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Smoked Salmon
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Smoked Salmon

Salmo salar

Clinical Encyclopedia

Smoked salmon is a delicacy made from salmon that has been cured and smoked, offering a rich flavor and a variety of health benefits due to its high omega-3 fatty acid content.

Scientific NameSalmo salar
Region of OriginNorway
Popular Comparisons:
Smoked Salmon VS Alaska Plaice FilletSmoked Salmon VS Albacore TunaSmoked Salmon VS Albacore White TunaSmoked Salmon VS Albacore White Tuna LoinSmoked Salmon VS Amberjack Yellowtail FilletSmoked Salmon VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories117 kcal
Water
60%
Fiber0g
Total29.0g
Protein
25g(86%)
Fats
4g(14%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High in protein, supporting muscle repair and growth.
✓Contains vitamin D, crucial for bone health and immune function.
✓A good source of selenium, which plays a role in metabolism and thyroid function.

Possible Risks & Side Effects

!High sodium content may pose risks for individuals with hypertension.
!Potential exposure to harmful substances if not sourced from reputable suppliers.

How to Prepare & Consume

Best enjoyed cold, sliced thinly, and served on bagels, salads, or as part of a charcuterie board.

Smart Selection & Storage

How to Select

Choose smoked salmon that is bright in color and has a fresh, clean smell. Avoid any that appears dull or has an off odor.

How to Store

Store smoked salmon in the refrigerator, tightly wrapped to maintain freshness. Consume within the recommended time frame.

Myths vs Realities

MythSmoked salmon is unhealthy due to high sodium.+
RealityWhile it is high in sodium, smoked salmon also provides essential nutrients and can be part of a balanced diet.
MythAll smoked salmon is the same.+
RealityQuality varies significantly; wild-caught salmon is often healthier than farmed varieties.
MythYou can't eat smoked salmon if you're on a diet.+
RealitySmoked salmon is low in calories and high in protein, making it a great option for weight management.

Healthy Recipes

Smoked Salmon Avocado Toast

A nutritious twist on the classic avocado toast, featuring creamy avocado and savory smoked salmon atop whole-grain bread.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 100g smoked salmon
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Fresh dill for garnish
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the avocado mixture on the toast and top with smoked salmon and fresh dill.

Smoked Salmon Quinoa Salad

A refreshing salad packed with protein and omega-3s, combining quinoa, smoked salmon, and vibrant vegetables.

Ingredients
  • 1 cup cooked quinoa
  • 100g smoked salmon
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cherry tomatoes, and cucumber.
  2. 2. Drizzle with olive oil and balsamic vinegar, then season with salt and pepper.
  3. 3. Gently fold in the smoked salmon and serve chilled.

Smoked Salmon and Spinach Frittata

A protein-rich frittata loaded with fresh spinach and smoky flavors, perfect for breakfast or brunch.

Ingredients
  • 6 large eggs
  • 100g smoked salmon, chopped
  • 2 cups fresh spinach
  • 1/4 cup milk
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In a bowl, whisk together eggs, milk, salt, and pepper.
  3. 3. In an oven-safe skillet, heat olive oil, add spinach until wilted, then pour in the egg mixture and top with smoked salmon. Cook for a few minutes, then transfer to the oven to bake until set.

Smoked Salmon Zucchini Noodles

A low-carb alternative to pasta, featuring spiralized zucchini tossed with smoked salmon and a light lemon sauce.

Ingredients
  • 2 medium zucchinis, spiralized
  • 100g smoked salmon
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and add spiralized zucchini, cooking for 2-3 minutes until slightly tender.
  2. 2. Remove from heat and toss with lemon juice, salt, and pepper.
  3. 3. Plate the zucchini noodles and top with smoked salmon and fresh parsley.

Smoked Salmon and Cucumber Bites

Elegant and healthy appetizers made with crisp cucumber slices topped with cream cheese and smoked salmon.

Ingredients
  • 1 large cucumber, sliced
  • 100g smoked salmon
  • 100g cream cheese
  • 1 teaspoon dill
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix cream cheese with dill, salt, and pepper.
  2. 2. Spread a small amount of the cream cheese mixture on each cucumber slice.
  3. 3. Top with a piece of smoked salmon and serve immediately.

