St. Louis Style Jack Salmon is an old-fashioned Midwestern fish fry featuring – not salmon, but Pacific Whiting.
Friends, it’s Fish Friday again, and there’s nothing better than picking a recipe that will make people fight. There are people who have already chosen their battle cry and people who are just curious about what all the fuss is about.
The minute I heard what this month’s topic was, I knew I had to fry up some jack salmon. (There you guys go again, yelling at me that it’s not salmon!) Yes. I know it’s whiting. And some of the best kind of whitefish you can get- and what was my Mom’s favorite. She would never eat something like baked cod. From a child’s point of view, she told me that having to take cod liver oil supplements was torture, and she said that the smell of them would make her gag for the rest of her life. So she was always suspicious. I used to think of Captain Hook when she talked about codfish. Over the years, the fear of other kinds of fish, as long as they were baked, spread to codfish as well.
So yes, this kind of fish is what I grew up with. Besides, our family wasn’t that well off and jack salmon was notoriously cheap. It was pretty much the only kind of fried fish I knew for a long time, unless my dad went fishing.
For a lot of people in the northern United States and Canada, salmon just means walleye pike, coho salmon, or young chinook salmon. Not so in St. Louis and much of the midwest, where Jack Salmon is what we call Pacific Whiting. As you can imagine, it can cause a lot of confusion.
Not only was it delicious and something I wanted to make from my childhood, I could see that telling people who don’t already know might be somewhat important. Know what, you ask? That if you order Jack Salmon in the midwest, y’all ain’t gettin’ any salmon. So pay attention to that and remember it.
And I do like my Jack Salmon (whiting) whole and on the bone. I can get fried whiting in Cincinnati fish bars; some people here even call it Jack Salmon. But most of the time, that fish is filleted. We understand that it can be hard to find pacific whiting on the bone. But just so you know, you can fry it the same way, but it will take less time.
I know some of you worry about the bones, especially with kids and whatnot. Kids already have a hard time without having to deal with tiny bones like trout does. But the bone in whiting is fairly firm, so the fish comes off easily. In fact, the fish is kind of torpedo shaped with a three pointed bone. The bone reminds me a little of catfish, but different. I had no trouble with it when I was a kid, so it might be a good choice for kids who are just starting to learn how to eat fish with bones. They will encounter it sooner or later.
Also, I’ve always thought that fish with bones added more flavor. Plus, it makes me feel like I’m back in the old days, fishing for dinner at the lake in the summer and cooking the fish over a fire as the sun went down. I have been there and did that many times myself. They were good times, and they made me think of long summer days when everyone was young, immortal, and probably sunburned. But who cared? We were eating fish like kings. Who new such lowly fish could lift one so high?.
Salmon is often hailed as one of the healthiest fish you can eat. But there are many different types of salmon, from King salmon to Sockeye salmon and everything in between. So when it comes to Jack salmon specifically, is it just as nutritious for you as other salmon varieties?
Jack salmon, also known as Coho salmon, is certainly a great source of important nutrients and omega-3 fatty acids. However, there are a few considerations regarding contaminants and sustainability that are worthwhile to keep in mind.
Below is a comprehensive look at the health benefits of jack salmon, along with potential drawbacks to consider.
An Overview of Jack Salmon
Jack salmon, with the scientific name Oncorhynchus kisutch, is one of the five major species of Pacific salmon. It gets its name from the male’s hooked jaw that develops during spawning season.
These silver fish with black spots spend around 18 months maturing in the ocean before returning to their freshwater birthplace to spawn. Jack salmon are smaller than many salmon species averaging 6-12 pounds.
This cold water fish is popular for its firm, richly flavored pink/orange meat. Canned jack salmon is also common in stores and eaten as a protein source or used in salmon patties and other dishes.
So what exactly is in this fish that makes it a healthy choice? Let’s look at some of the key nutrients.
Nutrition Profile of Jack Salmon
Here are some of the top nutrients found in a 3 ounce serving of cooked jack salmon:
- Calories: 175
- Protein: 22g
- Fat: 8g
- Omega-3 fatty acids: 1.3-1.7g
- Vitamin D: 50% Daily Value
- Vitamin B12: 51% DV
- Selenium: 63% DV
- Potassium: 4% DV
- Niacin: 21% DV
- Vitamin B6: 20% DV
Health Benefits of Jack Salmon
Eating jack salmon provides some great health benefits, including:
Rich Source of Omega-3s
Jack salmon is a excellent source of omega-3 fatty acids. In particular it contains the omega-3s EPA and DHA, which are linked to heart health, brain function, and reduced inflammation. Consuming at least 250mg of EPA/DHA per day is recommended for good health. A serving of jack salmon can provide over half that amount.
High Quality Protein
With over 20 grams of protein in a serving, jack salmon offers plenty of this muscle-building nutrient. The protein in salmon contains all the essential amino acids your body needs but cannot make itself.
Heart Healthy Fats
While jack salmon does contain some saturated fat, over half its fat content comes from heart healthy unsaturated fats. The omega-3s and monounsaturated fat help lower triglycerides and blood pressure.
Excellent Source of B Vitamins
Jack salmon provides high amounts of vitamin B12 and vitamin B6. Vitamin B12 is important for nerve function and DNA production. Vitamin B6 helps the body metabolize amino acids, which are the building blocks of protein.
Immunity Booster
The selenium in jack salmon acts as an antioxidant and may enhance immune response and prevent cell damage. The fish protein itself also contains immune-boosting properties.
