pacific species are wild-caught off the West Coast. Atlantic salmon is almost always farmed, because commercial wild Atlantic fisheries in Canada have been closed for decades.
Quick comparison table
| Species | Origin | Fat Level | Flavour & Texture | Best Uses |
|---|---|---|---|---|
| Sockeye | Pacific (wild) | Medium-High | Deep red, bold, firm | Grilling, smoking, curing |
| Coho | Pacific (wild) | Medium | Milder than sockeye | Pan-searing, roasting |
| Chinook (King) | Pacific (wild) | High | Very rich, buttery | Grilling, raw preparations |
| Pink | Pacific (wild) | Low-Medium | Light, softer | Baking, chowders, canning |
| Keta (Chum) | Pacific (wild) | Low | Lean, mild | Frozen fillets, roe |
| Atlantic | Farmed (mostly) | Varies (often high) | Varies by farm | Everyday cooking, versatile |
Pacific species (wild-caught)
Sockeye has deep red flesh, rich flavour, and a firm texture. The most distinctive of the Pacific salmon. Excellent grilled, smoked, or cured.
Coho is milder than sockeye, with medium fat. Versatile for pan-searing, roasting, and weekday cooking.
Chinook, also called king, has the highest fat content and the most luxurious texture. Best on the grill or used carefully in raw preparations.
Pink salmon has lighter colour and lower fat. Suits baking, chowders, and traditional canning.
Keta or chum is lean and mild. Often sold frozen. Its roe (ikura) is highly prized in Japanese cuisine.
Atlantic salmon (farmed)
Atlantic salmon (Salmo salar) in Canada is overwhelmingly farmed. Colour, texture, and fat content vary widely depending on the farm, the feed, and the method. According to Fisheries and Oceans Canada, Canada’s commercial wild Atlantic salmon fisheries have been closed since the 1990s due to population collapse.
For a deeper look at the species in this ultimate guide to salmon, our companion piece on wild vs farmed salmon in Canada covers the full comparison.
As a rule, fattier and firmer species (chinook, sockeye, farmed Atlantic) hold up best on the grill. Leaner species (pink, keta) are better suited to baking, poaching, or chowders.
Atlantic vs Pacific: why this distinction matters
The wild/farmed and Pacific/Atlantic split shapes nearly every decision you’ll make about salmon. It determines flavour, fat content, price, sustainability, and availability.
Pacific species (sockeye, coho, chinook, pink, chum) are wild-caught and managed by Fisheries and Oceans Canada in British Columbia and adjacent Pacific waters. They return in seasonal runs, which means availability follows nature, not market demand. Prices fluctuate with the harvest. Quality is generally excellent when the harvest is well-managed.
Atlantic salmon in Canada is overwhelmingly farmed, mostly in coastal British Columbia and parts of Atlantic Canada. Farmed Atlantic provides year-round supply at consistent quality, but environmental considerations vary wildly depending on the farming method. The most common method, open-net pen aquaculture, has been linked to wild salmon population decline, sea lice transfer, and effluent discharge.
The good news is that closed-loop, land-based aquaculture has emerged as a credible alternative to open-net pen farming. For the full story on this category, our piece on the case for land-based aquaculture covers what it is, how it works, and why it matters.
Where Canadian salmon actually comes from: A sourcing guide
Wild caught fisheries
On the West Coast, harvesters take wild Pacific salmon in coastal and river systems under DFO conservation rules. Catches vary by year, by river system, and by species. In strong years, sockeye is widely available. In weaker years, supply tightens.
Open-net pen aquaculture
Most Atlantic salmon globally is raised this way. Mesh enclosures suspended in coastal waters, fed through automated systems, harvested at scale. In June 2024, the Government of Canada announced a transition that will ban open net-pen salmon aquaculture in British Columbia coastal waters by June 30, 2029. This ban applies only to BC. Atlantic Canada and other regions continue to allow open-net pen farming, though the model is under increasing scrutiny.
Land-based closed-loop aquaculture
The emerging alternative. Salmon raised entirely on land in recirculating tanks, with no ocean contact, no effluent discharge, no fish escapes, and no need for antibiotics. The technology is newer and more capital-intensive but addresses most of the environmental concerns with conventional farming.
