Recipe for Pink salmon with vegetables in the oven. Calorie, chemical composition and nutritional value.

Pink salmon in foil is a tasty and healthy dish that anyone can prepare.

A baked pink salmon dinner will always be highly appreciated even by gourmets.

Baked pink salmon cooks quickly, which is why many housewives love it. In addition, this fish is tender and tasty, and you need very little seasoning to cook it.

We offer a recipe for pink salmon in foil, which turns out surprisingly tender.
Even children eat it with pleasure. How do you cook pink salmon?

What's the benefit?

Fish with delicious fillet and large red caviar is a fatty species, but this does not in any way detract from its dietary value. It contains practically no carbohydrates, and proteins – about 60%. Thanks to this property, the body becomes satiated quickly and the feeling of fullness lasts for a long time.

Pink salmon, whose calorie content is 140 kilocalories for every 100 g in its raw form, is recommended by nutritionists for children, pregnant women, the elderly, convalescent patients, overweight people and athletes, since it contains easily digestible amino acids and other beneficial substances.

Doctors say that regular consumption of salmon reduces the likelihood of hypertension, atherosclerosis, strokes and myocardial infarction, and prevents the development of osteoporosis, diabetes, oncology, and thyroid diseases.

Pink salmon fish contains a complex of vitamins: A, C, D, K, E, PP, group B, as well as macro- and microelements and compounds of calcium, potassium, sodium, magnesium, phosphorus, iron, iodine, fluorine, sulfur, chromium, cobalt , zinc and copper.

Depending on the place of catch, the amount of fat, most of which is located on the abdomen, under the skin and in the fin area, can range from 2% to 8%. Polyunsaturated fatty acids (Omega-3), which are part of fish, actively fight free radicals in cells, as they are powerful antioxidants.

The benefits of pink salmon

The following beneficial properties of pink salmon are known:

• fish is enriched with vitamins, minerals and fatty acids, which are necessary to maintain healthy bones, hair, and nails;
• with regular consumption of fish, the functioning of the gastrointestinal tract is normalized, lipid metabolism is activated;
• the ability of fish to saturate cells with oxygen has been confirmed;
• boiled and steamed pink salmon is useful for regulating blood sugar;
• such fish dishes normalize the functioning of the central nervous system, improve the condition of the thyroid gland, and activate cerebral circulation;
• when pink salmon is included in the diet, the risk of developing gastric ulcers, arthritis, and hypertension is reduced;
• Fish quickly eliminates the feeling of hunger and, thanks to its increased fat content, saturates the body with energy.

Pink salmon: calorie content depends on preparation

A variety of dishes are prepared from pink salmon. The energy value of the final product is influenced by cooking methods. Pink salmon is used to make soup and fish soup, and is eaten fried and stewed, as well as in salads. It is baked on the grill and in the oven, steamed, salted, pickled, dried, smoked and canned.

Pink salmon meat itself is somewhat dry, but the taste can be improved with spices and some other secrets.
During cooking, vegetable and butter oil, wine, cheese, sugar, mayonnaise and other sauces based on sour cream or cream are often added to it, which leads to an increase in calories. Calorie content of fish: table

Useful properties of pink salmon

Pink salmon contains many nutrients, vitamins and microelements. Due to the high protein content, dishes prepared from this type of fish are very filling, while the calorie content of pink salmon depends on many factors. Fish can be prepared in different ways: it can be boiled, stewed, fried or baked. The calorie content of pink salmon also depends on the method of preparation.

The product contains all the necessary elements that help strengthen the body's immunity. These include sodium, fluorine, phosphorus, iodine, as well as vitamins B and P. The fillet of this fish contains Omega-3 fatty acids, which have a beneficial effect on the human body, rejuvenating the skin. The low calorie content of pink salmon compared to other types of sea fish is excellent for dietary nutrition. It contains all the necessary antioxidants that can remove unnecessary substances from the body. Pink salmon fish has a positive effect on the functioning of the gastrointestinal tract and stabilizes its functioning.

The calorie content of pink salmon depends on its composition. 100 g of the edible part of fish contains: fat - 6.5 g, protein - 20.5 g, ash - 1.2 g, saturated fatty acids - 1.1 g.

Fillet in batter

Pink salmon cooked in batter, which has a relatively low calorie content, tastes more tender than regular fried steaks; moreover, the meat does not fall apart and retains its original integrity. The dish can be served hot or cold as a snack.

The recipe is quite simple. Fillet the fish, cut into pieces, then carefully dip in batter and fry on both sides. First place the finished pieces on a paper towel to absorb excess fat, and then place them on a plate and garnish with herbs.

There can be many variations of batter. The main thing is that its consistency resembles thick sour cream.

