Salmon are iconic fish known for their unique life cycle and nutritional value. Found primarily in the North Atlantic and Pacific Oceans, these fish are famous for their long migratory journeys from freshwater streams to the open sea and back again. Their life story and ecological role make them vital to both natural ecosystems and human culture.
There are several species of salmon, commonly divided between the Pacific and Atlantic varieties:
Atlantic Salmon (Salmo salar) – Native to the North Atlantic, now heavily farmed.
Pacific Salmon (Genus: Oncorhynchus) – Includes:
Chinook (King)
Sockeye (Red)
Coho (Silver)
Pink (Humpback)
Chum (Dog)
Masu and Amago (less common, found in Asia)
Each species differs in size, flavor, spawning habits, and habitat.
Salmon are anadromous: they hatch in freshwater, migrate to the ocean, and return to freshwater to spawn. This incredible journey can span thousands of kilometers and requires salmon to leap waterfalls, navigate predators, and rely on environmental cues like the Earth’s magnetic field.
The life stages are:
Egg
Alevin
Fry
Smolt
Adult
Spawning adult
After spawning, most salmon die, providing essential nutrients to the surrounding ecosystem.
Salmon is prized for its rich nutritional profile:
High in Omega-3 fatty acids – Supports heart and brain health.
Excellent protein source – Complete amino acid profile.
Rich in vitamins B12 and D, as well as selenium and potassium.
Eating wild or responsibly farmed salmon is associated with a range of health benefits, including improved cognitive function and reduced inflammation.
Salmon are keystone species. Their spawning runs deliver nutrients from the ocean to forest ecosystems. Bears, eagles, and other wildlife depend on salmon for food, and their carcasses nourish riverside vegetation.
However, salmon populations face threats from:
Habitat destruction
Overfishing
Climate change
Dams and pollution
Wild Salmon: Caught in natural environments. Known for deeper color and stronger flavor due to varied diet.
Farmed Salmon: Raised in controlled pens. Generally more accessible and affordable but controversial due to concerns about:
Sea lice
Antibiotic use
Waste management
Genetic pollution of wild populations
Sustainable aquaculture practices and certifications (like MSC or ASC) aim to address these issues.
Salmon holds cultural significance in many Indigenous communities, especially in the Pacific Northwest, where it symbolizes abundance and renewal. It features prominently in traditions, ceremonies, and diets.
In global cuisine, salmon is celebrated in:
Japanese sushi and sashimi
Nordic gravlax
Grilled or smoked preparations
Salmon chowders and pastas
Many organizations and governments are working to protect salmon through:
Habitat restoration
Dam removal
Sustainable fisheries management
Hatchery programs
Policy advocacy and Indigenous stewardship
Support from consumers through sustainable choices can also play a big role.
Sockeye salmon, also known as red salmon, are one of the most iconic species of Pacific salmon. Known for their vibrant red bodies and green heads during spawning season, they are highly valued for their rich flavor, firm texture, and ecological importance. Sockeye are native to the northern Pacific Ocean and rivers flowing into it, including those in Alaska, British Columbia, and parts of the U.S. Pacific Northwest.
Color: Bright silver while at sea; turn vivid red with a green head during spawning.
Size: Typically 5 to 8 pounds, but can reach up to 15 pounds.
Texture: Firm and lean, with a deep red flesh.
Taste: Rich, robust flavor with a high oil content, making it a favorite for grilling, smoking, and canning.
Like other Pacific salmon, sockeye follow an anadromous life cycle:
Spawning: Born in freshwater streams or lakes.
Juvenile Stage (Fry & Smolt): Most sockeye spend 1–3 years in freshwater before migrating to the ocean.
Ocean Life: They spend 1–4 years in the Pacific Ocean, growing and maturing.
Return Migration: Adults return to their natal streams, sometimes traveling over 1,000 miles, to spawn and die shortly after.
Sockeye are unique in that many spawn in lake systems, and juveniles rely heavily on lake environments before migrating to sea.
Found in rivers, lakes, and the open Pacific Ocean.
Major populations are concentrated in Bristol Bay, Alaska—the world’s largest sockeye run.
Also found in British Columbia, Washington, and parts of Russia and Japan.
Sockeye are especially dependent on clean, cold, and connected freshwater habitats for spawning and rearing.
Sockeye salmon play a vital role in Indigenous cultures, particularly in Alaska and British Columbia, where they are a traditional food and spiritual symbol.
They are a keystone species: their spawning runs provide critical nutrients to rivers and forests, feeding bears, eagles, wolves, and more.
In ecosystems, they link the ocean and inland environments, bringing marine nutrients far inland.
Sockeye are a premium salmon species in markets due to their color, taste, and nutritional value.
