Arctic char is the closest thing you’ll find to salmon without actually being salmon. The two fish are relatives in the same family (Salmonidae), share a similar pink-to-orange flesh color, and cook almost identically. But char has a noticeably milder, more delicate flavor that makes it a popular swap for people who find salmon too “fishy.”
How They’re Related
Arctic char and salmon are cousins, not siblings. Char belongs to the genus Salvelinus (alongside lake trout and brook trout), while Atlantic salmon sits in the genus Salmo and Pacific salmon species belong to Oncorhynchus. They’re all salmonids, which is why they look and behave so similarly: cold-water fish, pink flesh, rich in fat, capable of migrating between freshwater and saltwater. Arctic char is actually the most northerly distributed freshwater fish on Earth, thriving in Arctic and subarctic lakes and rivers where even salmon can’t survive.
Taste and Texture Compared
If you’ve eaten Atlantic salmon, you know the profile: rich, buttery, distinctly sweet, sometimes nutty, with a strong “ocean bite.” Arctic char shares that buttery quality and sweetness but dials the intensity way down. It’s significantly milder than even the gentler salmon varieties, with a slight earthiness that sets it apart. People who avoid salmon because of its strong flavor often find char much more approachable.
Both fish are relatively fatty, which gives them that smooth, melt-in-your-mouth texture. Char’s flesh tends to be a bit more delicate and can range from pale pink to deep reddish-orange depending on diet. The color comes from the same pigments found in salmon, primarily astaxanthin and canthaxanthin, which the fish absorb from crustaceans and other prey. Higher fat content in the flesh also makes it appear redder. If you pick up a fillet of farmed char at the store, expect a color somewhere between pink and light salmon.
How to Cook Arctic Char
You can use char in any recipe that calls for salmon. Pan-searing, roasting, grilling, broiling, and poaching all work well. The USDA recommends cooking all fish to an internal temperature of 145°F (63°C), which applies to both species equally.
The main difference in the kitchen is that char fillets are typically thinner and more delicate than salmon fillets, so they cook faster. A skin-on char fillet in a hot pan needs only about three to four minutes per side. The skin crisps up nicely and holds the fillet together during cooking. If you’re used to the thicker center-cut portions of Atlantic salmon that can handle high heat for longer, just keep an eye on your timing with char so it doesn’t dry out.
Char works especially well in preparations where you want the fish flavor to stay subtle: light herb butter, citrus glaze, or simply seasoned with salt and lemon. Salmon can stand up to bolder sauces and marinades that would overpower char.
Nutritional Differences
Both fish are excellent sources of omega-3 fatty acids, the type linked to heart and brain health. Farmed Atlantic salmon delivers about 1.8 grams of EPA and DHA (the two most beneficial omega-3s) per 100-gram serving. Arctic char falls in a similar range, though exact numbers vary with diet and whether the fish is wild or farmed. Sockeye salmon, by comparison, provides about 1.2 grams per 100 grams, while pink and chum salmon come in around 1.0 gram.
In terms of protein, calories, and overall fat content, char and Atlantic salmon are close enough that swapping one for the other won’t meaningfully change your nutrition. Both provide high-quality protein in the range of 20 grams per serving.
Mercury and Safety
Arctic char is a low-mercury fish. Research on wild char populations across the Canadian Arctic found that mercury concentrations in the edible muscle tissue averaged between 0.03 and 0.09 mg/kg depending on location, well below the 0.5 mg/kg limit set for human consumption. None of the samples tested exceeded that safety threshold. Farmed Atlantic salmon is similarly low in mercury. Both fish are considered safe choices for frequent consumption, including for pregnant women and children.
Price and Availability
Arctic char and farmed Atlantic salmon are priced within a dollar or two of each other at most fish counters. A 2024 price sheet from a specialty seafood market listed char at $15.99 per pound and farmed Canadian salmon at $16.99. That said, char can be harder to find. It’s not stocked at every grocery store the way salmon is, so you may need to visit a fishmonger or order online. Availability is more consistent if you live near retailers that carry Icelandic or Canadian farmed char.
Sustainability
Arctic char has a strong environmental profile. Monterey Bay Aquarium’s Seafood Watch program rates Icelandic farmed char as a “Best Choice,” its highest designation. Char adapts well to land-based farming systems, including flow-through tanks that have a smaller environmental footprint than open-net ocean pens. Because char thrives in cold, clean water and grows efficiently in captivity, it avoids many of the ecological concerns associated with large-scale salmon farming, such as sea lice transmission to wild populations and escaped fish interbreeding with wild stocks.
Farmed Atlantic salmon ratings vary widely depending on the country and farming method, ranging from “Best Choice” to “Avoid.” If sustainability is a priority, char is one of the more consistently responsible picks in the fish case.
Which One Should You Buy?
Choose arctic char if you want something that tastes like a gentler version of salmon, with less fishiness and a more subtle sweetness. It’s an especially good option for people who are salmon-curious but sensitive to strong fish flavors, or for dishes where you want the seasoning to lead. Choose salmon if you prefer a bolder, richer flavor that holds up to heavy marinades, smoky preparations, or strong spice rubs. Nutritionally, you’re getting a comparable package either way.