Cheese batter: 2 tablespoons of mayonnaise and flour, salt, two eggs, 80 g of cheese, black pepper. Beat everything except cheese with a blender. Grate the cheese and add to the total mass. The batter is ready.

Milk batter: a glass of flour, an egg, 0.5 liters of milk, spices and salt. Beat everything except flour. While stirring, gradually add flour.

How to cook better?

Boiled fish tastes best in soup or fish soup. Pink salmon is no exception, the calorie content of which allows you to make a rich broth.

After cutting the carcass into fillets, what remains is the head and tail, ridge and fins, belly and skin. All this will make an excellent soup.

Place the fish parts in cold water and bring to a boil. Cook for 15 minutes, then add potatoes, rice, sauteed onions and carrots, and a couple of minutes before readiness - dill or parsley, allspice.

You can use canned pink salmon in its own juice as fish, but then they should be added at the end of cooking along with spices, and the soup should not be salted.

Real fish soup differs from fish soup in that it should contain a lot of fish meat, which, by the way, cooks faster than heads and tails. It is appropriate to put the whole onion in the broth (take it out after cooking) and potato pieces, as well as a set of seasonings, of which herbs, pepper, bay leaf are required, and rosemary, mint, garlic, star anise, sage are optional. You can color the broth with turmeric. Spices should be added carefully, in small quantities, so as not to overpower the delicate taste of the fish.

Smoked fish

Smoked pink salmon is a real delicacy. The calorie content of hot smoked pink salmon is slightly lower than cold smoked salmon, but in any case does not exceed 190 kcal per 100 g.

The preparation process is quite long and labor-intensive, requiring special equipment. The fish is first dry-salted or marinated, and then treated with smoke from sawdust from fruit trees. The temperature of hot smoking should not exceed 100 °C, cold smoking - even less.

Due to the absence of strong heat treatment, vitamins and other beneficial substances are well preserved in fish pulp. Smoked pink salmon is a delicious appetizer on the holiday table and the basis of many salads. For example, if you put it in a regular Olivier salad instead of meat, the salad will sparkle with a new taste.

Basic cooking methods

Like most other types of fish, pink salmon is used very rarely in its raw form (mainly in Japanese and other Asian cuisines). The most common ways to prepare this product are:

• roasting;
• steaming;
• baking in the oven;
• boiling;
• salting and pickling;
• canning;
• smoking (both hot and cold);
• grinding into minced meat and then preparing cutlets.

The peculiarities of heat treatment and the spices used significantly affect the KBZHU indicator (calories, proteins, fats, carbohydrates) of dishes prepared from pink salmon. By choosing the method of preparing pink salmon, you can (within certain limits) control its nutritional value. So, if you want to get as much protein as possible with a minimum amount of carbohydrates, then prepare dishes with boiled, steamed or smoked pink salmon. If you prefer a balanced composition of your products, then pay attention to dishes with baked fish or make cutlets from it.

Dry salting

Inexpensive and small in size, pink salmon fish is a very convenient material for balyk made at home. After removing the head and fins, cut the carcass lengthwise and remove the backbone. Rinse both pieces and blot dry with paper towels.

Sprinkle the inner surfaces of the halves with salt (80 g per 1 kg), fold them in the shape of a fish, skin side out, wrap tightly in a towel, tie with a rope and place in a container with a lid. Leave the pink salmon in this form in the refrigerator for 5 days. During this time, excess liquid will be absorbed into the towel, and the fillet will be salted.

Hang the pieces of fish, cleared of salt, in the air and dry for 3 days, after which the meat will acquire a characteristic taste familiar to gourmets. Rub the finished balyk with vegetable oil.

Baked pink salmon

Before baking, it is recommended to soak pink salmon in some sauce with spices and send it to the oven, wrapped in foil. Then the finished dish will be tender and juicy.

It is possible to significantly reduce the calorie content of pink salmon baked in the oven if you use regular kefir instead of cream and mayonnaise. For 1 kg of fillet you will need 100 g of kefir, lemon, salt, ground pepper and other spices.

Rub the pieces with spices and salt, pour kefir and lemon juice and marinate for at least half an hour. Cover a baking sheet with foil, place thin lemon slices on it, and fish on top. Place potato mugs between the pieces. Pour marinade over everything, cover with foil and bake for 40 minutes at 220°C. For beautiful browning, remove the top layer of foil five minutes before cooking.

Calorie content of pink salmon baked in the oven per 100 grams

The calorie content of baked pink salmon per 100 grams is 128 kcal. In a 100 gram serving of the dish:

• 17.9 g protein;
• 5.5 g fat;
• 1.5 g carbohydrates.

Read: Calorie content of boiled red rice

To cook pink salmon in the oven you need:

• cut 1 kg of fish into approximately equal-sized pieces;
• pepper and salt the resulting slices to taste;
• cut into half rings 2 pcs. onions;
• wrap fish and onions in foil;
• Bake pink salmon in the oven for 20 minutes.