Where Afishionado sources its salmon
Afishionado sources all of its salmon from Sustainable Blue in Centre Burlington, Nova Scotia. Sustainable Blue raises Atlantic salmon in a land-based, closed-loop recirculating aquaculture system. The water is fully recirculated. Biosolids are converted to energy. Fish are raised without antibiotics or growth hormones. The system is designed to eliminate every major environmental concern with conventional ocean farming.
This isn’t the only Atlantic salmon available in Canada. It’s the one we decided to carry exclusively. For the full reasoning, our piece on why we only carry one type of Atlantic salmon walks through how we evaluated every option, and our case for Sustainable Blue specifically lays out the direct argument.
Is salmon sustainable? How to choose well
Sustainability claims around salmon are everywhere, and most of them are vague. This section of our ultimate guide to salmon explains how to evaluate them properly.
Look for credible certifications
Ocean Wise, MSC (Marine Stewardship Council), ASC (Aquaculture Stewardship Council), and BAP (Best Aquaculture Practices) all have published criteria. They’re not equivalent, but each one is more rigorous than no certification at all.
For wild capture seafood, Ocean Wise requires a score of 2.8 or above out of 5 on their assessment criteria to earn a “recommended” designation. This covers stock health, fishing methods, bycatch, and management effectiveness.
Understand what each label actually means
Ocean Wise recommended means the product meets sustainability criteria across multiple factors. MSC certified means the wild capture fishery is managed for long-term sustainability. ASC certified means the farmed product meets environmental and social standards.
For a deeper look at certifications and what to actually look for, our guide on sustainable seafood in Atlantic Canada covers the full landscape.
Understand the specific issues
Sea lice from open net farms can transfer to wild salmon populations passing through nearby waters, increasing infection pressure on stocks already under stress. Regulators in British Columbia monitor sea lice loads and impose seasonal thresholds, but the underlying concern remains.
Wild Atlantic salmon populations in eastern Canada face habitat loss, climate pressure, and historic overfishing. Canada has launched a national strategy to restore wild Atlantic salmon populations, but recovery is slow.
The choice that resolves most of these issues at the source is land-based aquaculture. The trade-off is higher energy use, but the environmental impact is contained and measurable rather than externalized to the ocean.
Fresh vs frozen salmon: what actually matters
“Fresh” at retail is a misleading category. It can mean fish that came off the boat this morning, or fish that’s been on ice for four days, or fish that was frozen at sea and then thawed for sale. The word tells you nothing about quality.
What actually determines quality is handling. Specifically, how quickly the salmon went from harvest to its preservation temperature, and how stable that temperature stayed.
Frozen at sea and IQF
When salmon is frozen at sea or individually quick-frozen shortly after harvest, quality and nutrients hold remarkably well. Blind taste tests conducted by Oregon State University found that fish caught and quickly frozen at sea rated as good as, or better than, supermarket fish sold as fresh.
This is why properly frozen salmon often outperforms “fresh” salmon at grocery stores. For the full breakdown, our pillar on fresh vs frozen fish covers the science.
Practical storage tips
For fresh refrigerated salmon, use within 1 to 3 days. For frozen storage at home, FoodSafety.gov recommends two to three months for fatty fish like salmon at a standard home freezer near -18°C. Vacuum-sealed packaging extends quality further.
How to buy salmon: Your practical guide
Step 1: Match the salmon to the cooking method
For weeknight cooking and meal prep, farmed Atlantic from a responsible producer like Sustainable Blue offers consistent size, predictable flavour, and reliable cooking performance.
For bold flavour or smoking, choose sockeye. Its high fat content and rich flavour stand up to strong preparations.
For luxurious texture or grilling over high heat, choose chinook. The fat content keeps it moist even with aggressive cooking.
For lighter dishes, baking, or chowders, choose pink or keta.
Step 2: Scan the label
Common name of the fish (species) must be present. Country of origin appears on imported prepackaged fish. “Previously frozen” appears when retailers thaw frozen fish for sale. Region, farm name, or river system may appear as additional detail.
Step 3: Check three quality cues
Colour should be even with no brown edges or grey patches. Smell should be clean and mild, never sour, fishy, or ammonia-like. Texture should feel firm and spring back when pressed.
