Quick Answer
Yes, it is safe to eat salmon that is still pink in the middle as long as it has been properly cooked and stored. Salmon naturally has a pink/orange hue due to the pigments astaxanthin and canthaxanthin. When cooking salmon, the flesh will turn from translucent to opaque, beginning at the outer edges and spreading towards the center. As long as the thickest part of the fish reaches an internal temperature of 145°F, any pink remnants in the middle are safe to eat. Properly cooked salmon is moist, tender and flakes easily with a fork.
Examining the Safety of Pink Salmon
Salmon is one of the most popular and nutritious fish on the market. However, questions often arise about the safety of eating salmon that still has a rosy, pinkish center after cooking. Here is a closer look at why salmon can remain pink inside and how to ensure it is safe to eat:
Why Salmon Turns Pink
Salmon flesh gets its distinctive orange-pink hue from natural pigments called astaxanthin and canthaxanthin. Astaxanthin is a antioxidant that helps protect the fish from damage. It is also the same pigment that turns the flesh of lobsters and shrimp pink when cooked.
Unlike white fish which turns completely opaque when cooked, the pigments in salmon will cause it to retain some pink or orange shading, particularly in the center which gets less exposure to heat. This is perfectly normal.
Minimum Safe Cooking Temperature
According to the FDA Food Code, fish should reach an internal temperature of at least 145°F (63°C) when cooked. This temperature is hot enough to kill potentially harmful bacteria like salmonella or listeria.
When checking salmon with an instant-read thermometer, aim for the thickest part of the fish since it takes the longest to cook through. Even if the center still appears slightly underdone, salmon is safe to eat as long as it registers at least 145°F.
Judging Safety Without a Thermometer
If you don’t have a thermometer handy, there are some visual cues that indicate salmon is fully cooked:
– The flesh turns opaque and flakes easily with a fork
– The center is still visibly pink but no longer translucent
– The meat feels firm yet still moist
Salmon that is safely cooked to 145°F will be opaque on the edges and pinker in the middle. Be wary of any discolored or grey flesh which may indicate overcooking.
Proper Storage and Handling
In addition to achieving the right internal temperature, it’s also important to store and handle salmon properly to prevent bacterial growth:
– Refrigerate or freeze raw salmon right away if not using soon. Do not leave at room temperature for more than 2 hours.
– Marinate salmon in the refrigerator. Do not leave at room temperature.
– Cook salmon within 1-2 days of purchasing for best quality.
– Consume cooked salmon within 3-4 days and don’t reheat more than once.
– Discard salmon that smells unpleasant or has visible mold/slime.
Following safe storage and cooking guidelines helps prevent foodborne pathogens like listeria or salmonella. This makes it safer to eat salmon that still retains some pinkness after cooking.
Tips for Cooking Salmon So It Isn’t Overdone
It can be tricky cooking salmon so that it reaches the minimum safe temperature without drying out. Here are some tips:
Choose Thicker Fillets
Thinner cuts of salmon overcook quickly. Opt for fillets that are at least 1 inch thick so the inside has time to heat through before the outside dries out.
Preheat Cookware
Place the pan or baking sheet in a hot oven (400°F) for 5 minutes before adding oil and the salmon. This helps it sear rather than stew.
Use Gentle Heat
Cook over medium-low heat around 350°F. High heat can cause the proteins in salmon to contract and squeeze out moisture.
Cook Most of the Way on Skin Side
If pan frying or roasting, start salmon skin-side down. The skin insulates the flesh from drying heat. Flip only during the last few minutes of cooking.
Rest Before Serving
Let salmon sit 5 minutes off heat so juices redistribute through the flesh. This makes it more moist and tender.
Check Temperature in Thickest Part
Use an instant-read thermometer to test the center of the fillet away from bones. This ensures it reached 145°F.
Don’t Rely on Color Alone
The pink color of salmon can remain even when fully cooked so also check flakes for doneness.
With the right techniques, you can achieve salmon that is safely cooked through while maintaining moistness and that charming pink center.
The Health Benefits of Salmon
Now that you know it’s safe to eat salmon with pink in the middle, you can enjoy all the nutritional perks. Salmon is one of the healthiest fish you can eat. Here are some of its top benefits:
High in Omega-3 Fatty Acids
Salmon is an excellent source of anti-inflammatory omega-3s EPA and DHA. These healthy fats support brain, eye and heart health. A 3-ounce serving of wild salmon has over 2 grams.