Steamed fish

The simplest and easiest red fish dish is steamed pink salmon. Its calorie content is perhaps the lowest possible. Gut the thawed carcass, cut off the fins and head, and cut into halves lengthwise.

Sprinkle the prepared fish with spices and salt, sprinkle with lemon juice and place in a slow cooker. Cook in steam mode for 30 minutes. Serve boiled rice or mashed potatoes as a side dish.

Benefit

Due to its low fat content, especially saturated fat, pink salmon is considered a dietary product and can be recommended for inclusion in the diets of people seeking to lose weight. The large amount of protein in its composition causes a long-term feeling of fullness in the person who eats this fish.

The substances contained in this ingredient (especially phosphorus) help improve the condition of human skin, strengthening his bones, teeth, nails and hair. A large amount of iodine leads to improved functioning of the thyroid gland. Omega-3 acids are known antioxidants and regulators of glucose metabolism, which means that consuming fish containing them slows down the aging process in humans and reduces the risk of developing diabetes.

The presence of pyroxidine and histidine in the product helps to improve the condition of the nervous system of a person who consumes pink salmon. This fish also contains substances that improve metabolism and help improve the condition of the mucous membrane of the digestive system.

Counting calories

Pink salmon is not a very fatty fish, so in any form it can be classified as a dietary dish. Most often we eat salted fish. How many calories are in salted pink salmon? A hundred-gram serving of this yummy contains one hundred and sixty-nine kilocalories.

On a note! Pink salmon meat is rich in protein and boasts a balanced mineral composition. If you salt it correctly, the fish will retain all its usefulness.

Smoked pink salmon is not inferior to salted fish. Its calorie content depends on the smoking method. If the fish was subjected to the hot method, a hundred-gram portion will contain one hundred and sixty-one kilocalories. Cold-cooked fish is more nutritious – it contains two hundred and eighty-three kilocalories.

Pink salmon, which is prepared by steam treatment, has the lowest energy value. How many calories are in steamed boiled pink salmon? Its energy value is equal to one hundred and sixty kilocalories per one hundred gram serving. If this figure seems high to you, do not worry, because eating such fish does not leave fat deposits.

Boiled fish is delicious on its own, and it also makes delicious salads. The main thing is that such dishes will not “give” you extra centimeters on your waist.

On a note! Pink salmon goes harmoniously in taste with assorted vegetables.

If you are following a diet menu, pay attention to how many calories are in fried pink salmon. Such fish is certainly tasty, but its energy value is also high. It is equal to two hundred twelve kilocalories. By the way, the usefulness of fish decreases when fried.

When preparing pink salmon with the addition of a large amount of oil, carcinogenic components are released, which are considered quite harmful to our body. The best choice would be to fry the fish over a fire or grill pan. Then there will be fewer calories in pink salmon and more beneficial qualities.

Now let’s figure out how many calories are in baked pink salmon. If you cook fish in an oven without additional components, its energy value on average will be one hundred and thirty kilocalories. When adding sauces, vegetables and other ingredients, the calorie content of the dish becomes higher.

How many calories are in pink salmon

We have already said above that the calorie content of pink salmon is quite low. Raw fish meat contains 140 kcal per 100 g. But, of course, people do not eat raw pink salmon. How many calories are in cooked pink salmon depends on the cooking method. Here is a list of calorie content in pink salmon prepared in the most popular ways:

• calorie content of fried pink salmon – 212 kcal per 100 g;
• calorie content of boiled pink salmon – 168 kcal per 100 g;
• calorie content of stewed pink salmon – 152 kcal per 100 g;
• calorie content of baked pink salmon – 290 kcal per 100 g
  ;
• calorie content of hot smoked pink salmon – 161 kcal per 100 g;
• calorie content of cold smoked pink salmon – 196 kcal per 100 g;
• calorie content of salted pink salmon – 169 kcal per 100 g;
• calorie content of canned pink salmon is 136 kcal per 100 g.

Despite its rather low calorie content, this fish is very filling - the protein takes quite a long time to digest, at least 2.5 hours, so when you eat pink salmon, you don’t feel hungry for a long time.

As we can see, the lowest calorie is boiled and stewed fish. However, under the influence of high temperatures, the composition and properties of fish change during cooking, and many beneficial substances are destroyed. Salted fish is the healthiest - it is not subjected to heat treatment, which means that all its beneficial properties remain unchanged.

The calorie content of salted or lightly salted pink salmon is relatively low

, but when purchasing this product, check the calorie content on the label - some manufacturers add too much oil. For them, this is a way to make the product cheaper to produce, but this leads to the fact that the content of fish directly in 100 g of the product is reduced, and the calorie content of pink salmon increases and can reach 260-300 kcal per 100 g.