Commonly sold fresh, frozen, canned, or smoked.
Popular in sushi, grilled dishes, smoked preparations, and gourmet cuisine.
Calories: ~210
Protein: ~25g
Fat: ~10-13g (high in Omega-3 fatty acids)
Vitamin D & B12: Excellent source
Selenium & Potassium: High content
Sockeye’s naturally red flesh is due to high levels of astaxanthin, a powerful antioxidant derived from its diet of krill and plankton.
Wild sockeye populations are considered stable in many regions, especially in Alaska.
Bristol Bay fisheries are considered some of the most sustainable in the world.
However, some runs in the Pacific Northwest are threatened or endangered due to:
Dams blocking migration
Habitat loss
Water pollution
Climate change
Look for certifications like MSC (Marine Stewardship Council) or labels indicating wild-caught Alaskan sockeye to ensure sustainable choices.
The sockeye’s name is believed to be a corruption of the Halkomelem word “sθə́qəy̓” (pronounced “sock-kye”), a language spoken by Indigenous Coast Salish peoples of British Columbia.
Chinook salmon, also known as King Salmon, are the largest and arguably the most prized of all Pacific salmon species. Renowned for their impressive size, rich flavor, and high oil content, Chinook are a favorite among chefs, anglers, and seafood lovers. They are native to the North Pacific Ocean and river systems in western North America and northeastern Asia.
Color: Blue-green back with silvery sides; turns olive-brown or reddish when spawning.
Size: Typically 10–30 pounds, but can exceed 50–100 pounds in some regions.
Nicknames: “King Salmon” (for size) and “Tyee” (used in British Columbia for fish over 30 pounds).
Texture & Taste: Extremely rich, buttery flavor with a tender, fatty texture due to its high omega-3 content.
Chinook salmon follow the classic anadromous pattern:
Spawning: Born in freshwater rivers or streams.
Freshwater Phase: Juveniles may spend several months to over a year in freshwater.
Ocean Phase: Adults migrate to the ocean, spending 1–5 years growing and maturing.
Return Migration: Adults return to their natal streams to spawn and die, often traveling long distances inland.
Some Chinook exhibit a “stream-type” life history (spending a year in freshwater) while others follow an “ocean-type” path (migrating to the ocean quickly).
Native to the North Pacific Ocean, including rivers from California to Alaska, and across to northeastern Asia.
Major rivers with Chinook runs include the Columbia, Fraser, Sacramento, and Yukon.
Require cold, clean, oxygen-rich water with gravel beds for spawning.
A vital food source for orcas (killer whales), especially endangered Southern Resident populations.
Play a key role in Indigenous cultures as a spiritual and subsistence resource for many Pacific Northwest Tribes and First Nations.
Help transfer marine nutrients inland, enriching forest and stream ecosystems.
Chinook are highly valued in commercial, recreational, and Indigenous fisheries.
Sold fresh, frozen, smoked, or canned.
Their high-fat content makes them perfect for grilling, roasting, sushi, and cold smoking.
Because of their quality and flavor, Chinook often commands a premium price on the market.
Calories: ~250
Protein: ~23g
Fat: ~15g (very high in Omega-3s)
Vitamin B12, D, and Selenium: Abundant
Known for one of the highest omega-3 contents of any salmon species.
While Chinook salmon remain abundant in some regions (especially Alaska), many populations in the Pacific Northwest and California are threatened or endangered due to:
Dams and habitat loss
Overfishing
Climate change and warming waters
Pollution and urban development
Efforts to restore Chinook runs include dam removal, hatchery reforms, and habitat restoration. Some Indigenous nations lead stewardship initiatives to protect wild stocks.
The largest recorded Chinook salmon weighed 126 pounds, caught in a fish trap in Alaska in the 1940s. These fish are known for their incredible strength and stamina, making them a legendary sport fish.
Coho salmon, commonly called Silver Salmon, are a prized species in the Pacific salmon family. Known for their bright silver skin, aggressive nature, and delicate flavor, they are popular among anglers, chefs, and consumers alike. Native to the coastal waters of the North Pacific, Coho are found in both marine and freshwater environments throughout western North America and parts of Asia.
Color: Metallic silver sides with a dark blue-green back; during spawning, males develop bright red sides, a hooked jaw (kype), and darker backs.
Size: Typically 6–12 pounds and 24–30 inches long, though larger specimens are occasionally caught.
Nicknames: Silver Salmon
Texture & Taste: Coho offers a mild, slightly sweet flavor with medium-fat content and a firm, flaky texture. It’s a favorite for grilling, smoking, and baking.
Coho salmon follow the anadromous life pattern typical of Pacific salmon:
Spawning: Eggs are laid in freshwater streams or rivers.
