A unique product - salmon: everything about the calorie content and valuable qualities of the fish

One of the most delicious fish is salmon.
The calorie content of fresh salmon is: 140 kcal per 100 grams of ingredient. What fish do you most often make sandwiches with?

• With trout 27%, 106 votes
  106 votes 27%

  106 votes - 27% of all votes

• With salmon 24%, 94 votes

  94 votes 24%

  94 votes - 24% of all votes

• With sprats 20%, 77 votes
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  77 votes 20%

  77 votes - 20% of all votes

• With salmon 14%, 54 votes

  54 votes 14%

  54 votes - 14% of all votes

• With herring 9%, 34 votes

  34 votes 9%

  34 votes - 9% of all votes

• Other 7%, 29 votes

  29 votes 7%

  29 votes - 7% of all votes

Total votes: 394

16.10.2019

• With trout 27%, 106 votes
  106 votes 27%

  106 votes - 27% of all votes

• With salmon 24%, 94 votes

  94 votes 24%

  94 votes - 24% of all votes

• With sprats 20%, 77 votes

  77 votes 20%

  77 votes - 20% of all votes

• With salmon 14%, 54 votes
  Read also:  Oatmeal with milk and water: preparation methods, composition, calorie content, BJU

  54 votes 14%

  54 votes - 14% of all votes

• With herring 9%, 34 votes

  34 votes 9%

  34 votes - 9% of all votes

• Other 7%, 29 votes

  29 votes 7%

  29 votes - 7% of all votes

Total votes: 394

16.10.2019

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How to choose fresh, lightly salted and salted fish

The captured carcasses are cooled. They are sent to processing plants, where they are deep-frozen, salted, smoked, packed in vacuum bags and sent to retail chains.

Often cut into fillets, steaks 2-3 cm thick.

Chilled salmon meat has a soft orange, slightly reddish color.

When pressed, there are no dents left, the flesh is elastic. A fresh carcass has a subtle fishy smell.

Lightly salted or smoked fish is sold by weight or packaged.

Before purchasing, you must check the expiration date of the finished product.

Find out some more useful tips for choosing quality salmon from the video:

Chemical composition, how many calories are in 100 grams, BJU content

Salmon is a unique product in composition; it is rich in polyunsaturated fatty acids, vitamins, minerals, and has low calorie content:

Amount of essential vitamins contained in 100 g:

• A - 0.04 mg;
• B1 – 0.23 mg;
• B2 – 0.25 mg;
• PP – 9.4 mg;
• C – 1.0 mg.

Mass of minerals in 100 g of product:

• Sodium - 45 mg.
• Potassium - 420 mg.
• Calcium - 15 mg.
• Magnesium - 25 mg.
• Phosphorus - 210 mg.
• Iron - 0.80 mg.

In smaller quantities - fluorine, zinc, chromium, nickel, molybdenum.

Boiled salmon

You will need:

• raw fish fillet – 500 g;
• onions – 2 pcs.;
• Bay leaf;
• pepper - in small quantities;
• salt.

Step-by-step preparation:

1. Clean the fish from scales and remove the gills.
2. Remove the giblets and carefully clean the meat in cool water.
3. Dry with a paper towel, cut into small pieces and place in an enamel pan.
4. Add salt, bay leaf, pepper, finely chopped onion and water.
5. Set over low heat, bring to a boil and cook for 30 - 40 minutes. The salmon head needs to be boiled 10 - 15 minutes longer.
6. Remove the boiled fish from the broth, gracefully spread it on a plate and sprinkle with fresh leaves - parsley and dill.

Proteins - 20.10 g, fat content - 12.55 g, carbohydrates - 0.46 g.
Calories - 191.87 kcal.

Useful properties, effects on the human body

A lot of the positive properties of salmon are associated with the presence of Omega-3 polyunsaturated acids in it. The body does not reproduce such acids on its own; it can accumulate them when receiving food rich in Omega-3.

It is important to regularly eat salmon and other types of fatty fish.

The intake of polyunsaturated acids has a positive effect on the functioning of human systems and organs:

• Prevents the development of heart disease, reduces the likelihood of blood clots, which reduces the risk of strokes, Alzheimer's disease, and heart attacks.
• Makes the walls of blood vessels more elastic.
• Has a beneficial effect on the functioning of the nervous system. Mandatory in the diet of people suffering from depressive disorders, vegetative-vascular dystonia and other diseases of the central nervous system.
• Slows down age-related skin aging, improves the condition of the skin with atopic dermatitis and psoriasis.
• Strengthens the immune system. Eating weekly reduces the occurrence of complications during colds.