Another important information you should check on the pink salmon label is the production date and expiration date. Try to buy fish whose shelf life is only a few months away. The same can be said about buying frozen fish. Moreover, the inside of the belly of frozen fish should be pink - yellow color is a sign of old fish or violation of storage rules. Such pink salmon will most likely be bitter.

If the carcass has a head, inspect the gills - they should be red and without mucus. The weathered fins and tail show that the fish was thawed and frozen many times. White pink salmon fillet will be dry and tasteless, choose pink meat. Also pay attention to the calorie content of frozen pink salmon indicated on the package.

. If it is less than 140 kcal per 100 g, then most likely you risk buying a lot of frozen water along with the fish. But even if the calorie content is normal, choose a product in transparent packaging, which allows you to assess whether they are trying to sell you ice at the price of fish.

It is most profitable to buy gutted pink salmon, but if you are going to cook fish soup, it is better to take the whole carcass - you will need the head of the fish for fish soup.
However, when calculating the amount of ingredients, keep in mind that at least a third of the weight of the product will be giblets, which you will discard. If you liked this article, please vote for it:
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Pink salmon is one of the popular industrial fish, it is also called pink salmon. The product is valued for its quite tasty meat and delicious caviar. Pink salmon, whose calorie content is of interest to many people losing weight, is an inexpensive fish product that is affordable. Often women who monitor their weight ask what the calorie content of pink salmon is.

Today, sea fish is a product presented in almost every small town in a large assortment. Pink salmon is no exception. Fish fillets can be purchased not only frozen, but also fresh. Fresh pink salmon is definitely healthier.

In order to get all kinds of useful vitamins and microelements, you need to be able to choose pink salmon, like any food product. The quality and freshness of the fish delicacy is indicated by the color of the fillet: it should be a soft pink shade.

What fish should you not eat?

In order for pink salmon to give you gastronomic pleasure without harming your health, you need to choose it correctly. Of course, not everyone can afford freshly caught pink salmon. Only those who live in the Far East enjoy it. And to all other regions, pink salmon is supplied fresh frozen.

On a note! Pink salmon that has been stored for quite a long time and has been frozen more than once will taste bitter after cooking.

How to choose the “right” pink salmon? Follow these tips. First, consider what color it is. If the fish is pink (light or darker), then it can be purchased. But a yellow tint indicates that the quality of the product leaves much to be desired and should be discarded.

Secondly, look carefully at the pink salmon’s eyes. In a good fish they will be light. If the eyes are cloudy, it means that the pink salmon was stored for a long time. But this applies to chilled fish, and frozen pink salmon always have cloudy eyes.

Baked pink salmon with spicy sauce

Fish with mustard and cream sauce is tasty and piquant. Its aroma will blow away all your household members! To reduce the calorie content of your dish, choose cream with a low fat content. And for those who are not afraid of extra pounds, you can use a fatty homemade product as the basis for the sauce.

Ingredients:

• pink salmon (fillet) – 0.6 kg;
• cream – 45 ml;
• grain mustard – 35 g;
• dried rosemary – three grams;
• dried oregano – three grams;
• salt;
• onion - head;
• black pepper.

With sour cream sauce

This is a very quick and simple recipe, but the taste is amazing.

Ingredients:

• Pink salmon – 500 g
• Sour cream – 4 tablespoons
• Milk – 0.5 cups
• Pickled cucumber – pcs.
• Bunch of dill
• Salt, spices

Preparation of ingredients – 15 minutes. Cooking time: 30 minutes.

1. Clean the fish well, remove any remaining scales, cut into large pieces, add salt and pepper.
2. Finely chop the dill.
3. Mix sour cream and milk in a bowl, add dill and ground black pepper.
4. Finely chop the pickled cucumber.
5. Add a little vegetable oil and water to a baking sheet with foil, place pink salmon.
6. Add pickled cucumber on top.
7. Pour sour cream sauce over the dish and cover with foil. Cook for 25 minutes.

Number of servings – 5. Total KBJU: proteins – 101.3, fats – 35.3, carbohydrates – 6.3, calories – 747.6.

How to burn calories from 100 g of baked pink salmon

For example, to burn all the calories from 100 grams of baked pink salmon, you will need 12 minutes of running or 2 hours 26 minutes of sleep.

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Calorie content of stewed pink salmon per 100 grams

The calorie content of stewed pink salmon per 100 grams is 142 kcal. Per 100 gram serving:

• 13.7 g protein;
• 8.6 g fat;
• 2.4 g carbohydrates.

Read: Calorie content of fried chickpeas

Despite the fairly high calorie content, stewed fish is often included in the diet. This is due to the fact that such a dish contains a lot of unsaturated fatty acids, minerals and vitamins.