Is Salmon Considered a White Fish? Clearing Up the Confusion

As someone who loves seafood, I used to get confused about the categorization of different types of fish. What exactly makes a fish “white” fish? And is salmon considered a white fish? With so many varieties available, from cod to tilapia to salmon, I wanted to understand the nuances of this common classification system.

When browsing the seafood counter or looking at a menu, you’ll often see fish divided into two main categories: white fish and oily or fatty fish. This grouping is based on the amount and type of fat that each fish contains. Let’s take a deeper look at what defines these groups and where salmon fits in.

What is White Fish?

White fish refers to fish with white, flaky flesh and a mild flavor. These fish are low in fat, with white fish generally having less than 5% total fat content. Popular examples include cod, haddock, tilapia, flounder, sole, and snapper.

So why is it called “white” fish? The white color of the flesh comes from the protein myosin in the muscle tissue. With little fat marbled throughout the flesh has a translucent white appearance when raw.

White fish has a delicate, mild taste Its natural flavors are subtle, allowing it to pair well with a variety of seasonings and ingredients The soft, flaky texture also lends itself well to a variety of cooking methods like baking, frying, and poaching.

Overall white fish provides a versatile neutral-flavored base for all kinds of seafood recipes.

What is Oily or Fatty Fish?

In contrast to white fish, oily fish have a higher fat content, ranging from about 5-30% fat. This fat is primarily heart-healthy omega-3 fatty acids like EPA and DHA.

Some examples of fatty fish include salmon, mackerel, herring, sardines, trout, and tuna. Their flesh often has more pink or orange hues rather than pure white.

The higher fat content results in a richer flavor and softer, oilier texture compared to white fish. While white fish absorbs other flavors easily, the distinctive taste of oily fish can stand on its own. Fatty fish are excellent simply prepared with some seasoning and roasted, grilled, or pan-seared to let their flavor shine.

Is Salmon Considered a White Fish?

Based on these definitions, salmon is considered an oily fish, not a white fish. Here are a few reasons why:

• Salmon flesh tends to be pink or orange, while white fish is pure white.

• The fat content ranges from about 5-20%, which puts salmon squarely in oily fish territory.

• Salmon has a pronounced, savory flavor compared to the mildness of white fish.

• The soft, oily texture of salmon is very different from the flaky quality of white fish fillets.

So while both types of fish offer nutritional benefits, salmon clearly falls into the oily or fatty fish category rather than white fish.

Nutrition Differences

Let’s look specifically at the nutrition profiles to highlight the differences between white fish like cod and fatty fish like salmon.

A 3 ounce cooked portion of cod contains:

• Calories: 89
• Fat: 0.7g
• Omega-3s: 60mg
• Protein: 19g

Here are the numbers for a 3 ounce serving of cooked sockeye salmon:

• Calories: 156
• Fat: 6g
• Omega-3s: 1.1g
• Protein: 22g

As you can see, salmon contains over 8 times more omega-3 fatty acids than cod, in addition to more calories and total fat.

Both are excellent sources of protein, but salmon provides more per serving. Salmon is also an excellent source of B vitamins, potassium, selenium, and other important nutrients.

So while both can be part of a healthy diet, salmon and other fatty fish add more beneficial fats like omega-3s.

Health Benefits

Here are some of the top evidence-based health benefits associated with eating white fish vs. fatty fish:

White Fish Benefits

• Helps control appetite and manage weight
• Provides complete, high-quality protein
• Rich in vitamins and minerals like selenium, niacin, and B12
• Linked to lower risk of heart disease and stroke

Salmon/Oily Fish Benefits

• High in omega-3 fatty acids that support brain and heart health
• Associated with lower triglycerides and blood pressure
• May boost mental health and reduce depression risk
• Helps fight inflammation to reduce arthritis symptoms
• Good for healthy fetal brain and nervous system development during pregnancy

For optimal health, enjoy a mix of both white fish and salmon/oily fish rather than sticking with just one type. Aim for at least two servings of fish per week.

Simple Ways to Eat More White Fish and Salmon

Here are some easy recipe ideas to help increase your weekly fish intake:

• For white fish, try baked cod, fish tacos with tilapia or haddock, Cajun flounder, or sole piccata.

• For salmon, go for maple Dijon salmon, lemon garlic salmon in foil, smoked salmon bagel breakfasts, and salmon burgers.

• Canned tuna and salmon make excellent salad toppings.

• Whip up seafood chowders, stews, and soups using a combo of white fish and salmon.

• Substitute half the ground meat in recipes like meatballs and meatloaf with cooked fish.

• Skewer shrimp, scallops, and white fish or salmon for seafood kebabs.

With a little creativity, you can easily enjoy both the neutrality of white fish and the rich flavor of salmon and reap their unique nutritional benefits. Aim for two fish meals per week, and your body and tastebuds will thank you! Whether it’s buttery cod baked to perfection or juicy seared salmon with an omega-3 boost, seafood can be simple, quick, and most importantly, incredibly delicious.