The vitamins contained in salmon have the following effects on the human body:

• Retinol is important for normal eye function: it prevents vision loss during prolonged exercise, reduces the feeling of fatigue and pain.
• B vitamins are needed for the functioning of the nervous system, skin, and hematopoiesis.
• Ascorbic acid has antioxidant properties. Protects the body from harmful environmental influences. Activates the immune system during the season of ARVI and colds, preventing morbidity during viral attacks.
• Nicotinic acid promotes the expansion of capillaries and improves blood circulation in the brain.
• Vitamin E is actively involved in the production of collagen, which is necessary for skin renewal. Helps with the functioning of the reproductive system, especially in women. Possessing antioxidant properties, it prevents the occurrence of cancer.
• Vitamin D is an essential vitamin for renewing the human skeletal system. Calcium absorption occurs in the presence of sufficient vitamin D. The body is able to produce cholecalciferol when exposed to direct sunlight, but it is easier to obtain this vitamin from food. Salmon is rich in vitamin D, which is easily absorbed.

Contains a number of minerals:

• Potassium is an essential element for the functioning of the heart muscle, nervous system, and skeletal system.
• Sodium is an important substance for the normal functioning of the body, maintaining the acid-base balance for the normal functioning of the enzyme system.
• Phosphorus is responsible for the condition of human teeth and bones.
• Calcium is a microelement that is responsible for the functioning of the muscular and skeletal systems.
• Magnesium is responsible for the functioning of the heart, nervous system, and muscles. It is often prescribed for high mental and physical stress. It has a vasodilating effect and is involved in the separation of bile.

The chemical composition of salmon includes vitamins and minerals that promote better absorption of each other. This makes the product useful for many groups of the population.

Benefits and harms for men, women, children, pregnant women

It is recommended to consume salmon meat for:

• Pregnant women. Inclusion in the diet has a positive effect on the body of the expectant mother and child. Reduces the possibility of vitamin deficiency during gestation due to the content of vitamins A, B, C, D.

  Lightens the load on the cardiovascular system due to the presence of potassium and sodium. Reduces the occurrence of cramps in the third trimester of pregnancy, promptly replenishing calcium and magnesium reserves in the body.

• Elderly. Eating it reduces the risk of heart attacks, strokes, blockage of blood vessels with blood clots, and the growth of cholesterol plaques.
  The minerals and vitamin compounds included in the composition, having a positive effect on the functioning of blood vessels, increasing their elasticity, slow down the course of Alzheimer's disease, atherosclerosis, other age-related diseases of the nervous system, and cardiovascular pathologies.
• Men. A must-have for anyone involved in sports.
  Salmon is a storehouse of substances that are actively involved in the functioning of the muscular system. The presence of magnesium and B vitamins has a positive effect on the functioning of the brain, nervous and vascular systems.
• Children should be given red fish with caution. You can try adding it to your diet when you are about three years old.
  It will bring undoubted benefits to the body during puberty at the age of 12-16 years: it will reduce rashes on the face, positively affecting the functioning of the sebaceous glands of the skin, and will replenish calcium reserves during the rapid growth of the skeletal system.

Vitamins, microelements and other substances

In addition to its positive effect on the skin, salmon rejuvenates the entire human body and helps maintain health.

For example, the hormone melatonin contained in salmon helps eradicate insomnia and adjust the body’s internal “clock”. A complex of vitamins (A, B, D, PP) and microelements (iodine, potassium, iron) strengthens the immune system, and also normalizes the functioning of the central nervous system and keeps blood vessels in good shape.

Thanks to this, salmon can be eaten to prevent cardiovascular diseases and should definitely be eaten in case of existing heart diseases (atherosclerosis, ischemia).

Researchers studying the beneficial properties of various products have found that salmon “makes” you enjoy life, remember everything and not suffer from cancer. And, of course, people who consume this fish are not afraid of fluctuations in blood pressure and senile insanity.

Is it possible during a diet?

Salmon is prohibited during strict low-calorie diets to achieve rapid weight loss.

However, it is indispensable with proper nutrition for a long-term weight loss effect.

Does not contain carbohydrates. The polyunsaturated acids included in the composition promote the production of leptin, which is involved in metabolism.

70 g of fish per week can replenish protein, vitamins and minerals in conditions of limited nutrient intake during the diet.

It is not advisable to eat lightly salted or smoked fish. Salt retains water in the body, increasing weight.

It is recommended to include it in the diet after short-term heat treatment: boiled, baked or steamed. This way, more nutrients are retained without increasing calorie content.