Freshwater Phase: Juveniles, called “parr,” typically spend one full year in freshwater.
Ocean Phase: Smolts migrate to the ocean in spring and mature over 18 months to 2 years.
Return Migration: Adults return to their birth streams in fall to spawn and then die.
Some Coho also exist in landlocked forms, called kokanee salmon, which spend their entire lives in freshwater lakes.
Native to coastal rivers and streams from Alaska to California, and across to parts of Russia and Japan.
Thrive in cold, clean freshwater environments for spawning and juvenile rearing.
Return in the fall to spawn, often after rains raise water levels in rivers and streams.
Coho play a critical role in nutrient cycling by bringing marine nutrients into inland ecosystems.
Serve as a vital food source for wildlife, including bears, birds, and other fish.
Hold cultural and spiritual importance for Indigenous peoples throughout the Pacific Rim, who rely on them for food, ceremony, and tradition.
Coho is valued for its excellent eating quality and affordable price point compared to Chinook.
Commonly available fresh, frozen, canned, or smoked.
A versatile option for home cooks and professional kitchens alike.
Popular dishes include:
Coho fillets grilled with lemon and herbs
Coho lox or smoked Coho
Baked Coho with maple glaze or citrus marinades
Calories: ~140–160
Protein: ~22g
Fat: ~6g (good source of Omega-3 fatty acids)
Rich in: Vitamin B12, Vitamin D, Selenium, and Niacin
Coho offers a balanced nutritional profile—lower in fat than Chinook, but still rich in heart-healthy omega-3s.
Coho populations are healthy in Alaska but face threats in the Pacific Northwest and California:
Habitat degradation
Dams and urban development
Water quality issues
Climate change affecting stream flows and temperatures
Several populations are listed as threatened or endangered under the U.S. Endangered Species Act. Conservation efforts focus on:
Stream restoration
Barrier removal
Hatchery reform
Collaborative management with Indigenous communities
Look for Coho that is MSC-certified or wild-caught from Alaska for a sustainable choice.
Coho salmon are known for their feisty nature, making them a favorite among sport fishers. They often leap out of the water when hooked and put up a strong fight, earning them a reputation as one of the most exciting fish to catch.
Pink salmon, also known as Humpback Salmon or simply “humpies,” are the smallest and most abundant of all Pacific salmon species. They are easily recognized during spawning season by the males’ prominent hump. Despite their size, pink salmon play a critical ecological and economic role, especially in Alaska’s commercial fisheries.
Color: Bright silver-blue at sea; during spawning, males develop a pronounced hump, dark back, and pinkish flanks.
Size: Typically 3–5 pounds and 18–24 inches long.
Nicknames: Humpies or humpback salmon.
Texture & Taste: Mild flavor, soft texture, and lower fat content. Often used in canned salmon or frozen fillets.
Pink salmon have the shortest life cycle of all Pacific salmon:
Spawning: Hatch in freshwater streams.
Freshwater Phase: Unlike other salmon, pink fry migrate to the ocean almost immediately after hatching.
Ocean Phase: Spend about 18 months in the ocean.
Return Migration: Adults return at exactly two years old to spawn and die.
Because of this rigid 2-year cycle, even- and odd-year runs are genetically distinct and can vary widely in size.
Native to the Pacific coasts of Asia and North America.
Common from Puget Sound up through Alaska and across to Russia and Japan.
Prefer small to medium coastal rivers with gravel beds for spawning.
Extremely abundant; key prey species for marine mammals, birds, and larger fish.
Their runs provide vital nutrient input to freshwater systems.
A cornerstone of Alaskan commercial fisheries, particularly for the canning industry.
Calories: ~120
Protein: ~20g
Fat: ~3–4g (lower omega-3s than other salmon)
Good source of selenium, vitamin D, and B12.
Pink salmon runs are so reliable and prolific in Alaska that they are sometimes used as a benchmark species for evaluating ecosystem health and fishery efficiency.
Chum salmon, sometimes known as Dog Salmon, are known for their striking appearance during spawning and their role as one of the most widely distributed Pacific salmon species. Though not as well-known as Chinook or Sockeye, Chum salmon are a vital part of subsistence, commercial, and cultural fisheries.
Color: Bright silver at sea; during spawning, develop bold vertical tiger-like stripes (purple or green), especially males.
Size: Typically 6–15 pounds and up to 40 inches long.
Nicknames: Dog salmon (due to enlarged canine-like teeth in spawning males).
Texture & Taste: Firm texture, mild flavor, moderate oil content. Roe (eggs) from chum salmon are especially prized in Japanese cuisine.
Spawning: Return to natal streams after 3–5 years in the ocean.
Freshwater Phase: Fry migrate to sea shortly after hatching.