Step 4: For raw preparations, verify parasite control
British Columbia provincial guidance accepts either freezing at -20°C for seven days or -35°C for fifteen hours to destroy parasites. Certain farmed finfish that eat pelletized feed may be exempt under provincial policies. When in doubt, cook it. For more on raw preparations, see our guide to sushi-grade fish.
Why farmed Atlantic from Sustainable Blue often makes sense
For most home cooks, the practical choice is farmed Atlantic. It’s available year-round. The quality is consistent. It cooks predictably. And when sourced properly, it can be one of the most environmentally responsible salmon options on the market.
Sustainable Blue salmon is raised in a closed-loop system that eliminates effluent discharge, prevents fish escapes, and removes the sea lice problem entirely. The salmon is grown without routine antibiotics or growth hormones, and the consistent rearing environment produces consistent fillets that perform reliably in the pan.
Atlantic salmon is naturally rich in omega-3 fatty acids. Farmed Atlantic salmon often delivers higher total omega-3s per 100 grams than some wild species due to its higher overall fat content, though exact values vary by feed and season. For the deeper look at nutrition, our piece on salmon health benefits covers the full picture.
We offer Sustainable Blue salmon in two formats: portion packs for weeknight cooking and meal prep, and whole sides for entertaining or batch cooking.
How to cook salmon
The cooking side of this ultimate guide to salmon is intentionally short. Salmon is forgiving when handled right. Here are the methods that consistently work.
Pan-searing
Use a thicker fillet with skin on. Heat the pan thoroughly. Pat the fish dry before it hits the pan. Sear skin-side down without moving it, then finish in the oven.
Grilling
Use a firmer species like chinook or sockeye. Oil both the grill and the fish. Preheat the grill thoroughly to prevent sticking.
Baking
Moderate heat (around 175°C/350°F). Add herbs, lemon, and olive oil. Don’t overcook. Pull it out when it just flakes.
Curing or smoking
Sockeye or coho deliver the boldest flavour. Cure with salt and sugar, then hot smoke or cold cure following safe handling guidelines.
Raw preparations
Use salmon that meets parasite control requirements. Keep it cold during preparation. Slice cleanly with a sharp knife.
For the complete cooking technique guide with detailed methods, see our pillar on how to cook salmon. For specific recipes, browse our salmon recipe collection including maple mustard glazed salmon, air fryer salmon bowls, crispy dry brined salmon, and citrus chili cured salmon.
Frequently asked questions
Can I eat salmon raw?
Yes, if the product meets parasite destruction freezing requirements (typically -20°C for seven days or -35°C for fifteen hours) or has an approved exemption, and you handle it safely.
What is the healthiest type of salmon?
Fat content varies by species and production method. Chinook and farmed Atlantic generally provide higher EPA and DHA per serving than leaner species. Choose responsibly produced fish from sources you trust.
How long does salmon last in the freezer?
Fatty fish like salmon hold best quality for two to three months at standard home freezer temperatures (-18°C). Vacuum packaging extends this.
What wine pairs with salmon?
A fuller white like chardonnay or a light red like pinot noir pairs well with richer salmon preparations. A crisp sauvignon blanc suits leaner preparations.
Is wild salmon better than farmed?
Not automatically. Both can be excellent. Both can be problematic. What matters is how each was produced, not which category it falls into. For the full discussion, see our piece on wild vs farmed salmon.
Why this ultimate guide to salmon matters
The salmon you choose shapes more than dinner. It influences ocean health, wild salmon populations, the economics of fishing communities, and the future of one of the world’s most important food fisheries. Knowing how to make that choice well is one of the more useful skills a Canadian home cook can develop.
The good news is that the right choice is increasingly easy to find. Land-based salmon farming has matured into a legitimate alternative to open-net pen aquaculture. Wild Pacific options remain available. Frozen seafood technology has closed the quality gap with fresh. And clear sourcing information is becoming more accessible.
If you want salmon that meets a high standard for sustainability, taste, and reliability, browse our shop for our full lineup of Sustainable Blue Atlantic salmon and other Ocean Wise recommended seafood. For curious cooks who want more than 10 things you might not know about salmon, our 10 fun facts about salmon covers the more surprising side of this remarkable fish.
The next time you stand at a fish counter looking at three or four salmon options, you’ll know what to look for, what to ask, and what to pick.
