Calorie content of steamed pink salmon. Chemical composition and nutritional value.

Product calorie analysis

Ratio of proteins, fats and carbohydrates:

Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin D maintains calcium and phosphorus homeostasis and carries out the processes of bone tissue mineralization. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
Vitamin PP is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Iodine is involved in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Copper is part of enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
Selenium is an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, and is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Fluoride initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
Chromium is involved in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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Pink salmon is so popular that there is hardly a person in the world who has not tried it.
You can prepare a variety of dishes from it. How many calories are in pink salmon depends on the recipe for its preparation.

Recipes from specialists

Review of TOP 5 recipes

Compound:

Pink salmon head – 3 pieces;
Pink salmon tail – 3 pieces;
Potatoes – 6 pieces;
Onion – 1 head;
Salt, pepper, herbs - to taste.

Place the soup set in a saucepan with water. Boil and cook for 25–30 minutes. Strain the resulting broth. Add peeled chopped potatoes and boil again.

Then add chopped and peeled onions and carrots. Boil vegetables on the stove at medium temperature for about 15 minutes. Add peeled and chopped fish, salt, pepper and herbs to the prepared soup. Keep the cooked fish soup closed for about 10–15 minutes.

Components:

Canned pink salmon – 1 can;
Potatoes – 3 pieces;
Rice (millet) – 3 tablespoons;
Carrots – 1 piece;
Onion – 1 head;
Salt, spices, herbs - to taste.

Boil water, add the washed cereal, and boil for 15 minutes. Next, add peeled and chopped vegetables and spices: potatoes, onions, carrots, bay leaves, seasonings, herbs. When the vegetables are boiled add canned fish.

Components:

Pink salmon – 500 grams;
Potatoes – 3 pieces;
Chicken egg – 3 pieces;
Onion – 1 head;
Carrots – 1 piece;
Butter, herbs - to taste.

Place the fish cut into pieces in water and boil for about 25 minutes, add salt. Add peeled chopped potatoes. Fry the chopped onion and grated carrots using butter.

When the potatoes are ready, place the fried vegetables in the fish soup. In another bowl, beat the eggs and slowly pour them into the cooking soup, stirring constantly. Add greens.

Components:

Fish fillet – 300 grams;
Onion – 1 head;
Carrots – 1 piece;
Potatoes – 3 pieces;
Champignons – 200 grams;
Spices, herbs - to taste.

Lightly fry the fish fillet cut into slices on both sides, place in a deep bowl, pour boiling water over it and boil for 20–25 minutes. Place peeled, chopped potatoes into boiling soup. Chop the mushrooms, fry them together with onions and carrots, add broth. Season with seasonings and herbs.

Let's get acquainted with the ingredients that are needed to prepare fish soup from the head of pink salmon. We prepare products according to the specified quantities. From kitchen utensils we take a cutting board, a knife, a frying pan for frying vegetables, a spatula, a grater, a spoon and a 2-2.5 liter pan.

First of all, let's deal with the main ingredient of the proposed hot dish - pink salmon head. We rinse it under cool running water. Place in a saucepan, add water, and place on the stove to cook. As soon as the water boils, reduce the heat. Cook the fish head until done. Then filter the resulting fish broth from the pink salmon head through a fine sieve. Season the broth with salt, based on your taste.

Let's move on to the next stage of preparing the fish soup. We peel the potato tubers and then cut them into cubes or bars. Transfer the potato slices to the fish broth.

As you know, ukha is most often prepared using grains such as millet. We wash the millet cereals very thoroughly under cold water several times. The water after washing the millet should be absolutely clean and transparent. Transfer the washed millet to a pan in which the potatoes have already boiled.

Now we wash the vegetables: carrots and onions. We clean these ingredients and proceed to grinding. We grate the peeled carrots, and just finely chop the onions.

The chopped vegetable ingredients for the fish soup need to be fried a little in vegetable oil. For this procedure, pour vegetable oil into the frying pan. Let's heat it up. Place chopped carrots and onions into heated oil. Sauté them until soft. We try hard not to overcook.

We check how things are going in our pan with the readiness of potatoes and millet cereals. These boiled ingredients should be almost ready. Place the sautéed vegetables into the pan. Continue cooking the fish soup in fish broth. In parallel with this process, he is preparing fresh herbs, which will become the final culinary “touch” in preparing pink salmon head soup. We wash the greens (this can be dill, green onions or parsley) under running water. Then dry the greens using a paper towel. Finely chop the prepared greens using a knife.

Fish soup recipes are present in almost every national cuisine. More precisely, there are recipes for fish soups. But the ear... The ear is a domestic invention. Initially, this soup was cooked exclusively in the fresh air, and even on a smoky fire. And the fish soup was prepared only from freshly caught fish. Today you can cook fish soup from fresh, frozen, or canned fish.

For example, pink salmon soup is a very suitable recipe for both an everyday menu and a dinner party.

Of course, fresh pink salmon is not available to everyone and not everywhere, but frozen or canned salmon can be found in any supermarket.

This fish soup turns out great! Nourishing and light at the same time, beautiful and quite easy to prepare. By the way, there are quite a few recipes for pink salmon soup. Let's try to cook this wonderful soup using different recipes.

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.

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.

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 red fish?