Ocean Phase: Feed and mature in the North Pacific for several years.
Return Migration: Come back to rivers in fall, often later than other species.
Chum often spawn in lower reaches of rivers, making them more accessible to Indigenous harvesters.
Found in rivers and streams from California to the Arctic and throughout Asia.
Thrive in larger river systems and estuaries, and are highly adaptable to different stream conditions.
Crucial for subsistence and ceremonial harvests by many Indigenous communities.
Chum roe is considered a delicacy in Japanese ikura (salmon caviar).
Important food for bears, eagles, and wolves, especially in late fall.
Less fatty than Sockeye or Chinook, but valued in international markets, especially for:
Smoked and dried products
Frozen fillets
High-grade roe
Due to their size and availability, chum are often processed industrially for export.
Calories: ~130
Protein: ~20g
Fat: ~5g
Contains omega-3s, but at lower levels than Chinook or Sockeye.
During spawning, male chum salmon develop ferocious teeth and exaggerated jaws, giving them a prehistoric look—hence the name Dog Salmon.
Halibut is a large, flat-bodied groundfish found in the cold waters of the North Pacific Ocean. Prized for its lean, mild-tasting white flesh, halibut is a favorite in both commercial and sport fishing communities. Known for its massive size, this bottom-dwelling fish is often featured on restaurant menus and home dinner tables alike.
Color: Dark olive or brown on the top side, white on the underside (countershading for camouflage).
Shape: Flattened, diamond-shaped body with both eyes on one side (right-eyed flatfish).
Size: Typically 20–40 pounds, but can exceed 300 pounds and 8 feet long.
Texture & Taste: Mild flavor with a firm, flaky texture. Low in fat, versatile, and excellent for grilling, baking, or pan-searing.
Native to the North Pacific Ocean, especially from Alaska to California and across to Russia and Japan.
Found on the continental shelf, typically at depths of 100–1,200 feet.
Prefer cold, sandy or muddy sea floors, where they ambush prey like small fish, squid, and crustaceans.
Halibut are slow-growing and long-lived, with some reaching over 40 years.
Females grow larger and live longer than males.
Spawning occurs in winter, at depths of up to 1,500 feet.
Larvae drift for several months before settling on the seafloor and beginning their bottom-dwelling lifestyle.
Highly sought-after in both commercial and recreational fisheries, especially in Alaska and British Columbia.
Caught using longlines, trawl nets, and hook-and-line methods.
Pacific halibut fisheries are well-managed through international quotas set by the International Pacific Halibut Commission (IPHC).
For sustainable sourcing, choose MSC-certified halibut from the Pacific. Atlantic halibut, by contrast, is severely depleted and should be avoided.
Halibut’s mild flavor and firm texture make it incredibly versatile:
Grilled with lemon and herbs
Pan-seared with a butter or wine sauce
Baked with a crust or citrus glaze
Ideal for fish tacos, fish and chips, or ceviche
Because it’s lean, avoid overcooking to keep it moist and flaky.
Calories: ~115
Protein: ~23g
Fat: ~2–3g (very low in fat)
Rich in: Vitamin D, Vitamin B12, Selenium, Magnesium, and Potassium
Low in mercury compared to other large fish
Halibut are so big that fish over 100 pounds are affectionately called “barn doors,” while smaller ones are nicknamed “chickens.” Anglers often use heavy gear and even harpoons to land these giants!
Cod is one of the world’s most popular and versatile white fish, known for its mild flavor, flaky texture, and culinary adaptability. Found in both the Atlantic and Pacific Oceans, cod has long been a staple of global fisheries, prized for centuries as a key ingredient in dishes like fish and chips, bacalao, and New England chowder.
There are several species referred to as “cod,” but the two most important commercially are:
Atlantic Cod (Gadus morhua)
Native to the North Atlantic, from Newfoundland to Norway.
Larger, with a more tender texture and slightly sweeter taste.
Pacific Cod (Gadus macrocephalus)
Found from Alaska to northern Japan.
Slightly firmer and leaner than Atlantic cod.
Other cod-related species include Greenland cod, Black cod (actually sablefish), and Pollock (a close relative).
Color: Varies by species and environment — usually brownish or greenish with light sides and a pale belly.
Size: Typically 5–25 pounds; large specimens can reach over 80 pounds.
Body: Distinct three dorsal fins and a whisker-like barbel on the chin.
Texture & Taste: Lean, white flesh with a delicate, mild flavor and moist, flaky texture when cooked properly.
Atlantic cod inhabit cold waters from North America to northern Europe.
Pacific cod are found along the continental shelf in the North Pacific.
Both prefer deep, cold, bottom-dwelling environments, often over gravel or sand.
