Salmon
Salmo salarClinical Encyclopedia
Salmon provides 206 kcal, 22.1g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Salmon is a nutrient-dense fish known for its high omega-3 fatty acid content, which supports heart health and cognitive function.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Salmon can be enjoyed grilled, baked, or poached. For optimal health benefits, consider consuming it with the skin on and avoid excessive frying.
Smart Selection & Storage
Choose salmon that has a bright, vibrant color and a fresh smell. Avoid any fish that appears dull or has a strong fishy odor.
Store fresh salmon in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.
Myths vs Realities
Healthy Recipes
Herb-Crusted Baked Salmon
This herb-crusted baked salmon is packed with flavor and nutrients, featuring a crunchy topping of fresh herbs and whole wheat breadcrumbs.
- 4 salmon fillets (6 oz each)
- 1 cup whole wheat breadcrumbs
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh dill, chopped
- 2 tablespoons olive oil
- 1 lemon, zested and juiced
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2. In a bowl, mix breadcrumbs, parsley, dill, olive oil, lemon zest, salt, and pepper until combined.
- 3. Place salmon fillets on the prepared baking sheet, squeeze lemon juice over them, and top each fillet with the herb mixture. Bake for 15-20 minutes until the salmon is cooked through.
Salmon Quinoa Bowl
This nutritious salmon quinoa bowl combines protein-packed quinoa with roasted vegetables and a zesty lemon dressing for a complete meal.
- 2 salmon fillets (6 oz each)
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 cup cherry tomatoes
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Preheat the oven to 425°F (220°C). Toss bell pepper, zucchini, and cherry tomatoes with olive oil, salt, and pepper, and roast for 20 minutes.
- 2. While vegetables are roasting, cook quinoa in vegetable broth according to package instructions.
- 3. Season salmon with salt and pepper, and grill or pan-sear for 4-5 minutes per side. Serve salmon over quinoa topped with roasted vegetables and a drizzle of lemon juice.
Spicy Salmon Tacos with Avocado Salsa
These spicy salmon tacos are a healthy twist on a classic, featuring grilled salmon, fresh avocado salsa, and a whole grain tortilla.
- 2 salmon fillets (6 oz each)
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
- 4 whole grain tortillas
- 1 avocado, diced
- 1/2 red onion, diced
- 1 lime, juiced
- 1/4 cup cilantro, chopped
- 1. Rub salmon fillets with chili powder, cumin, salt, and pepper. Grill for 4-5 minutes per side until cooked through.
- 2. In a bowl, combine diced avocado, red onion, lime juice, cilantro, and a pinch of salt to make the salsa.
- 3. Warm tortillas, then fill each with grilled salmon and top with avocado salsa before serving.
Salmon and Asparagus Stir-Fry
This quick and easy salmon and asparagus stir-fry is a colorful dish loaded with vitamins and omega-3 fatty acids.
- 2 salmon fillets (6 oz each), cut into cubes
- 1 bunch asparagus, trimmed and cut into 2-inch pieces
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1. Heat sesame oil in a large skillet over medium-high heat. Add garlic and ginger, sauté for 1 minute.
- 2. Add salmon cubes and cook until browned, about 3-4 minutes. Remove from skillet and set aside.
- 3. In the same skillet, add asparagus and bell pepper, stir-frying for 5 minutes. Return salmon to the skillet, add soy sauce, and cook for another 2 minutes before serving.
Salmon and Sweet Potato Cakes
These salmon and sweet potato cakes are a delicious and nutritious option, perfect for a light lunch or dinner, served with a tangy yogurt sauce.
- 2 cans (6 oz each) salmon, drained
- 1 medium sweet potato, cooked and mashed
- 1/4 cup green onions, chopped
- 1/4 cup whole wheat breadcrumbs
- 1 egg, beaten
- Salt and pepper to taste
- 2 tablespoons Greek yogurt
- 1 tablespoon lemon juice
- 1. In a bowl, combine salmon, mashed sweet potato, green onions, breadcrumbs, beaten egg, salt, and pepper. Form into patties.
- 2. Heat a non-stick skillet over medium heat and cook patties for 4-5 minutes on each side until golden brown.
- 3. Mix Greek yogurt and lemon juice for the sauce, and serve it alongside the salmon cakes.