How many calories are in pink salmon? There will be few of them in raw fish, only 152 calories per 100 grams, but no one eats it like that. Let's figure out what calorie content this fish will have if you cook it in different ways, and how many grams per day is considered normal in order to get the maximum benefit from this product.

Baked pink salmon

100 grams of baked fish contains 128 calories. The baking option is considered one of the best, because it is in this way that the fish retains maximum benefits for the body. It is worth eating pink salmon in this form several times a week (2-3 times) at lunchtime or for dinner.

The norm of consumption can be considered 250-350 grams, depending on what you eat the fish with. If these are vegetables, you can eat a maximum of 350 grams of fish, and if there is mashed potatoes or any other “heavy” side dish, then it is better not to exceed 250 grams.

Salted pink salmon

The percentage of calories in pickles is always high, but even in pink salmon it is not the same as in many other salted types of fish. The calorie content of pink salmon is 168 calories per 100 grams. If the fish is lightly salted, then the percentage will be lower, approximately 140-150 calories. However, even despite the low calorie content, you should not consume more than 250 grams of salted pink salmon per day, and it is better not to eat it more than once or twice a month.

This applies not only to pink salmon, but also to all products that are salted. Everyone should be well aware of the harm that such an amount of salt brings. The benefits of salted pink salmon will not be as great as any other type.

Salted pink salmon

It’s not for nothing that many fish lovers like this cooking method. It tastes very delicate, while retaining many substances necessary for the body. The calorie content of hot smoked pink salmon per 100 grams is approximately 160 calories. It is better to reduce this product for those who have digestive problems, but in general, any healthy person (even if he is on a diet) can eat this fish.

For those who do not adhere to any dietary menus and do not want to lose weight, the consumption norm is 150 grams per day, and for those who are on a diet or losing weight - a maximum of 90 grams per day. Moreover, smoked fish, like salted fish, should not be eaten more than 1-2 times every two weeks.

Fried pink salmon

Everyone loves fried fish, no matter what type it is. However, not everyone realizes how many calories this product contains. This method is the most high-calorie and the most harmful, at least for those who are trying to lose weight.

100 grams of fried pink salmon contains 170 calories, and if it is cooked in batter, even 240 calories. This product should definitely be eaten in minimal quantities if you are on a weight loss regimen. The maximum dosage of this dish per day is 250 grams. And for those who are losing weight – 100-130 grams. It is better to serve fried pink salmon with vegetables, so it will be easier to digest. You should not cook this dish more than once every two weeks.

Steamed pink salmon

Steamed pink salmon will contain approximately 145 calories (per 100 grams). This option is definitely recommended for those who are on a diet. However, anyone will really like steamed pink salmon if you cook it correctly. It works best in a slow cooker or double boiler, but there are other alternative recipes, of which there are many on the Internet. We suggest serving it with some sauce, for example, pesto sauce. Try it, it's very tasty!

Boiled pink salmon

Although the calorie content of boiled pink salmon is high, the product retains many useful vitamins, micro- and macroelements that the human body needs so much. There are 168 calories per 100 grams of pink salmon, but the consumption rate is only 200-230 grams, which means you won’t gain any weight.

Moreover, boiled pink salmon can be served with “heavy” side dishes, and not just vegetables. But if you are on a diet, of course, it is better to give preference to vegetable salad.

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.

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.

Ear from the head and tail of pink salmon

Ukha is a traditionally delicious Russian dish. To cook it, different types of fish are used. But the most delicious fish soup is made from pink salmon.

Why is the ear out of the head?

Some housewives unknowingly throw away this part of the fish and use the cut fillet to prepare various dishes. But it is the fish head that makes the most delicious soup.

How to catch more fish?

Over 13 years of active fishing, I have found many ways to improve the bite. And here are the most effective:

Bite activator. Attracts fish in cold and warm water with the help of pheromones included in the composition and stimulates its appetite. It is a pity that Rosprirodnadzor wants to impose a ban on its sale.
More sensitive gear.
Read the relevant guides for a specific type of gear on the pages of my website.
Pheromone
-based lures .

You can get the rest of the secrets of successful fishing for free by reading my other materials on the site.
It is hardly possible to prepare a dish from just one head. But it is considered the main product. Fish broth is prepared from it - the main part of the soup. Thanks to the fish head, it turns out nutritious and rich.

Seasonings and ingredients for cooking:

Celery and parsley give the dish a unique taste and aroma;
Bay leaf, peppercorns;
Fresh vegetables: potatoes, onions, carrots.

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.

Pink salmon soup recipes

Pink salmon fish soup

Potatoes – 4 pieces.
Onion – 1 large head.
Dill greens – 1 large bunch.
Pink salmon – 2 large fish. On average, one pink salmon is about 30-40 centimeters in size, so if you have a large pan and the salmon soup
goes away quickly, you can take three pieces.
Salt, peppercorns, bay leaf - by eye and to taste.

Wash the fish and use a dishwasher to remove the characteristic mucus under running water. Let's cut it and take out the ridge. First, let's prepare the broth: we will need the heads cleaned from the gills, and the backbone will also be useful. Place all this in a saucepan and fill with water. Boil, add bay leaf, pepper and salt. We taste it and cover it with a lid, put it on low heat - about 30 minutes.