Cod is beloved for its neutral flavor and ability to hold up well to various cooking methods:
Battered and fried (classic fish and chips)
Baked with lemon, garlic, or herb crusts
Poached or steamed for delicate dishes
Salted and dried (bacalao) for Mediterranean and Caribbean recipes
Grilled or pan-seared for a light, healthy meal
It’s an excellent fish for those who want a low-fat, non-fishy seafood option.
Calories: ~90
Protein: ~20g
Fat: ~0.5–1g (very low in fat)
Rich in: Vitamin B12, Iodine, Selenium, Phosphorus
Low in mercury and carbs; great for high-protein diets.
Atlantic cod stocks were heavily overfished in the 20th century, particularly off eastern Canada and New England. Some populations are still recovering.
Pacific cod, especially from Alaska, is considered a more sustainable option and is often MSC-certified.
Consumers are encouraged to check sourcing: “wild-caught Pacific cod from Alaska” is generally a sustainable choice.
In the 1600s and 1700s, cod was so valuable it was called “Newfoundland gold.” Entire economies in Europe and North America were built around cod fishing, trade, and export — it even influenced colonial exploration routes!
Despite the name, Lingcod is not a true cod. It belongs to the greenling family and is unique to the North Pacific Ocean, especially along the West Coast of North America. Known for its aggressive behavior, distinctive looks, and delicious firm white flesh, Lingcod is a prized catch for both commercial and recreational fishers.
Color: Varied — mottled brown, grey, or green. Some individuals have turquoise-blue or greenish flesh, which turns white when cooked (a natural but rare pigmentation).
Size: Commonly 10–30 pounds; trophy specimens can exceed 60 pounds and 5 feet long.
Body: Long and muscular with a massive head, large mouth, and sharp teeth. Resembles a mix of cod and eel.
Texture & Taste: Firm, flaky flesh with a mild, sweet flavor. Ideal for grilling, baking, or frying.
Found along the Pacific Coast from Alaska to Baja California.
Prefer rocky reefs and kelp forests, typically at depths of 30 to 300 feet.
Ambush predators that rest near the bottom and strike passing prey like octopus, squid, herring, and smaller fish.
Lingcod live up to 25 years.
Mature at 3–5 years and return to nearshore areas to spawn in late winter and early spring.
Males guard egg nests fiercely until hatching.
Juveniles begin life in shallow waters before moving to deeper habitats.
A popular sport fish due to its fight and size.
Caught using jigs, lures, and bait rigs in rocky bottoms.
Commercially available from wild fisheries, especially in Alaska and British Columbia.
Most commonly sold as fresh or frozen fillets.
Lingcod is versatile and holds up well to bold preparations:
Pan-seared with herbs and butter
Grilled with citrus glazes
Beer-battered and fried
Tacos or fish sandwiches
Substitutes well for halibut or snapper
Because of its firm texture and clean flavor, it’s a favorite in Pacific Northwest cuisine.
Calories: ~90–100
Protein: ~20g
Fat: ~1–2g (very lean)
Rich in: Vitamin B12, Niacin, Selenium, Phosphorus
Low in mercury and carbohydrates
Not overfished and generally well-managed, particularly in Alaska and British Columbia.
U.S. West Coast lingcod populations have recovered significantly thanks to fisheries management and seasonal restrictions.
Look for wild-caught, line-caught options for the most sustainable choice.
Some lingcod have naturally blue or green-tinted flesh, which surprises many chefs and diners. This color comes from a bile pigment called biliverdin — it’s completely harmless and fades when cooked.
The Dungeness crab is one of the most prized shellfish on the West Coast of North America. Renowned for its sweet, delicate flavor and tender meat, this crab is a centerpiece of Pacific seafood cuisine. It’s named after the town of Dungeness, Washington, where it was first commercially harvested.
Shell Color: Light brown to purplish with a white-tipped claw.
Size: Typically 1.5 to 2.5 pounds when harvested, though larger specimens are occasionally caught.
Body: Wide, oval carapace up to 10 inches across.
Meat: Contains more meat than most crabs — about 25% of its body weight is edible, with a sweet, mild flavor and firm texture.
Found along the West Coast from Alaska to California, with peak abundance in Washington, Oregon, and Northern California.
Live on sandy or muddy ocean floors, from the intertidal zone down to about 750 feet deep.
Prefer coastal waters and estuaries, especially areas rich in eelgrass and food sources.
Lifespan: Typically 8–13 years.
Molt multiple times before reaching maturity — adult females molt once a year; males may molt more often.
Females carry thousands of eggs under their abdomen in a sponge-like mass until hatching.
Dungeness crabs grow by molting (shedding their shell) — they are most vulnerable to predators during this stage.
Harvested commercially and recreationally from late fall through spring, depending on the region.
