The benefits and harms of chum salmon for the body, its composition and calorie content

© Olga Soloveva — stock.adobe.com

Share:

Chum salmon is a fish of the salmon family. In addition to easily digestible protein, it contains a lot of useful elements. Athletes often add fish to their diet - quickly digestible protein is necessary for the full growth of muscle mass. Not only steaks or fillets of chum salmon have beneficial properties, but also milk with caviar, and the latter is often used in the cosmetic field to improve the condition of facial skin.

Fish is suitable for proper nutrition and is a source of fatty acids such as omega-3, as well as minerals vital for the proper functioning of the body. Chum salmon fillet is a dietary product: when consumed in moderation, it does not turn into fat deposits, but is almost completely converted into energy. Nutritionists recommend including red fish in the diet of women and girls who want to lose weight.

general characteristics

Chum salmon is a type of Pacific salmon. This red fish is second in popularity only to the more affordable pink salmon, although chum salmon is the most common among other salmon.

Content:

• general characteristics
• The nutritional value
• Beneficial features
• Contraindications
• How to choose the right chum salmon
• Chum salmon in cooking

The weight of an adult carcass can reach 14-15 kg, and its length sometimes exceeds a meter. This fish belongs to the marine predators. The main delicacy for her is crustaceans, from which, in fact, she gets the red pigment for her meat.

This fish lives in the northern part of the Pacific Ocean, in the waters of the Bering and Okhotsk seas, as well as off the coast of North America. At 3-4 years of life, chum salmon are ready to spawn. And for this she goes to the rivers of Japan, the USA, Korea, the Kola Peninsula and the northern part of Primorye. It is interesting that she goes to spawn precisely to the waters of the river where she was born several years ago. No less curious is how chum salmon recognizes its native waters - it tastes it.

During such a journey, chum salmon meat loses its benefits. Pale brown, dull, devoid of healthy fats - this is what chum salmon fillet looks like during the spawning period. Not least due to the fact that, having entered the river waters, she stops eating and lives solely off of “reserves”. The appearance of the fish also changes: instead of the usual silver color, it becomes dark, almost black, and the teeth increase several times.

This species of salmon spawns only once in its life. Having laid eggs, chum salmon die: males immediately, and females after 10-14 days. There are summer and autumn chum salmon (based on the spawning period). Female summer chum salmon lay from 2 to 3 thousand eggs, while the autumn chum salmon (larger) leaves behind from 3 to 4.5 thousand “heirs”.

The nutritional value

Almost 3/4 of chum salmon fillet consists of water, and a fifth of the product consists of high-quality proteins. The calorie content of this fish is not the lowest - approximately 126 kcal, but with moderate consumption this will not affect the figure in any way. Moreover, the fats that make up the fillet are very beneficial for the body. In terms of the amount of proteins (and with them essential amino acids), the meat of this type of salmon is often compared to chicken. In addition, chum salmon is a source of methionine, an important amino acid that cannot be obtained from meat products. By the way, many nutritionists consider proteins from fish to be more beneficial for humans than meat proteins. One of the reasons is called digestion time. If, say, the human digestive system takes at least 5 hours to process veal, then it will take about 120 minutes to break down chum salmon and extract useful elements from it.

This Pacific fish contains almost all the components necessary for active life: almost the entire complex of B vitamins, vitamins A and E, important micro- and macroelements. Biochemists have determined that 100 g of chum salmon is:

• 22 mg calcium;
• 330 mg potassium;
• 205 mg phosphorus;
• 65 mg sodium;
• 0.5 mg iron;
• 35 mg magnesium;
• 430 mg fluoride;
• 0.8 mg zinc;
• 0.4 mg vitamin A;
• 1.5 mg vitamin E;
• 1.3 mg vitamin D;
• 1.3 mg vitamin C;
• 2.3 mg B vitamins.

Boiled

Boiled and freshly caught fish are similar in calorie content and composition.

• A 100-gram serving of fresh chum salmon contains 127 kcal, which will give a person 19 grams of protein and 5.62 grams of fat. There are no carbohydrates at all.
• Boiled chum salmon contains almost the same amount of calories - 125. The composition of protein per 100 grams is the same - 19, but there is slightly less fat - 5.45 grams.
• Boiled chum salmon produces aromatic fish soup.

But it is worth noting that when boiling (boiling), some of the microelements and vitamins are lost.

Beneficial features

Salmon fish, according to nutritionists, is an ideal product for maintaining heart health and strengthening blood vessels. Regular consumption of chum salmon meat significantly reduces the risk of stroke or heart attack. All this is due to the rich content of omega-3, omega-6 fatty acids, potassium, and magnesium. It is also important to recall that omega substances have long earned fame as anti-aging agents. Many believe that fatty acids from fish and seafood can prevent cancer, brain disorders and Alzheimer's disease.

