Pink salmon is one of the most popular representatives of salmon. It has a pleasant and delicate taste, rich in vitamins and minerals. Adherents of a healthy diet should include it in their diet at least once a week. It improves the functioning of the brain, circulatory, digestive, immune systems, endocrine glands and many other structures of the body.
Dietary recipes from pink salmon will make your diet more varied and complete. This product will be an excellent alternative to meat, as it contains a lot of protein and is low in calories.
Is fish considered dietary?
When losing weight, the body needs nutrients, pink salmon is rich in them. It contains vitamins B, C, A, phosphorus, magnesium, chromium, iron, etc. All these substances are necessary for the normal functioning of many organs and systems.
This fish is filling because it contains a lot of protein (20.5 g/100 g), which is slowly absorbed by the body. Therefore, after consuming it, the feeling of hunger quickly disappears, which does not torment until the next meal, so the risk of overeating is minimal.
This is interesting! Dietary recipes from pink salmon should be included in the menu when losing weight, since its nutritional value is low - on average 150 calories per 100 g.
Pink salmon contains Omega-3 fatty acids, which prolong youth. And nicotinic acid improves the functioning of the digestive tract.
In addition, pink salmon has the least fat of all salmon. A 100 g piece contains only 6.5 g of lipids. Therefore, the product can be considered dietary. But this does not mean that fish can be eaten every day and in large portions. Nutritionists advise consuming 100-150 g of it twice a week. This is quite enough to saturate the body with useful substances.
There are different recipes for pink salmon, but to make the dish dietary, boil, bake (without fat) or steam it. You will have to give up canned, smoked, fried, salted pink salmon. In this form, it contains a lot of calories, salt and carcinogens.
Pregnant women, people with peptic ulcers, liver pathologies, allergies to its components (iodine, phosphorus) should avoid pink salmon.).
Dietary pink salmon goes well with boiled vegetables (carrots, cauliflower, broccoli, zucchini) or fresh (paprika, tomato, cucumbers), cereals (brown rice, bulgur, pearl barley, etc.), and herbs. The product should be used carefully with mushrooms, potatoes and eggplants; their quantity should be limited.
It is better to eat pink salmon during lunch or dinner. It's a bit heavy for a first breakfast. You shouldn’t eat it as a second dinner either. As a last resort, you can eat a light dish of pink salmon 3-4 hours before bed, as it digests slowly.
How to choose quality fish?
The life of pink salmon is short. In two years it grows 65-78 cm in length, no more than 3 kg. The male can weigh more, reaching 5 kg. This fish lives in the oceans and goes to freshwater rivers to spawn. The fish has the greatest nutritional value before the start of migration. Unfortunately, in fresh river water, pink salmon meat almost completely loses its taste and becomes whitish in color. If you buy frozen fish, then pay attention to the fact that the fillet of pink salmon caught at sea is a soft pink color.
Among other representatives of salmon, it is the most budget-friendly. Easy to obtain, rarely reaches maximum values of more than 350 rubles in raw form. Caviar, which is not inferior in nutritional value to salmon, is considered a delicacy. It differs only in the smaller size of the eggs. It's cheaper. If you are lucky, having bought an uncut female fish carcass at the market, you can find caviar and cook it yourself at home.
Cooking features: how to make fish juicy and tasty
The disadvantage of pink salmon is that its meat is a bit dry, especially after regular frying or baking. But if you cook it correctly and select the right ingredients, then its meat will be juicy and melt in your mouth. Pink salmon can be boiled, steamed, baked or stewed.
Attention! You can use fresh or freshly frozen fish in dietary recipes. The meat should be pink, yellowish meat will taste bitter. Make sure that there is no mucus on the product, and that the fins and tail are not winded.
Choose the main ingredient for dietary recipes in trusted places. It is recommended to buy whole fish rather than fillets separately. It is easier to determine the freshness and quality of the product by looking at the carcass. Plus, the whole cut retains more vitamins and minerals than frozen steaks. Therefore, even if the recipe calls for fillet, buy whole pink salmon from which you can cut pieces.
To prepare juicy pink salmon, you need to choose the appropriate ingredients, for example, vegetables, low-fat sour cream, yogurt, cheese, lemon juice, soy sauce, fish and vegetable broth. It is also worth paying attention to the cooking method: in foil, in a sleeve, in a pot, in a slow cooker. Heat treatment should not be too long, as a lot of juice will come out of the fish.