Collected using traps or “pots”, which minimize bycatch and preserve sustainability.
A key fishery in California, Oregon, and Washington, contributing hundreds of millions of dollars annually to coastal economies.
Dungeness crab is a luxury seafood item known for its versatility and rich flavor:
Boiled or steamed whole, then cracked and served with butter or lemon
Used in crab cakes, salads, soups, and pasta
Makes a stunning seafood platter centerpiece
Pairs beautifully with garlic, citrus, white wine, and fresh herbs
Crab butter (the yellow-green tomalley in the body) is also considered a delicacy by some diners.
Calories: ~90–100
Protein: ~19g
Fat: ~1.5–2g (low in fat)
High in: Vitamin B12, Zinc, Selenium, Copper, Omega-3s
Low in carbohydrates and mercury
Well-managed fishery with seasonal restrictions and minimum size limits to protect juvenile and female crabs.
Harvested using low-impact gear (pots/traps) that reduce bycatch and environmental harm.
Certified as sustainable by several organizations, including the Marine Stewardship Council (MSC) in some regions.
Dungeness crab has been harvested by Indigenous peoples of the Pacific Northwest for thousands of years and was one of the first commercially fished crab species in the U.S., dating back to the 1800s.
The Red Rock Crab is a native crab species found along the Pacific Coast of North America. While not as commercially valuable as the Dungeness crab, it is popular among recreational crabbers and valued for its flavorful, slightly firmer meat. It’s a feisty, hard-shelled crab with a striking deep red shell — perfect for coastal seafood boils or as a flavorful addition to crab dishes.
Color: Bright red to brick-red shell, often with black-tipped claws.
Size: Smaller than Dungeness — carapace up to 6 inches wide.
Body: Thick, spiny shell and strong claws.
Meat: Less meat than Dungeness, but more intensely flavored. Claw meat is especially prized for its sweet, briny taste.
Range: Found from Alaska to Baja California, often in the same areas as Dungeness crabs.
Prefer rocky shorelines, jetties, and intertidal zones, but can also be found at depths up to 300 feet.
Thrive in protected bays, coves, and near kelp forests.
Reach maturity at around 2–3 years.
Like other crabs, they molt to grow, shedding their hard exoskeletons.
Females carry eggs under their abdomen and produce thousands of eggs per brood.
Life span is typically up to 6 years.
Often caught incidentally in traps set for Dungeness, though many recreational crabbers target them specifically.
Harder to clean due to their smaller size and tougher shell.
Common in coastal seafood boils and local crab feasts.
Note: Many anglers keep red rock crab for their claws, which are meaty and packed with flavor.
Though less meaty than Dungeness, the red rock crab is a flavorful choice for:
Seafood boils or crab feasts
Crab bisques, soups, or stews
Crab dip or spreads
Cracked and served chilled or warm with dipping sauces
Because of their thicker shells and smaller size, they are less ideal for crab cakes but excellent for extracting flavorful stock or meat.
Calories: ~95
Protein: ~18–20g
Fat: ~1.5–2g
Rich in: Zinc, Copper, Vitamin B12, Omega-3 fatty acids
Low in carbs and mercury
Highly sustainable due to short life cycles and abundant populations.
Harvested mainly in recreational fisheries with low environmental impact.
Subject to minimum size limits and seasonal restrictions in many areas to preserve stocks.
Red rock crabs are more aggressive than Dungeness and are known to steal bait from traps. Their powerful claws can easily crack small shells — and fingers — so caution is advised when handling them!
The Yellow Shore Crab is a small, vibrant crab native to the Pacific Northwest coastline. Known for its bright yellow to olive-green shell with purple spots, it’s a common sight in rocky intertidal zones. Though not a primary seafood species, it plays an important ecological role and is a fascinating creature for tidepool explorers and marine biologists.
Color: Bright yellow to olive-green with distinctive purple or brown spots on the carapace and legs.
Size: Small — carapace width about 1.5 to 2.5 inches.
Body: Rounded, somewhat flattened shell with banded legs.
Claws: Males have one larger claw used for signaling and defense.
Found along the West Coast from Alaska to California, especially common in Oregon and Washington.
Lives in rocky intertidal zones, tide pools, and sheltered bays.
Often found hiding under rocks, algae, or in crevices to avoid predators and waves.
Omnivorous scavengers feeding on algae, detritus, small invertebrates, and carrion.
Active mostly during low tide when exposed in tide pools.
Known for their quick sideways movement and ability to burrow or hide rapidly.
Important prey for shorebirds, fish, and larger crabs.
Help control algae growth and recycle nutrients in the intertidal ecosystem.
Indicators of coastal ecosystem health due to their sensitivity to pollution and habitat changes.