In the meantime, we will cut the fish into pieces, we will put it in a pan, after we get rid of the heads and backbone. Peel the potatoes, cut them into cubes, and throw them in with the fish. Now chop the onion finely and put it in the ear. You can simply throw a whole onion in, and when it is cooked, remove it. After 20 minutes, you can lower the greens, taste for salt and spices, close the lid and simmer over low heat until the potatoes are ready.

Pink salmon soup with cream

Potatoes – 5 pieces, medium size.
Carrots – 2 pieces, medium size.
Onion – 2 pieces, medium size.
Tomatoes – 3 large pieces.
Pink salmon - 2 medium fish.
Cream – 25%, one and a half to two glasses.
Dill and basil greens - half a bunch each.
Salt and pepper - to taste.
Olives - for serving.

This is not just tasty, it is very filling, but light, with a pleasant aroma and delicate color. Let's start by preparing the vegetables: onions, potatoes, carrots - peel and cut into small cubes. Tomatoes need to be doused with boiling water, peeled and cut in the same way as all vegetables.

We clean the fish, rinse it, cut off the fins and heads. Divide the salmon into large pieces. Cook the broth from the heads, cleared of gills, with the addition of salt and seasonings. In the meantime, pink salmon soup

It's cooked, we sauté the carrots and onions in butter for about 15 minutes over low heat, then add the tomatoes, stir and simmer under the lid, adding water.

When the broth is ready, which will take no more than half an hour, remove the giblets, add the potatoes, and cook for 15 minutes. Then lower the pink salmon, fry it, and cook for another 15 minutes. Then pour in a little warmed cream, simmer under the lid for 10 minutes and add chopped herbs, let the dish sit on the fire for another 10 minutes, then remove. When serving, garnish with olives.

The dish is very popular among today's housewives. To prepare it, it is quite enough to use the head or tail of a fish, as well as canned fish.

Other components are available in any store, so even a housewife without experience can prepare the dish. Due to its low calorie content, this soup is consumed during various diets. There are no harmful substances in pink salmon, so soup made from it can be consumed by children.

Ukha is an easy dish to prepare. First, the broth is boiled, then it is seasoned with vegetables and spices. When using canned fish, the vegetables are boiled first and then the canned food is added.

Spices play an important role in cooking. As a rule, ordinary spices are enough: salt, bay leaf, herbs, pepper. To prepare a dish with a lot of calories, various grains are added: pearl barley, rice.

The tail and head are a typical cooking kit. When preparing the dish, you can use other fragments of fish, but the tail and head are quite enough to get a hearty broth.

Preparing the dish takes minimal time. An important step in cooking is cleaning the fish from the bones. After cooking, it is advisable to leave the fish soup covered for about 20–30 minutes.

Features of pink salmon soup

Its fish soup is not only nutritious and appetizing, but also, of course, healthy. It contains many different substances that have a beneficial effect on the body: macroelements, nutrients, vitamins, Omega-3 acids.

Eating this fish helps protect the body and has a beneficial effect on the skin. It contains vitamins A, B, C, as well as PP, which have a positive effect on the nervous and digestive systems. It is rich in minerals that generally have a good effect on the body: chromium, iodine, phosphorus, sulfur, magnesium.

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.

Effect on the body (benefit and harm)

This representative of salmon contains many trace elements and vitamins that are beneficial to health. Firstly, the fats in fish are polyunsaturated, that is, essential.

Secondly, it is a storehouse of vitamins such as A, C, D, E, B, PP, micro- and macroelements potassium, magnesium, calcium, phosphorus, sulfur, etc. Therefore, nutritionists recommend consuming pink salmon meat at least once a week.

Benefits for men and women

Fish is especially useful for women. Omega-3 is an antioxidant that prevents the harmful effects of free radicals.

With regular use, the skin, nails and hair become healthy, acquire a beautiful shine and strength. Unsaturated fats have a beneficial effect on the reproductive system and strengthen the immune system.

Vitamins and substances contained in pink salmon are also necessary for men's health. Protein has a beneficial effect on muscles and allows you to gain weight. If a man regularly eats red fish, his risk of atherosclerosis, heart attack, and stroke is reduced.

Is it possible for pregnant women

During pregnancy, doctors recommend increasing the amount of red pink salmon fish in your diet. The beneficial substances from it strengthen the immune system of the expectant mother, normalize the state of the nervous system, and relieve irritability.

Low calorie content will prevent you from gaining extra pounds. Omega-3s are very beneficial for the development of the unborn child's brain.

For the health of the elderly and children

Older people can no longer eat a lot of meat, although they need protein. Therefore, doctors advise replacing meat with red fish.

It is better absorbed and saturates the body with vitamins and minerals. For older people, it is better to steam or bake fish, but avoid salted or smoked fish.

When and at what age can a child be given pink salmon, and is it harmful to children? The children's body, like no other, needs polyunsaturated fats and vitamin D.

Vitamin D is found in fish oil. Without it, normal formation of the baby’s skeletal system is impossible. Omega-3s contribute to the development of a child's brain.

If the baby does not have allergies, then pink salmon can be introduced into complementary foods for the child from the age of 1. The fish fillet should be boiled and pureed.

