Grill it, pan fry it, or even eat it raw — salmon is one of the most versatile, nutritious, and easily accessible types of fish. Because it is available in so many forms (fresh, frozen, and canned), salmon can be incorporated into many cuisines and dishes.

While there are some notable differences between varieties (wild versus farmed, for example), salmon is packed with nutrients that are linked to positive health outcomes, including omega-3 fatty acids, and registered dietitian-nutritionists say that eating two or three servings of fish like salmon per week is a great way to reap the benefits. This guide explains all the benefits of salmon and how you can get more into your diet.

“Wild salmon tends to be higher in vitamins and minerals, but farm raised is slightly higher in fat, including omega-3s,” says Sarah Gold Anzlovar, RDN, owner of Sarah Gold Nutrition, a virtual private practice in Boston. “Both are incredibly nutritious.”

“Our body can’t make those acids, so we need to get that from food,” says Angela Blackstone, RDN, of the Ohio State University Wexner Medical Center. “Those have been shown to reduce risk of cardiovascular disease and blood clot formation, lower triglycerides, and reduce inflammation that can cause the arteries to harden.”

“If buying fresh, cook and eat this fish within one to two days,” says Harbstreet. Frozen options last longer, up to three months. If freezing fresh salmon, pat dry and seal tightly, then freeze quickly. To thaw again, transfer to the refrigerator and thaw overnight.

There is little to no difference in nutrition information between fresh, frozen, or canned salmon, says Gold Anzlovar. The most important thing is buying salmon that suits your budget and that you’ll eat. You can also eat salmon raw if it is labeled sushi grade, meaning it was flash frozen right after catching the fish to kill any parasites or pathogens, says Gold Anzlovar.

Salmon is recommended as a part of nearly every weight loss diet plan (except for a vegan or vegetarian eating style) including:

Like any perishable food, salmon must be stored safely in the fridge or freezer until ready to eat to avoid any foodborne illnesses.

Overall, salmon is a nutritious choice full of good fats like heart-healthy omega-3s. To get in the recommended two servings per week, start with these recipes:

In general, salmon is one of the healthiest foods you can eat, a great source of protein, and one of the few dietary sources of all-important omega-3 fatty acids. It’s also full of other essential vitamins and minerals that make incorporating it into your diet on a regular basis a good idea.

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