Not typically harvested for food due to small size and limited meat.
Popular among tidepool enthusiasts and educators for close-up marine life observation.
Sometimes used in scientific studies related to marine biology and coastal ecology.
Male Yellow Shore Crabs use their one oversized claw to perform elaborate waving displays to attract females or intimidate rivals — a bit like a tiny crab dance-off!
Clams are bivalve mollusks found in oceans and freshwater environments worldwide. Known for their edible soft meat encased in two hinged shells, clams are a beloved seafood staple with diverse species ranging from tiny littlenecks to large quahogs. They’re prized for their sweet, briny flavor and versatility in cooking.
Common edible clam varieties include:
Littleneck Clams: Small, tender, and sweet; often eaten raw or steamed.
Cherrystone Clams: Medium-sized with a slightly firmer texture.
Quahog (Hard Clams): Larger, with a tougher shell and meat; used in chowders and stuffing.
Geoduck: Giant clam native to the Pacific Northwest, prized for its unique flavor and crunchy texture.
Soft-shell Clams (Steamers): Have thinner shells and are popular for steaming and frying.
Two hard, symmetrical shells hinged together.
Shell colors vary by species and environment — from white and gray to brown and purple.
Soft body inside includes a muscular foot used for burrowing.
Burrow into sandy or muddy bottoms in saltwater estuaries, bays, and ocean shores.
Some species live in freshwater rivers and lakes.
Clams filter water to feed on plankton and organic matter.
Clams are versatile in the kitchen:
Steamed with garlic, wine, and herbs.
Served raw on the half shell (especially littlenecks and cherrystones).
Added to clam chowders, pastas, and seafood stews.
Fried as clam strips or clam cakes.
Used in stuffed clam recipes (especially quahogs).
Their sweet, ocean-fresh taste pairs well with butter, lemon, garlic, and fresh herbs.
Calories: ~70
Protein: ~12–14g
Fat: <1g (very low fat)
Rich in: Iron, Vitamin B12, Zinc, Omega-3 fatty acids
Low in carbohydrates and cholesterol.
Many clam species are sustainably harvested, especially from regulated beds and farms.
Clam farming (aquaculture) provides an environmentally friendly way to meet demand.
Regulations often protect wild populations with limits on size and harvest seasons.
Clams can filter up to gallons of water per day, helping keep coastal waters clean and clear by removing plankton and suspended particles.
Mussels are bivalve mollusks known for their elongated, dark shells and succulent, flavorful meat. They thrive in both saltwater and freshwater environments worldwide. Popular in many cuisines, especially European and coastal dishes, mussels are celebrated for their sweet, briny taste and ease of cooking.
Blue Mussels (Mytilus edulis): The most widely farmed and consumed mussel, native to the North Atlantic.
Mediterranean Mussels (Mytilus galloprovincialis): Similar to blue mussels, common in the Mediterranean and Pacific coasts.
Green-Lipped Mussels (Perna canaliculus): Native to New Zealand, known for their green edges and nutritional benefits.
Freshwater Mussels: Less common in cooking, mostly found in rivers and lakes.
Shells are elongated and asymmetrical, usually dark blue, black, or brown.
Mussels attach themselves to rocks, pilings, or other hard surfaces using strong threads called byssal threads.
Inside, their orange to cream-colored flesh is tender and juicy.
Found in coastal intertidal zones worldwide.
Thrive in cold to temperate waters.
Often farmed on ropes or racks suspended in clean, nutrient-rich waters.
Filter feeders that clean water by straining plankton and nutrients.
Mussels are beloved for their quick cooking and ability to absorb flavors:
Steamed in broth with garlic, wine, herbs, and butter.
Served with pasta, in soups, or seafood stews like moules marinières.
Grilled or baked stuffed mussels are popular in many cultures.
Often paired with crusty bread to soak up flavorful sauces.
Calories: ~70–80
Protein: ~10–12g
Fat: ~2g (mostly healthy fats)
High in: Vitamin B12, Iron, Selenium, Omega-3 fatty acids
Low in carbohydrates and cholesterol.
Mussel farming is considered one of the most sustainable forms of aquaculture.
Mussels require no feed; they filter nutrients from the water, improving water quality.
Harvesting wild mussels is regulated to protect ecosystems.
Look for certified farmed mussels to ensure environmentally responsible sourcing.
Mussels can filter up to 50 gallons of water per day per pound, making them natural water cleaners and vital to healthy marine ecosystems.
Oysters are bivalve mollusks famous for their unique briny flavor and luxurious texture. Found worldwide, they are cherished both raw and cooked. Oysters are also vital to coastal ecosystems as natural water filters and reef builders. Varieties range widely in flavor depending on their habitat, often described as “the taste of the sea.”