You need to start with half a spoon, gradually increasing the portion to 70 g. Pink salmon puree can be given no more than once a week.

For athletes, allergy sufferers, diabetics

Fish must be included in the menu for athletes. It promotes muscle mass gain, increases endurance during training, strengthens the immune system, and prevents minor injuries, as it makes muscles and ligaments elastic.

Thanks to its zero glycemic index and low calorie content, pink salmon is a must-have product on the table for diabetics. It can be consumed up to 2 times a week, preferably boiled or baked.

The salty product promotes fluid retention in the body and increases blood pressure, and is therefore prohibited. However, during exacerbations, this fish is excluded from the menu due to its high fat content.

Allergy sufferers should be careful with salmon. Red fish often causes food allergies.

Symptoms range from skin rashes to anaphylaxis. Therefore, people who are prone to food allergies should undergo skin tests to make sure that there is no reaction to fish.

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

Pink salmon (100 g)	Kilocalories
fresh	140
boiled	152
fried	212
Breaded	165
stewed	152
baked	150
for a couple	143
Grilled	144
lightly salted	169
hot smoked	161
cold smoked	196
canned food in its own juice	136
canned food in tomato sauce	132

How to cook pink salmon soup

The first step is to cook broth from pink salmon trimmings (you can make a wonderful second course from the pulp). Pink salmon is cooked for about 15-20 minutes until fully cooked.

. Then you need to remove the pink salmon from the broth using a slotted spoon.

. It is advisable to strain the broth so that no one gets a random bone while eating. The broth should be immediately salted to taste.

. Place rice into the boiling broth (preferably steamed so that pink salmon soup does not turn into porridge).

. As soon as the broth with rice boils, add the diced potatoes. And reduce the heat to low.

. Cut the carrots into small cubes or three on a coarse grater. Peel the onion and cut into cubes. Fry in vegetable oil. After the water boils, add to the soup.

. Carefully separate the fish from the bones. Add pink salmon and spices to taste to the soup.

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.

Contraindications

It is necessary to eat pink salmon dishes in moderation, since their excessive consumption is harmful to the human body. Preference should be given to boiled and steamed fish, as it retains more beneficial vitamins.

Contraindications:

Individual intolerance.
Chronic kidney and liver diseases.
Ulcerative diseases of the gastrointestinal tract.

Obese people should exclude battered and smoked seafood from their diet.

Soybeans - benefits and harm to human health, soy products, calorie content and dietary supplements

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.

Cooking in the oven with vegetables

Not just fried or boiled pink salmon deserves special attention, but also baked in the oven with potatoes. 6 large potatoes, washed, peeled and cut into halves. Fill with water and set to cook in salted water. Once the potatoes are boiled, they can be cut into large rings or pieces. Next, the fish is cleaned of fins, entrails and skin, washed and cut into pieces.

To make delicious fish in the oven, we cover a baking dish with foil and place pink salmon there. Each piece is separately salted and peppered. Take 100 grams of onion, peeled and cut into small pieces. Place on top of the fish. Pour a couple of tablespoons of vegetable oil on top. Everything is covered with foil and baked in the oven at 180 degrees for 15-20 minutes.

Now we need to carefully remove our form, which was in a hot oven. Unfold the foil after it has cooled, add pieces of potatoes, and close again. Now at a temperature of 150 degrees, our dish will again finish in the oven for another 10-15 minutes. A few minutes before cooking, open the foil so that the potatoes dry out and get a crust. It is recommended to sprinkle the finished dish with fresh herbs.

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.

Nutritional and energy value:

Ready meals
kcal 1507.8 kcal	proteins 180 g	fat 53.8 g	carbohydrates 231.8 g
Portions
kcal 188.5 kcal	proteins 22.5 g	fat 6.7 g	carbohydrates 29 g
100 g dish
kcal 90.8 kcal	proteins 10.8 g	fat 3.2 g	carbohydrates 14 g

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.

What kind of fish is this

Pink salmon is a fish of the salmon family . It got its name because of the characteristic hump on its back. This species is the most common and the smallest in size.

Pink salmon is an anadromous, or migratory, fish. It is capable of covering distances from several meters to tens of kilometers every day in search of food.

It lives in the cold waters of seas and oceans, and goes to rivers to spawn. It cannot live at high temperatures; +28 degrees is lethal for it.

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.

Salting fish at home

How to prepare delicious salted pink salmon? The technology is not at all complex, and the result is a snack that serves as an excellent basis for sandwiches. In principle, any fish can be salted using this procedure. But it is salted pink salmon that is good because it is not fatty, unlike salmon.

So:

wash the carcass thoroughly;
we will cut off the head and clean out the insides, if necessary;
Using a sharp knife, remove small bones from the meat;
It is better to salt it in large pieces, separating the fillet from the skin. One whole carcass produces 4 large fish pieces;
Take a deep bowl or pan and put a piece sprinkled with salt and sugar. All other pieces are laid out in this manner, thoroughly salted;
Place a weight on top to form brine. The container with the fish is placed in the refrigerator, and after 12 hours the salted pink salmon is ready for consumption.