Methionine contained in salmon is important for the proper functioning of the intestines. It prevents ulcers and erosions on the mucous membranes of the digestive organs. In addition, this substance has antidepressant properties. And this explains why it is recommended to eat red fish to improve your mood. In addition, methionine has a positive effect on liver performance.

The presence of thiamine in the meat makes chum salmon indispensable for the brain, and calcium and phosphorus have a beneficial effect on bone tissue. By the way, thanks to thiamine, salmon dishes restore proper digestion and also reduce the harmful effects of alcohol and tobacco smoke on the body.

Suffice it to remember that fillet contains vitamin A, and it becomes clear why ophthalmologists recommend red fish meat to improve vision.

In addition to the already mentioned advantages, chum salmon is good for the skin (activates the production of collagen), immunity (contains vitamin C), hemoglobin (is a source of iron). Its meat has antioxidant properties and reduces cholesterol levels in the body.

In general, chum salmon in the form of food is capable of:

• prevent aging;
• prevent cardiac diseases;
• treat inflammation;
• improve vision and brain function;
• reduce cholesterol;
• strengthen blood vessels and improve blood supply;
• prevent thrombosis;
• strengthen immunity;
• “start” metabolism;
• increase hemoglobin.

Calorie content, BJU, GI

The exact calorie content of fried chum salmon depends on what recipe the fish was prepared according to and whether fat was used. But on average it turns out to be approximately 228 kcal per 100 g.

And BJU dishes at the same time:

The glycemic index of the dish is 188. This is a fairly high indicator, so it is recommended to add treats to the menu in small portions.

How to choose the right chum salmon

Red fish is a very healthy, but also quite expensive product. It enters world markets mainly from the Far East. In Russia, 20 to 30 thousand tons of red fish are caught annually. But only young carcasses are suitable as tasty and healthy food. Meanwhile, inexperienced buyers can sometimes fall for the bait of unscrupulous sellers who, under the guise of chum salmon, offer cheaper types of fillets (for example, pink salmon). To avoid becoming a victim of scammers, just remember a few valuable tips:

1. Compared to pink salmon, chum salmon is much larger (the average weight of pink salmon is 2-3 kg).
2. The meat of young chum salmon is bright pink.
3. A fresh smell indicates that the fish was caught recently.
4. The eyes should be shiny, without clouding.
5. There should be no bruises or stains on a selected carcass.
6. The surface of a fresh carcass should not be slippery.
7. After pressing the carcass with your finger, the meat should recover. If this does not happen, the product is stale.
8. When refrigerated, chum salmon can be stored for no longer than 8 hours.

Harm and contraindications of fish

Despite a lot of positive qualities, chum salmon meat can cause harm to the body. First of all, it is not recommended to eat it for people who are allergic to seafood, as well as intolerant to any type of fish. Young children begin to introduce chum meat into their diet only from the age of 10 months.

First, give ½ teaspoon of boiled and crushed product, and then, if an allergic reaction does not occur, the portions are increased . There are few contraindications regarding the use of chum salmon. But people suffering from certain diseases still need to know about them.

• The product should be discarded if you have the following ailments:
• acute stage of gastritis or pancreatitis;
• open form of tuberculosis.

It should also be taken into account that salted chum salmon should not be eaten by people suffering from hypertension, since an increased concentration of salt can aggravate the condition.

Important! When buying chum salmon, press your finger on its surface

—
if the hole recovers quickly, it means the fish is fresh. Otherwise, refuse to purchase.

Chum salmon in cooking

Red fish is an excellent “raw material” for creating real culinary masterpieces. This delicacy can be fried, baked, boiled, stewed, pickled and salted. Salmon can serve either as an independent dish or as a component of more complex culinary variations.

Chum salmon meat has delicious gastronomic characteristics. But it is important to cook the fish correctly. Chum salmon is one of those sea creatures whose fillet is absolutely not suitable for frying. This type of heat treatment makes the meat dry and tasteless. Therefore, if you fry fish, do so exclusively using batter. Bake in foil or in a sealed container.

In supermarkets, chum salmon is available frozen, chilled, salted or smoked. Fresh carcass is good for fish soup and other hot dishes. Salted pieces can be used to prepare salads and other cold appetizers (but this type of chum salmon usually needs to be washed to remove excess salt).

However, not only chum salmon meat is a delicacy. Its caviar has no equal among other types of red caviar - it is denser, larger, and has a beautiful bright orange color.

How to improve the taste of fish?

1. Defrost chum salmon in 2 stages. The first one is in the refrigerator. The second is at room temperature. This way, the beneficial substances and correct consistency of the fillet will be preserved as much as possible.
2. The scales will come off easier if, before cutting, the carcass is first poured with boiling water and then dipped in warm water and vinegar.
3. It is better to bake chum salmon than to fry it. And if you fry, then only in batter (to maintain juiciness).
4. Before cooking, marinate pieces of fish (or carcass) in lemon juice.

