Where fish consumption is concerned, 2026 has been the year of the sardine. But let’s not allow its delicious friend, salmon, to fall by the wayside.
Salmon is not only delicious and packed with protein, it’s also one of the richest natural sources of a nutrient less than one in 10 Aussies gets enough of in their diet.
Salmon is a delicious nutritional powerhouse. iStock
“A single serve of salmon contains an adult’s entire recommended intake of omega-3 fats,” dietitian Susie Burrell tells nine.com.au, saying this attribute alone catapults the fish “to the top of the superfood list”.
Omega-3 are a type of long chain fat found only in oily fish, Burrell explains, and is important in controlling inflammation in the body and protecting our cells from damage.
The telltale signs we’re not getting enough omega-3s include dry skin and eyes, low mood, inflammatory conditions like high cholesterol, joint pain and general fatigue.
The distinctive pink-fleshed fish is one of the richest sources of omega-3 fats, a nutrient most Aussies don’t get enough of. iStock
“Very few people get the recommended amounts needed for optimal health, which makes salmon such an important food in the diet,” Burrell adds.
“It is recommended Aussies consume at least two fish meals a week, but we know fewer than one in 10 get the recommended intakes of omega-3s.
“[So] including salmon at least twice will go a long way in increasing the average person’s intake.”
As for whether you opt for fresh, frozen or tinned salmon, Burrell says all versions of the fish offer a rich source of omega-3.
“Salmon is one of the nutrient-dense wholefoods we can consume,” dietitian Susie Burrell says. iStock
However, there is a case for buying it fresh.
“The added bonus … is that you get a significant amount of the omegas in the salmon skin, so enjoy it crispy when you can,” she adds.
Don’t love the taste of salmon, but want to increase your intake of omega-3?
Burrell says although whole, unprocessed foods “always offer the synergistic effects of multiple nutrients”, you can opt for omega-3 supplements if that is the next best option for you.
The other great thing about salmon is its versatility in the kitchen.
You can use it in pastas and salads, turn it into salmon cakes or fritters or even tackle a gravlax if you’re feeling fancy.
Burrell’s favourite quick, healthy weeknight dinner with salmon is an easy bake.
“A one-tray salmon tray bake with vegetables, a little pasta and some cream cheese or goats cheese is delicious, tasty meal that can be ready in 20 minutes with minimal prep or fuss,” she says.