Use in cosmetology

Cosmetology companies actively use salmon caviar in the production of creams. It has a more concentrated amount of beneficial microelements and vitamins than meat.

Based on caviar extract, cosmetic products are made for nutrition, skin rejuvenation , enhancing collagen production, and anti-aging skin care lines are being developed.

In home cosmetology, neither salmon nor products made from it are widely used due to their high cost.

Contraindications

The main prohibition for people with blood pressure is their individual intolerance. Doctors, on the contrary, recommend that hypertensive patients replace meat with fish on the menu. It is lower in calories, easier to digest and has a large number of useful elements. Recommended for everyone except allergy sufferers. It is worth checking the reactions before the first use.

Be careful when eating salmon farmed by humans. For rapid growth, breeders give the fish modified food, a number of antibiotics and other chemical additives.

What is useful in medicine

Salmon is used to produce medicines to combat diabetes, pancreatic diseases, and hematopoiesis.

It is recommended to use it to prevent vitamin deficiency.

Widely used in prescribing therapeutic diets:

• in the rehabilitation period after exacerbations of cardiovascular diseases;
• for chronic respiratory diseases;
• cerebrovascular accidents;
• diseases of the bone and nervous systems.

If you have chronic diseases, you need to arrange 2-3 “fish days” per week .

Use in cooking

Fish meat is tender and does not require lengthy cooking.

Boiled

How to cook:

• Wash the salmon pieces thoroughly under cool running water.
• Place the fish steak in a container of water, put it on the fire, and bring to a boil.
• Boil for 15 minutes.
• Add salt to taste.

Baked in the oven

Baking is an easy way to obtain tender fish with the most preserved vitamins and minerals.

For baking:

• Fish steaks 2-3 cm thick must be washed.
• Lightly pepper and salt on both sides.
• Place fish pieces on foil sprinkled with vegetable oil.
• Lightly sprinkle lemon juice on top, half a teaspoon of juice for each steak.
• Carefully wrap the foil to cover the top of the steaks.
• Place in a preheated oven.
• Bake for 15 minutes at 180 degrees.

Delicious snack

To create snack dishes, lightly salted or smoked fish is often used:

• Spread soft melted cheese thinly on a thin unleavened sheet of lavash.
• Arrange thinly sliced ​​pieces of lightly salted salmon.
• Roll tightly to form a roll.
• Wrap with cling film.
• Place in the refrigerator for several hours.
• Remove and cut into portions.
• You can decorate by thinly slicing a fresh cucumber and twisting it into a rose shape on each piece of roll.

Calorie content of fried salmon

Considering how many calories there are in salmon, it is the leader in the content of useful components and fat content. The calorie content of fried salmon is 196 kcal per hundred grams of product. To reduce this amount of calories at least a little, you need to fry the salmon in refined ghee or vegetable oil, otherwise, under the influence of high temperature, carcinogens can form in the fish.

If you consume only 150 grams of fried salmon per day, this will not affect the change in body weight in any way. If you eat more, and even together with flour products, your body weight may increase.

Recommendations for use

Fresh fish is available to residents of the fishing grounds. More often it goes on sale frozen.

After purchasing frozen fish, the carcass or steaks are left in the refrigerator until completely thawed. This way, beneficial cellular juices will remain in the meat.

Whole fish are thoroughly washed, scaled, the head is cut off, gutted, cut into portions or salted whole or subjected to further culinary processing.

Boiling, steaming, grilling, and baking allow you to quickly cook tender meat , preserving all the benefits without increasing the calorie content of the dish. It is recommended to eat salmon with vegetables for lunch or dinner, no later than 3-4 hours before bedtime.

It is advisable for a healthy person to include fish products in their diet 2 times a week, one of which is a fatty variety. The recommended 70-100 grams of salmon will cover half of the body’s daily requirement in proteins.

It is forbidden to consume more than 250 g per day due to the large amount of protein.

How else to cook salmon tasty and healthy, watch in this video:

Fatty acid

The set of fatty acids in salmon allows you to get not only a delicious taste sensation, but also cosmetic benefits. After all, people who eat Atlantic salmon protect their skin from sunburn, as well as from negative sun rays in general. Moreover, the skin of salmon lovers becomes smoother, softer and healthier with each serving.

As you know, scientists never tire of repeating that the human body necessarily requires Omega-3 fatty acid, which, together with other acids, regulates metabolism and reduces the amount of bad cholesterol in the human body. So, salmon also contains a lot of Omega-3. So lean in...