Pacific Oysters (Crassostrea gigas): The most widely farmed species, known for a mild, sweet flavor.
Eastern Oysters (Crassostrea virginica): Native to the Atlantic coast, often meatier with a saltier taste.
Kumamoto Oysters (Crassostrea sikamea): Small, with a sweet and fruity flavor.
Olympia Oysters (Ostrea lurida): Native to the Pacific Northwest, prized for their distinctive, robust flavor.
Rough, irregular shells ranging in color from gray to brown.
Inside, oyster meat is soft, creamy, and can vary from translucent to beige or gray.
Oysters attach themselves to rocks, reefs, or farm structures via a cement-like substance.
Found in estuaries, bays, and coastal waters, often in brackish environments where freshwater meets saltwater.
Thrive in clean, nutrient-rich waters.
Oysters grow in clusters called reefs, which provide habitat for many marine species.
Oysters are enjoyed in many ways:
Served raw on the half shell, often with lemon, mignonette, or cocktail sauce.
Grilled, baked, or fried (e.g., Oysters Rockefeller).
Used in soups, stews, and seafood chowders.
Paired with champagne or crisp white wines for a classic seafood experience.
Calories: ~68
Protein: ~7g
Fat: ~2g
Rich in: Zinc, Vitamin B12, Iron, Selenium, Omega-3 fatty acids
Low in carbohydrates and cholesterol.
Oyster farming is highly sustainable — oysters filter and clean water as they grow.
Many oyster farms use eco-friendly methods that enhance local ecosystems.
Wild oyster populations are protected with harvesting limits and reef restoration efforts.
Look for certified sustainable oysters to ensure responsible sourcing.
A single oyster can filter up to 50 gallons of water per day, helping improve water clarity and quality while creating habitat for other marine life.
Prawns are decapod crustaceans closely related to shrimp but typically larger with distinct anatomical differences. Found in both freshwater and marine environments worldwide, prawns are popular seafood prized for their sweet, tender meat and versatility in global cuisines.
Longer legs than shrimp and often a straighter body.
Usually larger than shrimp, with a curved body shape.
Shells can range from translucent to pink or gray before cooking.
Have branching gills (a key difference from shrimp’s plate-like gills).
Found in warm, shallow waters, including estuaries, rivers, and coastal seas.
Some species live in freshwater rivers and lakes, especially in Asia.
Commonly farmed in aquaculture ponds worldwide.
Prawns are incredibly versatile:
Grilled, sautéed, or stir-fried in a variety of global dishes.
Used in curries, pasta, salads, and as appetizers.
Can be served chilled with dipping sauces or cooked in flavorful broths.
Popular in dishes like prawn cocktail, shrimp scampi, and paella.
Calories: ~100
Protein: ~20g
Fat: ~1–2g
Rich in: Selenium, Vitamin B12, Phosphorus, Omega-3 fatty acids
Low in carbohydrates.
Wild prawn populations are vulnerable to overfishing; always check for sustainable certifications.
Farmed prawns vary in environmental impact — look for responsibly farmed labels.
Bycatch and habitat destruction are concerns in some prawn fisheries.
Prawns can swim backwards quickly by flicking their tails, an escape tactic from predators — they’re surprisingly fast for their size!
Shrimp are small, decapod crustaceans found in both freshwater and marine environments worldwide. Known for their delicate, sweet flavor and tender texture, shrimp are among the most popular seafood globally. They come in various sizes and species, commonly used in cuisines ranging from Asian stir-fries to classic American shrimp cocktails.
Typically have a curved body with a segmented shell.
Usually smaller and more curved than prawns.
Shell colors range from translucent gray to pink or reddish after cooking.
Have plate-like gills (unlike branching gills in prawns).
Live in a wide range of environments including coastal waters, estuaries, and freshwater rivers.
Commonly harvested wild and farmed extensively in aquaculture.
Shrimp are incredibly versatile:
Boiled, grilled, fried, sautéed, or steamed.
Used in dishes like shrimp scampi, shrimp cocktails, tempura, gumbo, and paella.
Serve well chilled as appetizers or hot in main courses.
Easily absorb flavors, making them ideal for sauces, marinades, and spices.
Calories: ~85
Protein: ~18g
Fat: ~1g
Rich in: Selenium, Vitamin B12, Iodine, Omega-3 fatty acids
Low in carbohydrates and calories.
Wild shrimp fisheries can have high bycatch rates; seek certified sustainable sources.
Farmed shrimp vary in environmental impact; responsibly farmed shrimp help reduce habitat damage.
Look for eco-labels like MSC or Aquaculture Stewardship Council (ASC).
Shrimp have a unique “swimming backward” escape method, flicking their tails rapidly to dart away from predators.