Salmon is a nutritional powerhouse. It’s high in lean protein, which helps fuel focus and stabilise blood sugar, and packed with omega-3 fatty acids—especially DHA and EPA. These are essential for brain health, and studies show they can help with mood regulation, memory, and attention. Salmon also delivers B vitamins, vitamin D, and selenium, all of which support energy metabolism and cognitive function.

If you're buying fresh salmon fillets, look for ones that are:

• Vibrant in colour (deep pink or coral, not dull or grey)
• Firm to the touch, not soft or mushy
• Smell fresh, not overly fishy

Whenever possible, choose responsibly caught salmon. However, responsibly farmed salmon can also be a good choice—just check for certifications on the packaging.

For frozen salmon, look for fillets that have been individually flash frozen (often labelled as "IQF" – individually quick frozen). This locks in freshness and nutrients, and it means you can grab just one portion at a time without defrosting the whole pack. Avoid any packs with lots of visible ice crystals or signs of freezer burn.

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If you're buying fresh salmon, stick to the best before date on the packaging and keep it in the coldest part of your fridge. Use it within 1–2 days of purchase for the best flavour and texture.

Freezing salmon? No problem. It keeps well for up to 3 months.

You can freeze it in two ways:

• Directly in the sealed pack it came in (if unopened)
• Transfer to a freezer bag, press out as much air as possible, and seal flat—this saves space and speeds up defrosting

Label with the date so you know what you’ve got. When ready to cook, you can go straight from frozen to air fryer or oven—no defrosting needed.

• Pat the fillet dry with kitchen paper—especially the skin side. This helps it crisp up properly and prevents steaming.
• Season it with salt and let it sit for a few minutes before cooking. This draws out surface moisture and firms up the flesh, giving you crispier skin and a more satisfying texture.
• Skin-side down first is the golden rule—this locks in moisture and gives you a delicious crust.
• Frozen fillets? No need to defrost—just cook straight from frozen in the air fryer or oven with a little oil and seasoning.
• Once cooked, salmon should flake easily with a fork and look opaque throughout.

Salmon is like a blank canvas for bold, punchy flavours. Its rich, meaty texture pairs beautifully with everything from sweet glazes to spicy pastes. Whether you're cooking it fresh or from frozen, these combos take it to the next level:

• Gochujang Salmon – spicy, sticky, and umami-packed
• Tandoori Salmon – tangy, warm spices with crispy edges
• Pesto Salmon – creamy and herby, ready in seconds
• Teriyaki Salmon – sweet, salty and caramelised to perfection