Farm-raised vs. wild salmon? Which is healthier? Which is safer?

If you are confused by these questions, you are not alone. Several of you have asked which is better, and while there is no right answer, there are benefits and risks for each.

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The benefit for farm-raised and wild salmon is the high level of omega-3 fatty acids — the long-chain fats found in fatty fish that offer protection from a variety of ailments, including heart disease and stroke. Eight ounces of cooked wild Atlantic salmon has about 4 grams each of EPA and DHA (two different omega-3 fats), while the same amount of farm-raised salmon has about 4.8 grams. There is no recommended dietary allowance for omega-3 fats, but health experts suggest consumers aim for 5 grams per day, so you can see why salmon is an attractive (and tasty) way to get omega-3s.

Let's take a look at the pros and cons of wild vs. farm-raised salmon:

Wild salmon

Pros: Good source of omega-3 fatty acids, low in mercury

Cons: Expensive. Availability depends on season and harvest limits.

Farm-raised salmon

Pros: Good source of omega-3 fatty acids. Low in mercury, affordable and available year-round.

Cons: Depending on where the fish are raised, can contain PCBs and dioxin — toxins found in the fish food that make their way into the fish flesh. Seafood Watch of the Monterey (Calif.) Bay Aquarium advises against eating farm-raised salmon for environmental concerns (although its Web site, www.montereybayaquarium.org, states that some farms are improving their practices.

What can you do? To make eating farm- raised salmon more healthful, remove the skin before cooking because contaminants are concentrated in the skin, and grill the fish. When scientists measure PCBs, they don't take into account that cooking can reduce PCB levels by 30 percent to 50 percent. As the fish cooks, the fat drips off, reducing the level of PCBs.

Grilled Salmon with Cranberry Salsa Serves 4

Hands on: 15 minutes | Total time: 25 minutes

For the Cranberry Salsa:

1/2 cup sweetened dried cranberries

1/2 cup cherries, pits removed

2 tablespoons granulated sugar

2 tablespoons apple juice

2 tablespoons candied ginger, minced

1 teaspoon orange peel

For the salmon:

4 (4-ounce) salmon fillets

1 teaspoon thyme

1 teaspoon salt (optional)

1/2 teaspoon ground black pepper, if desired

Chopped chives for garnish, if desired

Preheat grill. In a medium saucepan, cook cranberries, cherries, sugar, apple juice, candied ginger and orange peel over medium heat for 5 minutes or until cranberries are plump and soft. Remove salsa from heat and cool. Season salmon fillets with thyme, salt and pepper, if desired. Grill for 3 to 5 minutes on each side until medium doneness; cooking time will vary based on thickness of the fillets. Spoon 1/3 cup salsa on plate. Place salmon fillet in center of plate. Garnish with chives, if desired.

— From "101 Foods That Could Save Your Life"

by David Grotto (Bantam Dell, $14)

Per serving: 260 calories (percent of calories from fat, 41), 23 grams protein, 16 grams carbohydrates, 1 gram fiber, 12 grams fat (3.5 grams saturated), 55 milligrams cholesterol, 640 milligrams sodium (if using salt).

Nutritional bonus points: This dish is loaded with healthy fats as well as anti-oxidant nutrients from the salsa.