Complicating the technology

The calorie content of salted pink salmon will be approximately the same as that of fresh fish. In a roughly similar, but slightly more complex way, tender and aromatic salted fish is prepared in a marinade. In addition to pink salmon carcasses, you will need to stock up on bay leaves, lemon juice, salt, cloves, and vegetable oil. The meat is cut into large pieces or strips and placed in a marinade container.

To give the salted pink salmon an original taste, we sprinkle the pieces with lemon juice. Now pour vegetable oil on top so that all the pieces are oiled.

Now add chopped bay leaf, salt, a little cloves and pepper to the fish. Cover the container with a lid, shake well and infuse for 12 to 24 hours in a cool place.

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.

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?
Cooking features: how to make fish juicy and tasty
Top 10 best recipes for pink salmon dishes: from soup to kebab
Baked in the oven
Baked with vegetables
Fish roll
Vegetable soup
Steamed with grilled vegetables
In a slow cooker with sauce
Baked with cheese and tomatoes
Fish salad with orange
Shish kebab with pickled onions
Diet pie
Useful video
Main conclusions

Pink salmon in a steamer recipes

Delicious steamed pink salmon in starch with ginger and soy sauce

Everyone knows that lightly salted pink salmon is finger-licking good! But when prepared in other ways, it does not always turn out juicy and equally beautiful. And recently I tried a recipe for steamed pink salmon.

It is very simple and quick to prepare; you can do without a double boiler (you need a simple saucepan with a lid and 2 plates). The taste is juicy and delicate. I would say it's delicious. I didn’t expect this from simple and, as a rule, dry pink salmon.

You can steam any red fish in the same way. And probably white too. I'll try.

Compound

Fillet of pink salmon or other red fish - 2 plates;
Soy sauce – 3-4 tablespoons;
Dried ginger – 1 level teaspoon;
Starch - 1-2 tablespoons without top;
Green onions - 3-4 feathers;
Dill or cilantro – 2-3 sprigs;
Sesame or olive oil (optional) – 1-2 teaspoons.

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, and 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.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from her husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself...

In terms of taste, it is slightly inferior to its “big sisters” salmon and trout. But people who watch their figure will like and appreciate such an indicator as the calorie content of pink salmon. In this article we will look in detail at the beneficial properties of this fish, its nutritional value, and also provide several simple cooking recipes.

Calorie content of pink salmon and its composition

Per 100 grams of this fish there are 20.5 grams of protein and 6.5 grams of fat. The total calorie content of pink salmon ranges from 140 to 170 calories. It depends on the fat content of the particular fish carcass. Salmon, for example, has indicators that are an order of magnitude higher. It contains 15-16 grams of fat, and its calorie content is about 220-250 units. The product tends to change during the cooking process. How much higher it will become depends on how you cook the fish. For example, the calorie content of fried pink salmon will be calculated from the amount of oil that you added during frying. The average is 220 calories. The amount of fat will double and will be approximately 12-15 grams. Baked pink salmon will have less nutritional value. Calorie content when cooked without oil in the oven remains at the level of fresh fish. But if you use additional ingredients in the recipe, for example, butter, cheese, potatoes and others, then the nutritional value of the finished product will increase many times over.

Pink salmon in diets

If your goal is to lose weight and maintain a slim body, then pink salmon will fit perfectly into your diet menu. This product is rich in protein. And protein is one of the most important substances the body needs when losing weight. Eating fish dishes quickly saturates the body. Even a small portion of protein allows you to forget about the feeling of hunger for a long time.

For those who count the number of calories, the ideal option is to eat pink salmon. The calorie content of pink salmon just fits into the permitted range. It has low nutritional value and low fat content. But you should know a few important rules. For proper and dietary nutrition, you should forget about this type of cooking such as frying. The best options are recipes in a steamer, oven or grill. You should also not eat canned pink salmon. This product contains a high amount of fat and, accordingly, calories.

Simple recipes for cooking pink salmon

The following recipe will be easy and quick to bake in the oven. Prepare pieces of fish (clean, cut), marinate in lemon juice for half an hour. Pre-salt and pepper. Spread lightly with low-fat sour cream and bake for half an hour at 180 degrees. You can make fish with a vegetable side dish. To do this, stew the onions and carrots, add some greens. Place a layer of vegetables on the fish and pour a mixture of a glass of milk and one egg. Bake in the oven. Pink salmon pate turns out delicious: mix chopped salmon with cream cheese and fresh chopped dill. Add lemon juice and salt.

Most lovers of healthy eating are well aware that fish, especially from the salmon family, is a valuable source of proteins and essential microelements. But for proper diet planning, it is necessary to take into account all possible nuances of the influence of different ingredients on the body. Therefore, it is worth knowing how different methods of preparing pink salmon affect its calorie content and composition.

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.

Cooking option

If you have fresh ginger, you can cut it into thin slices and place it on the fish, sprinkled with starch.

You can put the greens not on the finished pink salmon, but add aromatic herbs along with the fish. Then it should be added 5 minutes after the soy sauce and steamed for another 5 minutes.

Recipe for steamed haddock in pictures

Steamed white fish is also delicious (although, I admit, the taste of steamed red fish is more interesting). Made it with chopped ginger and herbs.

Delicious haddock steamed with ginger petals, in starch, soy sauce, under herbs

The same pink salmon (or other fish) in starch with ginger in soy sauce can also be baked in a regular double boiler.

