Balsamic and Dijon Grilled Wild Salmon

Balsamic and Dijon Grilled Wild Salmon

The star of our featured recipe is the salmon and it’s not just any other salmon, but a wild-caught salmon. Very much different from a farm-raised salmon.

Is there a difference?

Let’s dive in!

Huge heart healthy benefits to Omega-3’s found in fatty fish such as salmon, mackerel, and sardines have been shown in studies to have a variety of health benefits ranging from reducing the risk of heart disease to treating the pain and inflammation associated with arthritis. The crazy thing is, we don’t produce these Omega-3’s on our own.

So does it matter? Absolutely.

Wild fish is, well, wild, swimming in the sea and usually line caught. And it’s more than skin deep.

Farm raised salmon are housed within small pens that are set up in the ocean or in small ponds. Think free range chicken, beef, etc. Same philosophy. So herein lies the problem:

  1. Confined and medicated: The fish are often kept in overcrowded conditions which increase their risk of infection and disease. They’re often given antibiotics.
  2. Funky food pellets: Instead of being allowed to find their own natural food sources (other fish), they’re fed dried food pellets made up of fish oil and fish meal. Salmon farmers give farm raised salmon a similar color by feeding them a synthetic pigment called canthaxanthin. It’s since been banned in Great Britain.Pellets often contain cancer causing agents as PCBS, dioxins, and even flame retardants.
  3. Not enough good Omegas, too many bad Omegas: Lower omega-3 levels have been found in farm raised, but they also have higher omega-6 fatty acid levels, a pro-inflammatory that you want to try and avoid.

The bottom line?

Although wild salmon may be a bit more expensive than farm raised, the health benefits far outweigh the risk. Most smoked salmon is wild caught and because of the strong flavor, a little goes a long way.

Balsamic and Dijon Grilled Wild Salmon


1 lb salmon, wild

1/4 cup balsamic vinegar

2 tbsp dijon mustard

2 tbsp soy sauce, low salt (shoyu)

1 tbsp thyme, fresh


  1. Whisk together balsamic vinegar, dijon mustard and soy sauce. Pour over wild-caught salmon and marinate for at least 1 hours, up to overnight.
  2. Heat an outdoor grill or oven to 350 degrees and cook salmon until flesh is translucent, about 10-12 minutes. Top salmon with fresh thyme while it cooks
  3. Serve with a side of grilled asparagus and enjoy!


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