This easy sheet pan salmon with roasted fennel and fingerling potatoes is the perfect weeknight dinner featuring omega-3 packed salmon.
Salmon is a staple in our kitchen, making an appearance on our weekly menu at least twice a week. It’s also a frequent flier on meal plans that I prepare for clients and a discussion point in diet education about some of the healthiest foods to work into their diets.
But, with all the conflicting nutrition information out there, my clients are constantly asking about the difference between wild-caught and farmed and which is “better.” As with the debate between organic and conventional produce, eating salmon, regardless of its sourcing, is better than not eating it at all (or eating a high saturated fat or processed meat in its place). If they have the option, I always recommend a certified sustainably sourced salmon like Kvarøy for several reasons which we’ll dive into below.
About Kvarøy Arctic
I’m thrilled to be working with Kvarøy Arctic this month for National Seafood Month! Kvarøy is a third-generation family fish farm located in the Arctic Circle that prides itself on using the latest technology to prioritize sustainability and the health of their fish.
A few of the reasons I was excited to work with Kvarøy, other than the fact that I buy their salmon at my local Whole Foods every.single.week. include:
- They have unparalleled farming standards, enabling them to receive the highest ratings and certifications possible in aquaculture.
- Their fish are antibiotic-free, they instead use lumpsucker fish to naturally eliminate the need for antibiotics and chemicals.
- They let the environment rest between farming, allowing the fish pens to go undisturbed for 6-8 months, to ensure the environment returns to its natural state
- Their fish eat the cleanest and most nutrient-dense food. Wild fish carry a lot of mercury and PCBs based on where they are in the ocean (and what they eat). Their feed comes from BioMar, which removes the PCB’s and mercury from the feed (and then burns it so it doesn’t get returned to the environment!) which ensures the fish are eating the cleanest feed, leading to fish with lower levels of mercury and PCB’s – hellooooo better-for-pregnancy fish!
- Their fish in, fish out ratio is .48:1, meaning it takes less than half a fish to produce a full-grown salmon. And, the fish included in the environmentally-responsible feed are trimmings from Marine Stewardship Council certified fisheries. These are great markers for the sustainability of their production.
- It honestly tastes the best! Their salmon has a crisp, fresh, and slightly citrus flavor with the perfect balance of oil that makes the fish melt in your mouth.
Sustainably Farmed vs. Wild-Caught Fish
Now for some myth-busting about sustainably farmed vs. wild-caught fish. And just a friendly reminder, this is meant to be educational and I fully respect your decision on what kind of fish to buy or not buy. My goal with this post is to do the research for you so that the next time you’re at the grocery store and sustainably farmed fish is the only (or most affordable option), you can feel confident about adding it to your menu for the week because that’s the goal at the end of the day!
Nutrition
I’m obviously going to start with nutrition first, since that’s often the biggest “con” of farmed fish, according to wild-caught fish brands when comparing themselves to conventionally farmed seafood. However, one 3.5 oz serving of sustainably farmed salmon like Kvarøy’s Arctic Salmon actually has over 2000mg of omega-3s, far exceeding the American Heart Association’s weekly recommended goal for omega-3’s.
And, it has less mercury and PCB’s than wild-caught fish. That’s because, in the wild, fish are carnivores, they eat other fish. So, when a tiny fish eats something off the bottom of the ocean (that may contain PCB’s and mercury), it gets eaten by a bigger fish, and that fish is eaten by a bigger fish, and on and on up the food chain, ending with salmon. That salmon is therefore consuming all the PCB’s and mercury that all the fish it’s eating ate, and then WE eat it.
By working with a company like BioMar, Kvarøy ensures that their fish feed is low in mercury and PCB’s. In fact, the feed that Kvarøy fish eat is 339 times cleaner than the FDA requirements!
Employment
Sustainably farmed fish can provide thousands of jobs. For example, about 90 people live on the island of Kvarøy, and 26 are employed by this third-generation company. How cool is that? Plus, an additional, 660-820 million people globally are employed by fish farming and aquaculture activities.
Cost and Availability
Sustainably farmed fish is often more widely available and affordable than wild-caught fish, making it a better option for those with limited access and funds for food. Again, the goal is to encourage more people to consume fish in general.
Environmental Impact
Supporting sustainably farmed fish is a vote against overfishing, a major environmental issue facing our oceans and ecosystems. According to the United Nations Food and Agriculture Organization, the proportion of overexploited, depleted, or recovering fish stocks in the world’s oceans increased from 10 percent in 1974 to 32 percent in 2008. That means that 32 percent of fish species are currently being overfished and depleted, wreaking havoc on the ecosystem.
The Verdict?
To summarize, while there are benefits to wild-caught fish, if you’re concerned about the environmental impact of your food choices or the nutrition and safety of your seafood, a healthy balance of sustainably farmed fish like Kvaroy and sustainably wild-caught fish, is a great solution.
I hope this helped take the headache and guesswork out of the constant debate in the fish aisle so the next time you’re at the store you can feel good about whatever seafood you decide to buy and eat, regardless of if it’s sustainably wild-caught or sustainably farmed.
And now what to do with that beautiful filet of salmon that you just picked up at the grocery store! Below, I’m sharing my all-time favorite (and easiest) sheet pan salmon recipe, complete with roasted veggies for a full weeknight dinner using just 5 ingredients and ONE PAN.
- 8oz of Kvaroy Arctic Salmon
- One Fennel bulb, washed and cut into ¼” slices
- 1 pound of fingerling potatoes, washed and cubed
- 2 tablespoons olive oil
- 2 tablespoons Herbs de Provence seasoning
- Preheat oven or air fryer to 350 degrees
- Add the diced potatoes and sliced fennel to a parchment-lined baking sheet, drizzle with olive oil, salt and pepper
- Place in the oven and bake for 20 minutes
- While the veggies roast, rinse and dry salmon
- Brush salmon with olive oil, then season with salt, pepper, and Herbs de Provence seasoning
- Remove baking sheet from oven, add salmon and return to oven
- Bake for an additional 20 minutes, until salmon is done
- Remove from the oven, plate, and enjoy warm!