The finished fish can be decorated with pieces of hot chili pepper if you like it spicy. Or, like me - pieces of stewed sweet pepper.

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.

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.

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.

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.

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.

Preparing this dietary dish will not cause any difficulties.

Dietary fish recipes can be very original, such as rolls stuffed with carrots, quail eggs, walnuts, and prunes. This dish will decorate even the holiday table.

Boil 2 carrots and grate them through a grater with large holes.
Boil quail eggs hard and peel them.
Rinse 3-4 prunes (without pits) with water and then dry.
Cut the carcass lengthwise along the back, separate the fillet from the backbone, cut off the fins and bones.
Sprinkle the fillet with spices, salt, and sprinkle with lemon juice.
Sprinkle each fillet with 1 tbsp. l. dry gelatin.
Spread the cling film, place the fillet on it, meat side up, place carrots on top, place eggs in the center, prunes along the edges, sprinkle crushed walnuts on top (1 handful).
Place the second fillet on top of the first fillet so that the tail of the top fillet is on top of the bottom piece.
Squeeze the fillet tightly with film, forming a roll, secure with thick thread, and pierce it in several places with a toothpick.
Cook in boiling salted water for half an hour.
Keep under pressure in the refrigerator for at least 1-1.5 hours, or better yet overnight.

Remove the finished dietary dish from the film and cut into pieces. Use lemon and herbs for decoration.

This is interesting! Nuts and prunes can be replaced with sun-dried tomatoes.

Fragrant, tasty fish soup contains a whole range of vitamins. This dietary dish will not spoil your figure and will satisfy your hunger for a long time.

Cut 300 g of pink salmon into pieces, add 2 liters of water, cook over medium heat for 25-30 minutes. Don't forget to remove the foam.
Cut 50 g of leeks, carrots, 2 medium potatoes into pieces, disassemble 150 g of cauliflower into inflorescences.
Simmer the onions and carrots in a mixture of olive oil and water for 5 minutes.
Remove the finished fish and separate the bones.
Strain the broth, put it on the fire again, and when it boils, throw in the potatoes and other vegetables.
After 10 minutes, add 2 tbsp to the vegetables. l. washed rice.
When the cereal is ready, add the fillet and herbs.

Serve the flavorful soup with garlic croutons or whole grain toast.

Many people like the combination of juicy steamed fish and tender zucchini. This dietary dish is quickly prepared and helps you forget about hunger for a long time.

Separate the pink salmon fillet from the ridge, rub it with pepper, salt, and other favorite spices.
Cook in a steamer for 25 minutes. If you don’t have this device at home, place a colander over a pan of boiling water and cover the top of the fish with a lid.
Cut 1 young zucchini into slices, salt and pepper it, and grill it in the oven.

Serve dietary pink salmon with zucchini, sliced cucumber and tomato on one dish. Use lemon for decoration. Drizzle everything with olive oil infused with herbs.

If you follow a healthy diet and have a steamer at home, you can prepare a delicious diet dish. It contains steamed pink salmon, juicy vegetables and onion sauce.

Wash, rub the carcass with spices, cut into portions.
Place the fish, 300 g of Brussels sprouts, 300 g of green beans in different compartments of the steamer. Set the timer for 30 minutes.
Chop the onion, cut the leek into rings, crush a clove of garlic.
Simmer the onion in a mixture of olive oil and water; when it becomes translucent, add leeks and garlic. Salt and pepper the mixture, after 3-5 minutes remove from the stove.
Blend 100 ml of natural yoghurt (low fat) with stewed vegetables in a blender.

Serve dietary pink salmon on a large platter with steamed vegetables and sauce. This dish looks great and tastes great too.

Appetizing dietary pink salmon with tomato and cheese is an ambulance for a hungry person who has little time to cook.

Cut 300 g of pink salmon into small pieces, add salt and pepper.
Place on parchment.
On each piece, place a slice of tomato and a piece of hard low-fat cheese.
Bake in the oven at 180 degrees until the cheese melts.

Garnish the finished fish with herbs and olives. It turns out to be a tasty and quick dietary dish.

This salad is suitable for those who are looking for a new, original taste.

Disassemble the carcass into fillets and cut into pieces.
Mix 3 tbsp. l. soy sauce, 1 tbsp. l. sesame oil, a little orange zest, juice of ½ orange, ½ brown sugar. Mix thoroughly.
Pour half the marinade over the fillet, leave for 15 minutes, and then bake in the oven, wrapped in foil, for 15-25 minutes.
Tear lettuce leaves, chop 100 g of red cabbage, grind 100 g of carrots.
Add the cooked, cooled fish to the vegetables.
Season with marinade and sprinkle with sesame seeds.

Even a novice housewife can prepare a bright, aromatic and tasty dietary dish at home.

This dietary kebab recipe will appeal to children and adults.

Separate the fillet from the backbone, cut into pieces, add salt and pepper.
Cut 2 onions into rings, mix with the juice of ½ lemon, 2 tbsp. l. mustard.
Add herbs (parsley, dill, basil, etc.) to the marinade.
Mix the fish with the marinade and refrigerate for 30-120 minutes.
Thread a piece of pink salmon, an onion ring, and any vegetables, if desired, onto a skewer, for example, zucchini, eggplant, paprika, cherry tomato. Don't forget to add additional ingredients. Alternate vegetables with fish.
Wrap the skewers in foil, place on the grill, and grill on each side for about 20 minutes.