Boosts Vision
Rich in vitamin D, jack salmon helps promote healthy eyes and prevent macular degeneration. Vitamin D also aids in calcium absorption for strong bones.
Antidepressant Properties
Some research indicates the omega-3 fatty acids in salmon may have antidepressant effects by reducing inflammation in the brain. The vitamin D in salmon also helps regulate mood.
Potential Concerns With Jack Salmon
While jack salmon does boast some excellent nutrition, there are a few downsides to consider:
Pollutants
As a large, long-lived predatory fish, jack salmon tend to accumulate more pollutants like PCBs and mercury in their bodies over time through bioaccumulation. The contaminants can be neurotoxic. Consuming very frequent high amounts of salmon may contribute to excessive buildup in the body.
Farmed vs Wild
Farmed jack salmon typically has higher contaminant levels and less omega-3s than wild counterparts. They are also more likely to carry infectious agents. Choosing wild over farmed salmon reduces health risks.
Sustainability
Some jack salmon populations are endangered, while other harvests are well-managed. Choosing salmon certified by the Marine Stewardship Council ensures your seafood comes from sustainable, ethical sources.
Allergies
Salmon allergies, while not common, do exist. Reactions may range from mild symptoms to anaphylaxis. People with allergies to other fish may also react to salmon.
High Purine Content
Purines are natural substances that can form uric acid crystals when at high levels in the body. This can trigger gout flares in those susceptible. People with gout may want to limit purine-rich foods like salmon.
Tips for Picking the Healthiest Jack Salmon
Follow these tips to maximize the nutritional benefits when buying jack salmon:
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Go wild – Wild jack salmon has more omega-3s and fewer contaminants than farmed. Albacore tuna and sardines are other good wild-caught fish options.
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Buy fresh – Fresh salmon has higher nutrient levels than frozen or canned. If buying canned, look for BPA-free options packed in water.
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Choose sustainable – Select salmon with the Marine Stewardship Council certification to ensure it’s ethically sourced.
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Know your source – Salmon from northern Pacific waters off Alaska tends to be less contaminated. Atlantic farmed salmon has higher toxin levels.
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Eat in moderation – Enjoy salmon 1-2 times per week to get benefits without overexposure to pollutants.
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Pick the right portion – Aim for a 3-4 ounce serving to get an optimal omega-3 dose without excess calories, fat, sodium or purines.
Healthy and Delicious Ways To Eat Jack Salmon
Here are some nutritious recipe ideas for enjoying jack salmon:
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Baked Salmon – Top with lemon, herbs, and olive oil, bake until flaky. Serve with roasted potatoes and grilled asparagus.
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Salmon Burgers – Make patties with canned salmon, breadcrumbs, egg, onion, and parsley. Serve on whole wheat buns with all the fixings.
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Salmon Salad – Flake cooked salmon over greens, cucumber, cherry tomatoes, and avocado. Drizzle with olive oil and vinegar.
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Salmon Poke Bowl – Top sushi rice with cubed raw salmon, edamame, carrots, cabbage, avocado, and pickled ginger.
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Salmon Tacos – Layer grilled salmon, purple cabbage, avocado crema, and lime juice on corn tortillas.
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Smoked Salmon – Enjoy sliced smoked salmon on toasted whole grain with sliced hard-boiled egg, tomato, and onion for an omega-3 rich snack.
Is Jack Salmon Ultimately A Healthy Fish Choice?
Jack salmon provides a powerhouse package of protein, omega-3 fatty acids, B vitamins, selenium, and other nutrients important for your overall health. Consuming this fish 1-2 times per week can help boost heart health, brain function, immunity, mood, and more.
However, it’s important to be mindful of choosing sustainable sources with lower contaminants whenever possible. Prioritizing wild-caught jack salmon from less polluted waters like Alaska helps maximize benefits while reducing potential risks.
Paying attention to portion size is also key, as excess intake can contribute to unwelcome side effects. Talk to your doctor about specific guidance based on your health status.
Overall, including a serving of jack salmon in your weekly meal rotation can be an excellent way for most people to get more nutritious omega-3 fats in their diet and promote wellbeing. Just be sure to implement some best practices when buying, preparing, and eating this flavorful fish.
What is a Jack Salmon?
FAQ
Are jack salmon good to eat?
What is the healthiest salmon to eat?
Does jack salmon have bones in it?
Why are there jack salmon?
Is jack salmon healthy?
This fish is packed with essential nutrients, including omega-3 fatty acids, which are known for their heart-healthy properties. It also contains high levels of protein, vitamins, and minerals, making it a nutritious choice for a well-rounded diet. When selecting jack salmon, look for fish with clear eyes, firm flesh, and a fresh sea smell.
Is wild salmon healthy?
Wild salmon is considered healthy, since it provides proteins, vitamins, minerals and unsaturated fats such as omega 3, which help in maintenance of cardiovascular health. Although it has a considerably higher caloric value than other fish, its calories are exceptionally nutritious, since the fish is high in protein and healthy fat.
What is jack salmon?
What are jack salmon? Jack salmon, also known as black pomfret, is a popular and delicious fish with a delicate flavor and firm texture. It is a versatile ingredient that can be prepared in a variety of ways, making it a favorite among seafood enthusiasts.
What does jack salmon taste like?
Whether you are grilling, frying, or steaming, jack salmon’s mild taste pairs well with a wide range of spices and seasonings. In addition to its delectable taste, jack salmon also offers a host of health benefits. This fish is packed with essential nutrients, including omega-3 fatty acids, which are known for their heart-healthy properties.