The right recipe for salted chum salmon

Properly salted tender pink fish meat will serve as a tasty and beautiful addition to the holiday table. This method of cooking will also help to significantly extend the shelf life of the product. And most importantly, both fresh and frozen carcasses are suitable for salting.

So, let's start cooking. The first step is to prepare the carcass: defrost, rinse, remove fins, remove the skin. Divide the fish into large pieces and prepare the mixture for pickling. To do this you will need salt and granulated sugar in equal quantities. If desired, the mixture can be “revitalized” with pepper, fish spices, coriander, bay leaf, and nutmeg. It is also permissible to add a little vegetable oil. But the main thing in this matter is not to overdo it, so that the spices do not dull the natural taste of chum salmon. Mix all ingredients thoroughly and gently roll each piece of fish in the sweet and salty “powder”. Place the fish in a pan (enamel or glass), pressing tightly. Place in the refrigerator for a day. Cooked fish is delicious as a cold appetizer or sandwich product.

Original snack

The value of this snack will be appreciated by gourmets of any age. Moreover, it cooks very quickly. All you need is lavash, salted chum salmon, processed cheese, and herbs. Place slices of salted chum salmon on lavash spread with melted cheese and sprinkle with chopped onion. Form a roll and put it in the refrigerator (to harden). Serve in slices.

Chum salmon "pearl pearl"

Pearl barley porridge is a very healthy product. But not everyone loves this cereal. It’s a different matter if it’s with delicious red fish.

Boil the barley soaked in the evening in salted water. Cut the raw chum salmon fillet into pieces and simmer in vegetable oil with the addition of water (with the lid closed). In a separate pan, simmer the onions, zucchini, carrots and tomatoes. When all the ingredients are ready, place the vegetable mixture on a plate, with a portion of chum salmon on top. As a garnish – pearl barley. To serve effectively, the porridge can be spread in a thin layer on top of the fish.

Red fish stuffed with mushrooms

Peel the chum salmon, but do not cut the belly (make a cut across the belly). Rub the carcass with the spice mixture and place in the refrigerator overnight. Prepare a mixture of salt, pepper, coriander, lemon balm, dill, lemon (zest and juice). Use mushrooms with rice as minced meat. Bake in the sleeve for about 40 minutes. Serve with steamed carrots, cauliflower, broccoli.

Red fish has earned its popularity not least due to its delicious taste. But the right delicacy is not only tasty, but also healthy. And chum salmon is a clear confirmation of this.

More fresh and relevant information about health on our Telegram channel. Subscribe: https://t.me/foodandhealthru

We will be grateful if you use the buttons:

Classic recipe

Chum salmon fried in a frying pan can be prepared quickly and easily. Especially if you choose the most common classic version of the recipe. It requires a minimum of ingredients. The main thing is to use fresh, high-quality fish. It’s most convenient to take it straight away in steaks.

If the cook has a whole carcass in stock, then it will need to be cut into pieces.

Composition of ingredients

For the dish you need to take:

• chum salmon (already in steaks) – 4 pcs.;
• egg – 1 pc.;
• lemon – ½ piece;
• salt, oil, sesame.

Sesame seeds are an optional ingredient in the recipe. Therefore, you can completely exclude them from the treat.

Step-by-step cooking process

The cooking process includes several stages:

1. Chum salmon steaks should be washed and dried with napkins/paper towels.
2. You will need to rub the top of the fish preparations with salt.
3. Half the citrus must be squeezed out, and the resulting juice must be strained. Fresh juice should be poured over the fish pieces. Afterwards, it is also advisable to rub them with your hands.
4. It is advisable to leave chum salmon in this form for at least a quarter of an hour. The fish will have time to marinate, and its taste will become brighter and more interesting.
5. In a separate wide bowl, mix the raw egg with salt. Sesame seeds, if you decide to use them, must be scattered on a separate plate.
6. Each marinated piece of chum salmon remains moistened in the salted egg mixture. And then roll in sesame seeds.

Before frying the chum salmon steak in a frying pan, roll it in sesame seeds.
The treat will be fried in a frying pan with hot oil. It should be cooked on one side first. Then - on the other. The pieces should be evenly covered with an appetizing crust. In general, this process will take about 17-20 minutes. The readiness of the treat can be easily determined by the consistency of the fish. Its pieces will eventually begin to separate.

What can I add?

Garlic, hard cheese, and various spices can also be added to the treat. All of them can be crushed and added to the egg mixture. For breading, not only sesame seeds are also suitable, but also breadcrumbs.

How to serve a dish

Fish should be served freshly cooked and still warm. For example, you can put fresh vegetable pieces on plates, and ruddy chum salmon next to them. A variety of sauces will also go well with the fish under discussion. For example, made from unsweetened yogurt with chopped herbs, salt, lemon juice.