Serve diet kebab with rice or fresh vegetables.

The pie must be prepared and consumed carefully; despite the fact that this is a dietary recipe, it is quite high in calories. Therefore, it is better to consume it in the first half of the day.

Recipe for making pink salmon pie:

Prepare minced meat from 250 g of pink salmon, chop 100 g of onion, 250 g of your favorite herbs.
Mix 4 tbsp. l. rice flour, 2 eggs, 200 ml each of kefir and natural yogurt (zero fat), a pack of baking powder, a little salt. Whisk all ingredients thoroughly.
Pour a little more than half of the dough into a silicone mold, add a layer of onion, then fish, salt and add spices.
Fill with the rest of the dough.
Bake for 50 minutes at 170 degrees.

Sprinkle the finished treat with dill.

Cooking recipes

You can prepare a wide variety of dishes from fish. It is fried, baked, cooked in a slow cooker and salted in brine. It goes well with fresh vegetables, cereals, various exotic seasonings and sauces.

Below are simple and delicious recipes for preparing tender fish.

Baked pink salmon

Ingredients for preparing oven-baked fish:

pink salmon fillet - 650 g;
mozzarella cheese - 70 g;
mayonnaise - 2 tbsp. l.;
lemon juice - 1 tbsp. l.;
spices (basil, marjoram) - 1/2 tsp;
ground black pepper - 1/4 tsp;
salt - to taste.

Step-by-step preparation:

1. Wash the pink salmon fillet well and cut into portions.
2. Grate the cheese on a coarse grater or crush it with a fork.
3. Prepare fish sauce: mix mayonnaise, lemon juice, spices and black pepper. Instead of mayonnaise, you can use low-calorie yogurt, which will reduce the fat content of the dish.
4. Coat the fish pieces with sauce and leave to marinate for 1–2 hours.
5. Cover a baking dish with foil and place fish fillets on it. Wrap the foil, carefully sealing all the edges. Bake for 15 minutes in an oven preheated to 190 degrees. After the allotted time, open the foil and sprinkle the fish with cheese. Bake the dish for another 2-3 minutes.
6. Place the finished dish on portioned plates and garnish with fresh herbs and orange or lemon slices.

Lightly salted pink salmon

Ingredients:

large carcass of pink salmon;
cold boiled water - 1 l;
salt - 4 tbsp. l.;
vegetable oil - 100 g;
sugar - 1 tbsp. l.

Preparation:

1. Clean the fish, cut off its head and remove the entrails. Rinse under running water and cut into fillet pieces about 1 centimeter wide.
2. To prepare the brine, add salt and sugar to the water. Stir the brine well.
3. Place the fish in the brine for 30 minutes.
4. After the required time, drain the brine. Dip the fillet pieces with a paper towel to remove excess liquid.
5. Place pieces of fish tightly next to each other in a plastic food container.

Pour vegetable oil over the pink salmon and put it in the refrigerator for a day. Lightly salted pink salmon is ready!

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.

How to choose pink salmon correctly

All of the above applies only to fresh pink salmon. If pink salmon is not the first or second freshest, it will bring you nothing but poisoning.

Pink salmon is fresh and caught at sea, it is distinguished by a light pink shade of meat and a silvery color (there may be a bluish tint). Touch the carcass with your finger: it should be elastic, there should be no pits left on the meat after pressing.

You can buy fresh and tasty pink salmon if you follow a few rules:

Buy pink salmon as a whole carcass and avoid fish that do not have a head. If the fish is headless, this may indicate that it was not caught at sea, but could have been found already dead in the river after spawning. In addition, animals never eat the pink salmon carcass, but bite off its head;
Ask the sellers to cut the fish near the tail. Smell it. Fresh pink salmon will not have a smell. If it is a low-quality and stale fish, the color of the meat when cut will be gray and the smell will be disgusting;
It is best to buy males: they have a higher nutritional value and the meat is tastier, more tender and juicier. But it’s better not to take a carcass that has a hump. This means that the male was caught during the spawning period, when their meat becomes tasteless;
Take frozen pink salmon. If a frozen fish is crooked, it means it was frozen at the same time it was caught. It is usually caught in June-October. And if you find chilled pink salmon in another period, it is simply fish that has been frozen and thawed many times, which negatively affects the taste of the product and its benefits. And in general, chilled pink salmon can only be bought in the Sea of Okhotsk area and in eastern Russia. It can only arrive in other regions frozen. The fact that the salmon was frozen and thawed several times is also hinted at by the windward tail with gills;
Pay attention to the timing of the catch. If pink salmon is caught in early autumn, its meat will be dry, greyish, loose and not very tasty. But in the fall, caviar ripens, so you can take pink salmon for salting this particular delicacy;
The fact that pink salmon grew up in the sea is evidenced by the meat being uniformly colored and without white streaks. This means that the fat is evenly distributed here;
Make sure that the pink salmon has a pink belly, but not yellow, and pink (or red) gills.

