I love the unique taste of salmon, which is fortunate for me as it’s truly one of nature’s superfoods. Salmon is packed with heart-healthy omega-3 oils EPA and DHA, protein and vitamin D and also is low in dangerous metals such as mercury. I oftentell people to eat oily fish such as salmon at least once a week to dramatically decrease their risk for heart disease. A 2006 review study in JAMA shows that a daily dose of only 250-500 mg of omega-3 fatty oils can lower your risk of sudden death from heart disease by 36%, and from all-cause mortality by 17%; more than 500 mg daily actually provides very little extra benefit. And as 100 grams (3 ounces) of farmed salmon has over 2 grams of omega-3 (more than wild salmon has), even one serving a week may be enough because the healthy oils can remain in our tissues forweeks. This is all great news, right? But when I tell my patients in Beijing this fantastic news, they usually reply the same way: “I’d love to eat more fish here, but I never know which store I can trust.”
When my wife and I first arrived in Beijing nine years ago, we first bought our fish and other meat from the large international supermarkets Carrefour and Walmart, mostly because we assumed (for better or worse) that these stores would have superior quality control and safety standards, especially with imported foods. And that worked well for many years, especially as these markets slowly started to sell more organic options. Later on, we discovered the German-run Metro 麦德龙 hypermarket, and we immediately switched almost all our meat and produce purchases there, due to their outstanding logistics and traceable food chain. In other words, we trust them, and trust is a really big deal here in China. Metro’s salmon is mostly from farmed ponds in Faroe Island, a very safe area in the north Atlantic which is antibiotic-free and also certified by the non-profit Aquaculture Stewardship Council (ASC). Ikea, just up the street from Metro, also has an impressive selection of imported frozen salmon from Scandinavian waters, again all certified by the ASC or MSC (Marine Stewardship Council), and at very reasonable prices. Both stores sell their salmon for ~60-70 RMB/500g. So for those of you who don’t trust your fish in Beijing: there’s my answer.
We still love Metro and Ikea but our #1 choice now for salmon is the monthly group buy, called GroupBuyByBianca, organized by the staff formerly from the Chef Too restaurant. Once a month they’ll trek to Beijing’s wholesale fish market; choose farmed salmon from Norway, Canada, or Faroe Island; de-bone and vacuum pack and then deliver to your door in chilled containers. It’s a fantastic service, and we usually get half a salmon every couple of months which we store in our freezer. Bianca and the team also sell imported cod and other meats in season. To sign up and order, follow their WeChat ID “GroupBuyByBianca” or email BiancaGroupBuy@hotmail.com. The cost depends on market prices but recently is usually ~45RMB/500g plus 10% and a flat 65 RMB processing fee.
Our other newer options for buying fish and meat are again online. The first is the wonderful local organic farm TooToo, which I’ve mentioned before as a very trustworthy, internationally certified local organic farm with a terrific distribution chain, easy online payment, professional delivery service and unbeatable value of organic produce. It’s an awesome resource for Beijingers — plus their website at tootoo.cn has English and Chinese! You can buy 200g bags of Norwegian salmon for 36-50 RMB each. Besides salmon, they now offer a large selection of meats from many different sources — check out their long list of imported fish here. We’ve had particular success with shellfish from Europe — mussels from Scotland and shrimp from Ecuador were delicious.
| Where? | Cost (RMB) per jin | Notes |
| Ikea | 69/500g | ASC certified, Atlantic |
| Metro market | 60-70/500g | ASC (Faroe Island: Bakkafrost) |
| Carrefour market | 128/500g | Faroe Island |
| Jingkelong market | 78/500g | |
| Tootoo.cn online store | 90/500g (36 RMB/200g) | Norway |
| Group Buy by Bianca | ~70/500g (~95/kg+10% + 65RMB) | Farmed: Faroe Island, Norway or USA |
| April Gourmet | 123/500g (245/kg) | Norway |
Besides TooToo, there are now a bewildering number of players in China selling foods online via apps and websites, with ridiculous amounts of investments from all the big internet players and finance companies. One such store my wife uses often is called yiguo (易果) at yiguo.com. We liked them initially for their imported fruits but they also have a decent selection of meat, including a special section for imported beef. Other large sites like yihaodian, Womai and JD.com’s grocery store are notable because they both have their own supply chains and distribution centers, which in theory could provide consumers better quality and more traceable products (with quicker deliveries, I’ve noticed). Amazon China also has their own online grocery store. All of these e-markets carry a big selection of imported foods of all types, far more than you would ever see in any local market.
Many expats get their salmon and meat from the small international markets such as April Gourmet or Jenny Lou’s, and that’s fine of course, and it’s certainly convenient for many on the way home from work. I just think the prices can be a lot higher than other options (see the comparison chart below), and I also worry about low sales volumes in small markets in terms of food safety. Many people also buy salmon at local markets like the popular Sanyuanli market, but I personally feel they have extremely inadequate food safety there; most vendors’ meats sit in the open air at room temperature, uncovered, on wooden slabs, with flies buzzing around. Do I really need to break down how many violations of basic food safety I just mentioned in that one sentence? I wouldn’t recommend buying meat from any market anywhere in the world if it’s sitting at room temperature for more than two hours.
Besides making your own salmon, eating in restaurants is definitely the next best option. All you sushi lovers can easily get your weekly omega-3 fix with even a few slices of salmon. Beijing is blessed with plenty of excellent Japanese restaurants and salmon dishes. Our favorite sushi place is a small Japanese market called yuqing (鱼清) just next to Yotsuba along the Liangma canal waterfront across from the Four Seasons Hotel; you can choose your raw fish from their shelf and the chef will prepare it right there for you to eat in the store.
What about the big percentage of readers who take a daily supplement of fish oil, including myself? This indeed has been long recommended even by the American Heart Association, but unfortunately the most recent studies, much larger than earlier studies, disturbingly show very little benefit from the supplement. There must be something else besides omega-3 in the actual fish that provides the heart-healthy benefit. Anyway, when my supply runs out, I won’t be continuing that anymore.
So there you have it; I hope I’ve convinced some of you that healthy fish = healthy heart. And for Beijingers, it’s not nearly as hard as you may have thought to add safe salmon into your diet, even at a reasonable price. For those of you in China out of the tier one cities or not near a good market, now there are plenty of online options to get salmon delivered right to your door. If you’re really worried about trust, sustainable fishing, and seafood free of chemicals and antibiotics, just stick with vendors that have ASC, BAP or MSC certification stickers on the fish packaging — Ikea and Metro would be your safest bets.
In terms of general value, here’s a nice graph from the JAMA review showing relative money spent on different types of fish to get your daily 250 mg of omega-3:
Estimated Costs of Consuming the equivalent of 250 mg/d EPA + DHA From FishUPDATE 2024: Please follow me at my new website, DrSaintCyr.com. Also my new YouTube channel youtube.com/@drsaintcyr