Good Source of Lean Protein
Salmon provides about 22 grams of protein per 3-ounce serving. Protein helps maintain and repair tissues as well as keeping you feeling full.
Rich in B Vitamins
Salmon contains several B vitamins including niacin, B12 and B6 which are important for energy production and nervous system function.
High in Potassium
With about 534 mg per serving, salmon provides plenty of potassium which regulates fluid balance and blood pressure.
Packed with Selenium
A mineral that acts as a powerful antioxidant, selenium supports immune system health and thyroid function. Salmon is one of the best sources.
So by cooking and eating salmon that still has a pink center, you can maximize both its safety and nutritional quality. Simply ensure it reaches the minimum internal temperature using a thermometer and follow proper handling procedures. Then you can be confident enjoying this super healthy fish.
The Difference Between Wild and Farmed Salmon
There are two main varieties of salmon – wild and farmed. Here is a comparison:
Color
Wild salmon get their reddish-orange hue from eating krill and shrimp. Farmed salmon are fed pellets made of ground up fishmeal and plant sources containing astaxanthin so they develop a similar color.
Fat Content
Since farmed salmon don’t swim as vigorously or eat the same diet as wild salmon, they contain more fat – over 50% more calories and fat grams per serving.
Omega-3 Levels
Wild salmon have higher levels of inflammation-reducing omega-3 fatty acids compared to farmed. However, consumers can now find farmed versions enriched with omega-3s to help boost levels.
Contaminants
Due to crowded pens and filtered water, farmed salmon may contain more contaminants like PCBs, dioxins and antibiotics. Wild salmon is lower risk.
Price
Farmed salmon is much more affordable while wild-caught costs at least two or three times more.
Sustainability
Some small wild fisheries are sustainable but large-scale operations can damage ecosystems. Farmed systems cause pollution but innovations are helping.
Both varieties have their merits nutritional and otherwise. The omega-3 content of farmed salmon can be boosted by feeding them a more natural diet. And salmon aquaculture operations are reducing their environmental impact by creating closed pens in the open ocean.
Which Type of Salmon is Best?
| Type | Description | Fat Content | Flavor |
|---|---|---|---|
| King (Chinook) | Largest salmon species with high fat content | High | Rich, buttery flavor |
| Sockeye | Deep red color and firm texture | Moderate | Robust, salmon-y flavor |
| Coho | Bright orange-red flesh | Moderate | Mild, delicate flavor |
| Pink | Smaller size and more affordable | Low | Mild, lighter salmon flavor |
There are five main types of salmon harvested from the Pacific and Atlantic oceans. Here is how they compare:
King (Chinook)
The largest species of salmon with high fat content. It has a rich, buttery flavor and silky texture. The high amount of omega-3s makes it one of the healthiest options but also pricier.
Sockeye
Known for its deep red-orange color and firm, steak-like texture. Its robust flavor stands up well to grilling. Sockeye has a higher oil content than other red salmon varieties.
Coho
A moderately fatty salmon with bright orange-red colored meat. It has a milder, more delicate flavor. Many consider it one of the best salmon for smoking.
Pink
The smallest and most affordable salmon variety. Pink salmon have light pink flesh and a mild, lighter flavor. Their lower fat content makes them ideal for cooking methods like baking.
Any wild-caught Pacific salmon offers excellent nutrition and omega-3s. Choosing salmon more for its fat content and texture rather than color helps find the right variety for your tastes and budget.
Conclusion
Salmon with a pink center can be completely safe to eat when it reaches the FDA recommended minimum internal temperature of 145°F. The pink color persists due to natural pigments in the fish. Proper cooking, storage and handling also help prevent potential bacterial growth.
While color alone isn’t the best indicator, signs like opaque flesh that flakes easily and feels moist also signal done-ness even if the middle isn’t completely brown. Salmon provides top nutrition like anti-inflammatory omega-3s, high-quality protein, B vitamins and selenium for immune defense. Choosing wild-caught species like sockeye or king provides higher omega-3 levels compared to farmed Atlantic salmon. Overall, cooking salmon so that it remains deliciously moist and pink inside allows you to enjoy its stellar nutritional benefits.