Portioned fish soup in the microwave

The recipe makes 4 servings (4 pots).
It also involves using a microwave to prepare fish soup. It's fast and convenient! Ingredients:

4 medium potatoes;
1 small carrot;
1 can of canned pink salmon;
1 cup cream (10% fat);
black pepper;
salt.

Preparation:
Clean and wash the vegetables and cut them into cubes, bars or strips (as you prefer). Now we put them in pots (at the rate of 1 potato and a quarter of carrots per serving). Fill the pots halfway with hot water and place in the microwave. Select full power and set the timer for 10 minutes.

We take the canned fish out of the can, put it on a plate and knead it, mixing it with the juice. When the microwave timer goes off, remove the pots and place the fish on top of the potatoes. Add salt and black pepper to taste, pour in cream (up to the shoulders of the pots). Place the pots in the microwave for about 7 minutes. And then we enjoy the taste of aromatic creamy pink salmon soup.

Here are different recipes for making delicious pink salmon soup. Fish lovers will be able to appreciate any of the proposed options. This soup can be made from fresh or canned fish.

It turns out light and satisfying at the same time. The main thing is to cook with pleasure. Bon appetit and success in your culinary career!

Fish soup is the most popular fish dish. It can be cooked over a fire on a camping trip or at home. There are many recipes that differ in the method of production and raw materials.

Fish soup is the best way to use parts of fish that are unsuitable for cooking other dishes. This allows the remaining parts of the product to be used for cooking other dishes. The soup turns out tasty, rich and satisfying even without adding fillet.

Pink salmon soup in chicken broth

And this recipe is notable for the fact that when cooking the fish soup, it is not fish broth that is used, but chicken broth.
Ingredients:

1 liter of chicken broth;
2 carrots;
2 onions;
0.5 kg pink salmon;
a pinch of saffron;
1 clove of garlic;
white pepper;
vegetable oil;
fresh herbs;
salt.

Preparation:
If you have a whole pink salmon carcass available, then gut it, wash it, remove the fins and head and cut the fish into fillets. Cut the fillet into large pieces, salt it, season with saffron and white pepper and leave to marinate.

While the fish is marinating, prepare the base for the fish soup. Place the pan with chicken broth on the fire and let it boil. Meanwhile, peel the carrots and onions and chop them. Grate the carrots using a Korean carrot grater. First cut the onion into thin half rings, and then cut these half rings in half again.

When the chicken broth boils, add vegetables to it. We wait for it to boil again and cook for just a couple of minutes. Season the broth with vegetables with salt and pepper, add a thinly sliced clove of garlic, turn off the heat and leave to simmer. Fry the pickled pink salmon in vegetable oil and place in a colander to drain excess fat.

Place the hot pieces of pink salmon into portioned plates, pour in chicken broth and serve. Separately, you can serve fresh herbs, croutons or fresh crispy bread.

Canned pink salmon soup

No less tasty fish soup is obtained from canned fish.
Therefore, canned pink salmon for cooking fish soup is also suitable for us. Ingredients:

a jar of canned pink salmon;
1 fresh carrot;
1 onion;
2-3 potatoes;
a handful of millet;
fresh herbs;
salt;
sugar;
butter.

Preparation:
Place a pan of water (2-3 l) on the fire. While the water is boiling, clean and wash the vegetables. Finely chop the onion, cut the carrots into semicircles, and slice the potatoes. Melt 2 tablespoons of butter in a Dutch oven and fry carrots and onions in it. Fry the vegetables until golden brown. When the water boils, put the potatoes into the pan and wait for the next boil. Meanwhile, rinse the millet thoroughly. It is millet, and not any other cereal. This will make our fish soup especially tasty. So, rinse the millet until the water is clear, then pour boiling water over the cereal. This is necessary so that the bitterness leaves the millet.

Next, season the soup with millet and let it boil again. Cook the fish soup until the potatoes and millet are almost completely cooked. While they are cooking, open the canned food and mash the fish with a fork, mixing the pulp with the juice. When the millet and potatoes are almost ready, put the fish and the carrots and onions into the pan. Add a pinch of sugar and salt the soup to taste. At the very end of cooking, season the fish soup with finely chopped herbs. Let the soup brew a little and start the meal.

Mushroom soup from pink salmon

A very interesting recipe for making fish soup with mushrooms.
Give it a try. It's unusual and quite tasty! Ingredients:

0.5 kg pink salmon fillet;
2-3 potatoes;
200 g fresh champignons;
1 onion;
1 carrot;
3 peas of allspice;
2 bay leaves;
fresh herbs;
salt.

Preparation:
Wash the fish thoroughly, put it in a saucepan and fill it with cold water (about 2 liters). Place a whole peeled onion in there and put the pan on the fire. While the water is boiling, peel and wash the carrots and potatoes. We cut the carrots into strips or circles (as you like), cut the potatoes into cubes. When the water boils, remove the scale with a slotted spoon and reduce the heat. Next, add the vegetables to the boiling broth and cook the fish soup for about 15 minutes.

Meanwhile, wash the mushrooms, cut them into quarters and add to the soup. Continue cooking the fish soup for another 7 minutes. Then add salt to taste, add pepper and bay leaf and let the soup simmer for a couple more minutes. At the end of cooking, season the soup with fresh herbs, turn off the heat, let the soup brew and serve.