The Best Fish to Substitute for Tuna, Salmon, and More

What Is Salmon?

Salmon is a silver-colored fish that is found in rivers and the ocean. It swims up rivers from the ocean to lay its eggs. There are several species of salmon. The most common one is the Atlantic salmon.

You can also find species like Coho, Pink, Masu, Amago, Chum, Chinook, and Sockeye (4). It so happens that quite a few people are intrigued by the numerous ways one can cook salmon that they overlook its nutritional benefits.

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Lemon pepper

The flavor of citrus fruits is known to go well with most types of fish, especially oily fish like salmon. Lemon pepper consists of lemon peel and black pepper and brings tangy citrus notes to salmon along with a little heat. Lemon pepper has the benefit of being widely available; you may already have some in your spice cabinet.

Mustard

Like lemon juice, mustard adds a tartness to salmon and can help to balance its fat. It also boosts the savory notes and works well with most of the other spices that you might use. Both Dijon and English mustard are commonly used to flavor salmon. You can use either the prepared or the dry and powdered versions of the spice with the fish. Which you choose depends on your preferred cooking method. Dried mustard is a better option for a dry rub for salmon that you plan to grill; prepared mustard is better for baked salmon.

Butter Sauce for Salmon Options

The sauces below are richer and take a bit more effort to prepare, however they are not complicated.

7. Gose Beurre Blanc

This sauce is a fun, simplified take on the classic French beurre blanc. We use lacto soured Gose ale which provides acidity and gives the sauce a unique depth. You can substitute with a dry white wine, but the flavor will lack the acidity of the gose.

Ingredients:

  • 1/2 cup of Gose ale 
  • 1/3 cup of heavy cream
  • pinch of salt and pinch of white pepper
  • 1 stick of butter (cold)
  • zest of one lime 

How to make it:

How to make it:

NOTE: Use the silky sauce right away or keep it warm near a stove or warm oven, for up to 30 min. Don’t try do heat it up by placing it over a stove burner once you’ve made it – it will break.

8. Lemon Butter Thyme Sauce

This silky sauce can be made with fresh thyme or the dried version. If you want to play up the lemon essence consider adding minced preserved lemon rind along with the garlic. Its flavor takes the lemon presence to a whole new level.

Ingredients:

  • 1 stick butter
  • 2 cloves garlic, minced
  • 1 tsp minced preserved lemon rind (optional)
  • 4 tbsp lemon juice
  • 1 tbsp heavy cream
  • 1 tbsp thyme (picked fresh leaves) or just shy of 1 tbsp dried thyme
  • pinch salt and pepper

How to make it:

In a sauce pan over medium low heat melt the butter. Add the garlic and preserved lemon (if using), whisk in the lemon juice and the cream. Season with a pinch of salt and pepper. Whisk for another minute or two until well emulsified and remove from heat, but keep warm. 

What Is The Best Salmon Serving?

Although salmon has been linked to weight loss and numerous health benefits, you are asked to consume it in moderation. So, the FDA does rank salmon among the best fish choices and recommends having two servings in a week (1).

The FDA further states that one serving should be equivalent to four ounces in adults (1). For children, you can only serve one ounce at age two and increase with age. They can only consume four ounces when they are eleven years old (1).

However, if you are pregnant or breastfeeding, the FDA suggests consuming between eight and twelve ounces of salmon and other fish varieties (1). As always, you need to talk to your nutritionist before adding anything to your diet plan.  

Warnings

  • If you’re pregnant or breastfeeding, ask your doctor how much fish is safe for you to consume. They may recommend you limit how many servings of fish you have each week or tell you to stay away from specific kinds based on their mercury levels.[18]

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