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.
Chemical composition
The chemical composition of pink salmon explains its high nutritional value; it is rich in macro- and microelements, vitamins, amino acids, saturated and unsaturated fatty acids.
In terms of fat content, raw pink salmon is a low-fat fish variety.
100 g of fish covers 20% of a person’s daily requirement for protein and 5% for fat. Fat consists of saturated – palmitic, stearic fatty acids and unsaturated – oleic and omega-3.6 fatty acids.
Pink salmon is a record holder for the content of potassium, which stimulates the heart muscle, phosphorus, which strengthens bones, and iodine, which increases thyroid function.
Vitamins
Pink salmon meat contains a balanced amount of beneficial B vitamins, vitamin D, and niacin (PP).
How many vitamins does 100 g of pink salmon fillet contain (in mcg): A - 35, D - 10.9, E - 400, K - 0.4,
B1 - 100, B2 - 100, B3 - 8000, B4 - 94600, B5 - 1000, B6 - 700 mg, B9 - 5,
B12 4.7.
B vitamins ensure the body normal functioning of the cardiovascular, nervous and digestive systems. B1 provides the body with energy, B4 normalizes liver function, B5 stimulates protein, fat and carbohydrate metabolism, stimulates hormone synthesis, supports adrenal function, B6 improves immunity, harmonizes the nervous system, improves skin condition, B12 improves blood formula.
Vitamin D helps strengthen bones and joints and improves performance.
Nicotinic acid increases metabolism.
Mineral composition
100 grams of pink salmon contain 335 mg of potassium, 200 mg of phosphorus, 190 mg of sulfur, 165 mg of chlorine, 70 mg of sodium, 30 mg of magnesium and 20 mg of calcium.
Potassium regulates the nervous system and normalizes blood pressure. Phosphorus strengthens bone tissue.
How many useful microelements does 100 g of pink salmon contain (in mcg): zinc 700, iron 600, fluorine 430, copper 110, chromium 55, iodine 50, manganese 50, selenium 44.6, cobalt 20, nickel 6, molybdenum 4.
Iodine and selenium have a beneficial effect on the thyroid gland and help normalize thyroid hormones.
Cobalt activates enzymes of fat and folate metabolism and metabolism.
Copper stimulates the absorption of proteins and carbohydrates, improves the condition of the heart and blood vessels.
Chromium regulates blood glucose levels.
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 |
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.
Other ways to cook pink salmon at home
Boiled pink salmon or cooked in the oven is considered the healthiest, because it retains most of its composition during such processing. It is best to prefer the “steamed” cooking method. The calorie content of pink salmon in this case will be approximately 168 kilocalories. Take 350 grams of fresh fish and sprinkle it with a little oil. Let's prepare a slow cooker in which the fish will cook for about 10 minutes. Then it is seasoned as desired and served on lettuce leaves, sprinkled with lemon juice.
Similarly, canned pink salmon is popular in our country, its calorie content is 136 kcal. The healthiest option is fish cooked in its own juices, not in oil. For example, a popular salad called Mimosa, which also contains canned pink salmon. It is often added to soups and other first courses. The same fish is used for cold and hot smoking.
For this, special equipment is used, the simplest of which can be installed even in the yard of your own home. To smoke at home, the fish is wrapped in a layer of gauze so that its tender meat does not crumble. At home, smoked pink salmon is most often prepared using the hot method. This will only take a few hours, unlike the cold production method.
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.
Contraindications and restrictions on the use of pink salmon
Before adding pink salmon to the diet menu, you must choose the type of preparation for people with excess weight, metabolic disorders, anemia and phosphorus deficiency. Depending on the cooking method, how many calories are in pink salmon is calculated. This fish is the lowest in calories when boiled and is suitable for people with diseases of the digestive system.
Pink salmon meat is contraindicated in case of individual intolerance and allergic reactions, as well as in severe diseases of the digestive system, liver and kidney failure. This fish should not be consumed by people with high levels of iodine, calcium and phosphorus in the body.
Pink salmon of medium calorie content should be consumed in limited quantities by people in old age, with diseases of the pancreas, dysfunction of the thyroid gland and diseases of the brain.
When preparing pink salmon, you should not use strong heat treatment, as this destroys the beneficial substances and deteriorates the taste of the fish.
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.
Application
Pink salmon meat can be used in various dishes - in salads, appetizers, first and second courses, for fish cutlets. Pink salmon is good either grilled, stuffed or salted. Like most red fish, pink salmon is most often served salted, which allows it to preserve the vitamins and beneficial elements contained in the meat.
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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.
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.