To improve the taste of a dietary dish, you need to marinate it. For this you can use sauces, fruit juice, fermented milk products, and various spices.
You can increase the juiciness of the fish if you twist its fillet into minced meat and make cutlets or meatballs from it. You can also stuff the skin with chopped meat and vegetables.
Pilaf with pink salmon
Pilaf with fish takes on a completely different flavor interpretation. This dish will be appreciated by all family members. In order not to waste time choosing bones, it is better to use pink salmon fillet for cooking.
Required:
- pink salmon (fillet) - 0.3 kg;
- carrots - 0.2 kg;
- onion - 0.2 kg;
- brown rice - 200 g;
- garlic - 5 cloves;
- water - 2.5 tbsp.
How to cook:
- Peel the carrots and cut into cubes. Chop the onion into half rings. Sauté vegetables until soft in a non-stick frying pan without adding oil.
- Cut the fish fillet into small cubes, place in a saucepan, add overcooking. Simmer for about 5 minutes.
- Rinse the rice, add to the rest of the ingredients, and add water.
- Bring to a boil over high heat, then reduce the gas, add salt and spices.
- 5 minutes before readiness, add peeled and chopped garlic. There is no need to stir the pilaf during cooking.
Top 10 best recipes for pink salmon dishes: from soup to kebab
There are many dietary recipes with pink salmon, so there will be no problems with diversifying your diet. You can use its meat to prepare delicious, aromatic soups, bake it with vegetables, make rolls, kebabs, etc. The main thing is to choose low-calorie components for it so that weight loss does not stop and the body receives the necessary nutrients.
Baked in the oven
The recipe for dietary pink salmon in the oven is probably the simplest, fastest, and therefore popular. In 20 minutes, a delicious, satisfying and light lunch is ready.
Recipe:
- Gut the carcass and wash it.
- Rub the fish with salt, spices, and lemon juice.
- Chop a small bunch of dill and put it inside.
- Wrap in foil and refrigerate for half an hour.
- Then make a couple of holes for steam to escape and place the workpiece in the oven for 20-30 minutes at 180 degrees.
Sprinkle the finished dish with herbs and serve with rice or vegetables.
Baked with vegetables
There is a more interesting dietary recipe for pink salmon that uses a variety of vegetables. Thanks to them, the meat is more juicy and flavorful.
Step by step recipe:
- Wash one medium-sized carcass.
- Mix lemon juice, salt, Provençal herbs. Brush the fillet liquid onto the inside of the fish and place it in the refrigerator.
- Cut the onion into half rings, the carrots into thin strips, separate 200 g of broccoli into florets, remove the seeds and cut the paprika into strips.
- Place foil on the pan, arrange the vegetables (mix in layers or evenly).
- Take out the fish, place it on top, wrap it in foil, and make a couple of holes.
- Bake for about 40 minutes at 180 degrees.
- Then uncover the pink salmon with vegetables and bake it for another 10 minutes to brown.
Pink salmon with vegetables (with onions, tomatoes and carrots)
The following recipe is used when seasonal vegetables begin to appear. Greenhouse tomatoes give little juice, so you should wait for ground tomatoes; with them, baked fish will be like in the best restaurant. Here you will need fillet, which you can separate yourself or buy ready-made.
Ingredients:
- Pink salmon – 0.5 kg;
- Tomatoes – 4 pcs.;
- Onion – 2 pcs.;
- Carrots – 1 pc.;
- Mayonnaise – 100 g;
- Vegetable oil – 3-4 tbsp. l.;
- Salt, spices.
Step-by-step preparation:
- Divide the fillet into portions, season with salt and pepper, and set aside to marinate for 30 minutes.
- Cut the onion into cubes, grate the carrots, sauté in vegetable oil.
- Grease a baking sheet or mold, place the fish fillet skin side up.
- Cover with overcooked vegetables.
- Cut the tomatoes into slices and distribute them over the pieces of pink salmon.
- Apply a grid of mayonnaise. To do this, you can use a cooking syringe or gently squeeze the sauce directly from the bag.