Lemon Garlic Salmon with Broccoli
This lemon garlic salmon with broccoli is a simple yet flavorful dish that is both healthy and satisfying, perfect for a weeknight dinner.
- 2 salmon fillets (6 oz each)
- 2 cups broccoli florets
- 3 cloves garlic, minced
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C). Place salmon and broccoli on a baking sheet.
- 2. In a small bowl, mix olive oil, garlic, lemon juice, salt, and pepper. Drizzle over salmon and broccoli.
- 3. Bake for 15-20 minutes until salmon is flaky and broccoli is tender.
Salmon Sushi Rolls
These homemade salmon sushi rolls are a fun and healthy way to enjoy sushi, filled with fresh vegetables and brown rice.
- 2 cups cooked brown rice
- 4 sheets nori
- 8 oz fresh salmon, sliced into strips
- 1 cucumber, julienned
- 1 avocado, sliced
- Soy sauce for dipping
- Wasabi and pickled ginger (optional)
- 1. Place a sheet of nori on a bamboo sushi mat. Spread a thin layer of brown rice over the nori, leaving a small border at the top.
- 2. Layer salmon, cucumber, and avocado on the rice. Roll tightly using the mat, sealing the edge with a little water.
- 3. Slice rolls into bite-sized pieces and serve with soy sauce, wasabi, and pickled ginger.
Maple Mustard Glazed Salmon
This maple mustard glazed salmon is a delightful blend of sweet and savory flavors, perfect for a healthy dinner option.
- 2 salmon fillets (6 oz each)
- 2 tablespoons Dijon mustard
- 2 tablespoons maple syrup
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh thyme for garnish
- 1. Preheat the oven to 400°F (200°C). In a small bowl, mix Dijon mustard, maple syrup, olive oil, salt, and pepper.
- 2. Place salmon on a baking sheet and brush the glaze over the top. Bake for 12-15 minutes until salmon is cooked through.
- 3. Garnish with fresh thyme before serving.
Mediterranean Salmon Salad
This Mediterranean salmon salad is a refreshing and healthy meal, featuring grilled salmon on a bed of mixed greens with olives and feta.
- 2 salmon fillets (6 oz each)
- 4 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives, pitted
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Grill salmon fillets for 4-5 minutes per side until cooked through. Let cool slightly and flake into large pieces.
- 2. In a large bowl, combine mixed greens, cherry tomatoes, olives, and feta. Drizzle with olive oil and lemon juice, and season with salt and pepper.
- 3. Top the salad with grilled salmon and serve immediately.
Coconut Curry Salmon
This coconut curry salmon is a vibrant dish that combines the richness of coconut milk with spices, served over brown rice or quinoa.
- 2 salmon fillets (6 oz each)
- 1 can (14 oz) coconut milk
- 2 tablespoons red curry paste
- 1 cup spinach
- 1 tablespoon fish sauce
- 1 tablespoon lime juice
- Salt to taste
- Cooked brown rice or quinoa for serving
- 1. In a saucepan, combine coconut milk and red curry paste over medium heat. Stir until well mixed.
- 2. Add salmon fillets and cook for about 5 minutes on each side. Add spinach, fish sauce, lime juice, and salt, cooking until spinach is wilted.
- 3. Serve over brown rice or quinoa.
Frequently Asked Questions (FAQ)
What are the health benefits of eating salmon?
Salmon is rich in omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation.
How often should I eat salmon?
It is recommended to consume fatty fish like salmon at least twice a week for optimal health benefits.
Is wild-caught salmon better than farmed?
Wild-caught salmon typically has higher omega-3 levels and fewer contaminants compared to farmed salmon.
Can I eat salmon raw?
Yes, sushi-grade salmon can be eaten raw, but ensure it is sourced from reputable suppliers to minimize the risk of parasites.
How should I store salmon?
Fresh salmon should be stored in the refrigerator and consumed within 1-2 days, or frozen for longer storage.
What is the best way to cook salmon?
Baking or grilling salmon is recommended to preserve its healthy fats and flavor.
Does salmon contain mercury?
While salmon generally has lower mercury levels compared to other fish, it's still important to monitor intake, especially for vulnerable populations.
What nutrients are found in salmon?
Salmon is rich in protein, omega-3 fatty acids, vitamin D, vitamin B12, selenium, and phosphorus.