May 14, 2026 · omega 3 rich
Wild Salmon Week
Five wild-caught Alaskan and Pacific Northwest salmon dinners
Wild-caught salmon (sockeye, coho, king) runs ~2,500 mg of EPA + DHA per 4 oz portion — more than enough to anchor a week's omega-3 budget in two dinners. The farmed version doesn't compare and the seed-oil-fed version is worse.
Five dinners across five cuisines. Same fish, five completely different flavor architectures.
In this issue
26g proteinOkinawan Aburaage Pouches Stuffed with Wild Salmon and Miso-Glazed Vegetables
Crispy, deep-fried tofu pouches (aburaage) are simmered in a savory, umami-rich broth and stuffed with wild-caught sockeye salmon and fibrous root vegetables. This dish captures the sweet-salty balance of traditional Okinawan cuisine without refined sugar, using date syrup for gentle sweetness and extra-virgin olive oil for healthy fats.
29g proteinArgan Oil-Cured Salmon with Preserved Lemon & Herb Salad
Wild-caught salmon seared in extra-virgin olive oil and finished with a vibrant dressing of cold-pressed argan oil, preserved lemons, and fresh herbs. This dish captures the nutty, golden essence of the Moroccan souq without refined sugars or seed oils, delivering a nutrient-dense dinner rich in omega-3s and antioxidants.
Golden Turmeric Bibingka with Lemongrass & Wild-Caught Salmon
A savory, fiber-rich rice cake infused with turmeric and lemongrass, traditionally steamed in banana leaves but here baked to a golden finish. Topped with flaky wild-caught salmon and a drizzle of extra-virgin olive oil, this dish transforms the sweet holiday kakanin into a nutrient-dense, polyphenol-packed dinner that honors the earthy roots of Filipino cuisine.
26g proteinCausa Limeña (Peruvian Andean Tradition)
A vibrant Peruvian classic where chilled, resistant-starch potatoes meet wild-caught salmon and creamy avocado. The dressing relies on fresh ají amarillo and lime for brightness without refined sugar or seed oils.
42g proteinCha Nam Khon: Wild-Caught Salmon with Lemongrass-Calamansi Infusion
This dish reimagines the Thai tradition of Cha Nam Khon—a cold, herb-infused water meant to cleanse the palate—by pairing it with pan-seared wild salmon. The result is a dinner that balances the rich, omega-3 dense fish with a sharp, citrusy lemongrass broth that cuts through the fat without added sugar or heavy spices.
Frozen wild Alaskan from Costco or Vital Choice is the easy on-ramp. Fresh is better when you can find it for ≤$22/lb.