Salmon bowls and rolls and firecracker air-fryer recipes might have gotten their flowers on the TikTok stage and taken their bows from the Pinterest podium these past few years, but salmon’s popularity goes back 10,000 years. She’s the OG.

(It’s also my favorite fish, has a wild backstory, and I have one million favorite recipes ~a bunch of them are linked here on the Mowi site for easy access~, so I needed to share with the class.)

Let's get into it!

Why Salmon Became the World's Favorite Fish (A Brief History)

Salmon has been around forever.

Fossils show it existed 50 million years ago, but humans didn't start eating it regularly until about 10,000 years ago when we figured out fishing techniques that could catch the fish in large numbers.

The Indigenous peoples of the Pacific Northwest were the first salmon experts. They built entire economies around the fish. When salmon returned to spawn each spring and fall, the Chinook, Tlingit, and dozens of other tribes would gather at the rivers to catch thousands of fish without depleting the runs. They smoked and dried the salmon, creating a protein source that could last through the winter. Salmon was dinner, currency, art, ceremony, and survival all in one.

Later, the Vikings brought salmon to Europe. They learned to cure it with salt, which meant it could survive long sea voyages without spoiling. Salted salmon became a trade good. It spread across Europe. By the Middle Ages, salmon was showing up at wealthy tables from England to France to Germany, and was valuable enough to finance whole expeditions.

On the other side of the world, the Japanese have been eating salmon for centuries, but they didn't eat it raw until surprisingly recently. Traditional sushi used tuna, mackerel, and other fish, but salmon was considered too risky because of parasites. That changed in the 1980s when Norway started farming Atlantic salmon specifically for the sushi market. Japanese chefs tried it. It worked. Now salmon is one of the most popular sushi fish in the world.

The reason salmon kept showing up across cultures and centuries is that it solved real problems. It was nutritious enough to sustain entire communities. It could be preserved for lean months. It tasted good. It was abundant in the right seasons.

Those same benefits still apply today.

What Makes Salmon Special (According to Science)

Salmon is the ultimate nutritional overachiever. It’s massively protein-dense while also being rich in so many essential vitamins and minerals.

Omega-3 fatty acids

Your body can't make them on its own, so you need to get them from food. Salmon is one of the best sources. Specifically, salmon has EPA and DHA, which are long-chain omega-3s that your body can use immediately without having to convert them first.

Who cares??

• They support heart health by helping to lower blood pressure and reduce the risk of heart attack and stroke

• They support brain function and development, especially in kids

• They reduce inflammation throughout your body, which helps with everything from arthritis to general aches

Vitamin D

Most people don't get enough vitamin D, especially in winter when there's less sunlight. Salmon is one of the few foods that naturally contains significant amounts. Vitamin D helps your body absorb calcium, which means stronger bones and teeth

Protein

This is the obvious one. A 4-ounce serving of salmon has about 25 grams of protein. That's comparable to chicken or beef, but with the added omega-3s.

Vitamin B12

B12 supports your nervous system and helps your body make red blood cells. Salmon has more than 100% of your daily B12 needs in one serving.

Selenium

Supports your immune system and thyroid function. It's also an antioxidant that protects your cells from damage.

TLDR: Salmon is one of the rare proteins where eating it regularly actually changes your health outcomes in measurable ways. It's good for your heart, your brain, your joints, and your immune system.

What’s cooking on Pepper this week? 🌶️

The Pepper community looooves salmon. Here are this week's most popular recipes to whip up with your Mowi filets or patties:

(Pop your zip code in here to find the nearest place to shop Mowi salmon!)

🔥 Most Popular: @carolannemaria (by way of @traderjoes5itemsorless on Instagram)’s 5 Ingredient Soyaki Salmon

🏆 Hidden Gem: @passmeaplate’s Spicy Salmon Salad

✨ Crowd Pleaser: @marriedtobbq’s Hot Honey Salmon Bites

Search "salmon" in the app and you'll find hundreds more. You can also import any recipe from TikTok or Instagram directly into Pepper using the red + button!

Why Ocean-Raised Atlantic Salmon Is Different

Not. All. Salmon. Is. Created. Equal.

Where it comes from and how it's raised actually matters when it comes to taste, ethical farming practices, and nutrition.

Wild-caught Pacific salmon is what most people think of as "the best" salmon.

It's caught in the ocean during seasonal runs. The fish eat a natural diet of smaller fish and krill. This gives wild salmon a deeper color and a stronger flavor. Wild salmon is great, but it's also seasonal, expensive, and the quality varies depending on when and where it was caught.

Ocean-raised Atlantic salmon is farmed in ocean pens where conditions are controlled but the fish still live in saltwater.

This is what most grocery store salmon is. The advantage is consistency. Ocean-raised salmon is available year-round. The fish are fed a controlled diet that ensures consistent omega-3 levels. The taste is milder than wild salmon, which actually makes it more versatile for cooking and more appealing to picky eaters.

Mowi raises their Atlantic salmon in the cold, pristine ocean waters of Norway, Chile, Canada, Scotland, Ireland, and the Faroe Islands (I highly recommend checking out their website because I feel like I learned more in 4 clicks than I did in endless scrolls of articles!).

The fish swim in open-water pens where they have space to move naturally. The water quality is constantly monitored. The feed is designed to maximize omega-3 content while keeping the fish healthy.

The result is salmon that's consistent, sustainable, and nutritionally dense. You're getting the same omega-3 benefits as wild salmon but with more predictable availability and quality! Check out a whole deep dive into the benefits here!

How to Cook Salmon (that even the pickiest eaters will love!)

The reason most people overcook salmon is that they treat it like chicken. Chicken needs to hit 165°F to be safe. Salmon only needs to hit 125°F-130°F to be perfectly cooked. At 145°F, which is what most recipes say, salmon is dry and chalky.

Here's the method that works every time:

Pan-Seared Salmon (12 minutes)

1. Pat the salmon really dry with paper towels. Season with salt and pepper.

2. Heat a pan over medium-high heat. Add a tablespoon of oil or butter.

3. Place salmon skin-side down in the pan. Don't move it. Let it cook for 6-7 minutes. The skin will get crispy and the salmon will cook about 75% of the way through from the bottom up.

4. Flip carefully. Cook for 2-3 minutes on the flesh side.

5. Remove from heat. Let it rest for 2 minutes. The carryover heat will finish cooking it.

The salmon should be opaque on the outside and slightly translucent in the center. It should flake easily but still feel moist. If it's completely opaque throughout, it's overcooked.

Three Sauces That Make Salmon Feel Different Every Time!

1. Honey Garlic: Mix 2 tablespoons honey, 2 tablespoons soy sauce, 2 cloves minced garlic. Pour over salmon in the last 2 minutes of cooking.

2. Lemon Butter: Melt 3 tablespoons butter, squeeze in half a lemon, add a pinch of salt. Drizzle over cooked salmon.

3. Miso Glaze: Mix 2 tablespoons miso paste, 1 tablespoon honey, 1 tablespoon rice vinegar. Brush on salmon before cooking.