- Cover with foil. Set the temperature to 200°C. Bake in the oven for 30-35 minutes.
Vegetables add juiciness to dry pink salmon, and the fish turns out very tender and aromatic. If desired, add seasoning or herbs - dill, rosemary, basil.
Main conclusions
Pink salmon is a valuable and healthy product that fully claims to be a dietary product. It saturates the body with nutrients and contains a minimum of calories and fat. It is rich in high-quality protein and Omega-3 fatty acids, which accelerate fat burning. It is better to eat pink salmon no more than 2 times a week, this is quite enough to saturate the body.
The optimal cooking method for losing weight is boiling, baking, steaming. It is better to eat pink salmon for lunch or dinner. Dietary pink salmon recipes will be an excellent addition to your diet. Tell us in the comments what low-calorie pink salmon dishes you prepare.
Oatmeal pancake with pink salmon
A delicious and easy PP breakfast recipe! A great start to the day for those who watch their figure.
Required:
- oat flakes - 3 tbsp;
- salted pink salmon - 50–70 g;
- egg - 2 pcs.;
- milk up to 1.5% - 1 tbsp;
- small tomato—1 pc.;
- curd cheese - 2 tbsp;
- lettuce - 1 leaf;
- greens - a couple of sprigs;
- salt, pepper - to taste.
How to cook:
- Beat the eggs, mix them with milk and oatmeal. Leave for 15 minutes to allow the flakes to swell. After time, add finely chopped herbs and a little salt. Mix.
- Heat a non-stick frying pan. Distribute the mixture evenly and cover with a lid. Fry the pancake for a couple of minutes on both sides.
- Wash the tomato, cut into slices.
- Grease half of the pancake with curd cheese, add washed lettuce, tomatoes and fish.
- Cover the ingredients with the free half of the pancake.
Selection and preparation of ingredients
Before you start preparing dietary fish, carefully select the main ingredient, because the final result depends on its quality. Thus, the weight of a pink salmon carcass should be no lower than 800 g and no higher than 1500 g, and its fillet, belly and gills should be painted in bright pink or red tones.
In this case, the belly should be flat and not bloated, and there should be no dents on the carcass after pressing. The scales of the fish should be clean, smooth and shiny, and the skin should fit tightly to the fillet. Avoid purchasing pink salmon that smell of ammonia.
Preparation of the main ingredient involves cleaning it: the fish must be gutted, fins and tail trimmed. If you cook with your head, be sure to remove the gills so that they do not give off a bitter taste. Additional components of the dish can be tomatoes and other vegetables, garlic, onions, which need to be washed and peeled.
Important! You can prepare dishes from both fresh and frozen red fish. In the second case, the product should not contain more than 5% of ice from the total weight of the carcass.
Which pink salmon can you take when losing weight?
Red fish initially does not belong to dietary varieties. These are breeds of fish with white meat. However, proper nutrition is not always aimed at losing weight. And with the correct combination of pink salmon with other ingredients, you can still lose weight. The main thing is to follow the recipes with or without photos. The main thing is that the KBZHU is indicated in the presence of a list of ingredients and the number of servings, as well as the cooking sequence.
It is better to eat boiled or steamed pink salmon, baked in the oven. Even pink salmon cutlets or steaks can be cooked without frying. Lightly salted fish should also be avoided. In terms of weight, it is better not to exceed the bar of 800 grams. pink salmon per day. Too much consumption of certain products (even if they are generally useful) can negatively affect the functioning of internal organs: the gastrointestinal tract, liver, kidneys.
Which pink salmon can be taken for recipes for weight loss and dieting:
- fresh fillet or whole carcass;
- frozen fish.
You can also use canned fish.
Additional tips for dieting:
- the best side dish: fresh or stewed vegetables, as well as steamed ones (cabbage, zucchini, carrots);
- It is not recommended to combine potatoes and eggplants with pink salmon, as well as usual grocery products (pasta, rice);
- It is better to replace salt with lemon juice and natural spices (not cubes like maggi).
The use of greens in cooking is not prohibited.
What spices go well with pink salmon (baked, in the form of cutlets, in the ear, etc.):
- ground black pepper;
- chopped garlic;
- fresh and dried dill;
- thyme;
- Italian herbs;
- basil;
- oregano.