Smoked Salmon and Asparagus Salad

A vibrant salad featuring tender asparagus, smoked salmon, and a zesty vinaigrette, perfect for a light lunch.

Ingredients
  • 200g fresh asparagus, trimmed
  • 100g smoked salmon
  • 2 cups mixed greens
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Blanch asparagus in boiling water for 2-3 minutes, then cool in ice water.
  2. 2. In a large bowl, combine mixed greens, asparagus, and smoked salmon.
  3. 3. Whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the salad before serving.

Smoked Salmon Sushi Rolls

Healthy homemade sushi rolls filled with smoked salmon, avocado, and cucumber for a fresh and flavorful meal.

Ingredients
  • 2 sheets nori
  • 1 cup sushi rice, cooked
  • 100g smoked salmon
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • Soy sauce for dipping
Instructions
  1. 1. Place a sheet of nori on a bamboo sushi mat and spread half of the sushi rice evenly over it.
  2. 2. Layer smoked salmon, avocado, and cucumber on top, then roll tightly.
  3. 3. Slice into pieces and serve with soy sauce.

Smoked Salmon and Sweet Potato Hash

A hearty breakfast hash featuring roasted sweet potatoes, smoked salmon, and a sprinkle of green onions.

Ingredients
  • 2 medium sweet potatoes, diced
  • 100g smoked salmon, chopped
  • 1 tablespoon olive oil
  • 1/2 cup green onions, sliced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 200°C (400°F) and toss sweet potatoes with olive oil, salt, and pepper. Roast for 25 minutes.
  2. 2. In a skillet, combine roasted sweet potatoes and smoked salmon, cooking for an additional 5 minutes.
  3. 3. Top with green onions before serving.

Smoked Salmon and Greek Yogurt Dip

A creamy and tangy dip made with Greek yogurt and smoked salmon, perfect for healthy snacking with veggies or whole-grain crackers.

Ingredients
  • 200g Greek yogurt
  • 100g smoked salmon, chopped
  • 1 tablespoon lemon juice
  • 1 teaspoon dill
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix Greek yogurt, smoked salmon, lemon juice, dill, salt, and pepper until well combined.
  2. 2. Serve with fresh vegetables or whole-grain crackers for dipping.

Smoked Salmon and Beetroot Salad

A colorful salad combining earthy beetroot, smoked salmon, and a light vinaigrette for a nutritious meal.

Ingredients
  • 2 medium beetroots, roasted and sliced
  • 100g smoked salmon
  • 2 cups arugula
  • 2 tablespoons balsamic vinaigrette
  • Salt and pepper to taste
Instructions
  1. 1. In a salad bowl, combine arugula, roasted beetroot slices, and smoked salmon.
  2. 2. Drizzle with balsamic vinaigrette, then season with salt and pepper before tossing gently and serving.

Frequently Asked Questions (FAQ)

Is smoked salmon safe to eat during pregnancy?

Yes, but it should be consumed in moderation and sourced from reputable suppliers to avoid listeria.

How long does smoked salmon last in the fridge?

Unopened smoked salmon can last up to 2 weeks in the fridge; once opened, consume within 5 days.

Can I freeze smoked salmon?

Yes, smoked salmon can be frozen for up to 3 months; wrap it tightly to prevent freezer burn.

What are the health benefits of smoked salmon?

Smoked salmon is rich in omega-3 fatty acids, protein, and essential vitamins, promoting heart health and brain function.

How is smoked salmon made?

Smoked salmon is made by curing fresh salmon with salt and then smoking it at low temperatures.

Can I eat smoked salmon raw?

Yes, smoked salmon is typically considered safe to eat raw as it is cured and smoked.

What dishes can I make with smoked salmon?

Smoked salmon can be used in salads, pasta, on bagels with cream cheese, or as a topping for pizzas.

Is smoked salmon high in mercury?

Generally, salmon is low in mercury compared to other fish, making it a safer choice.

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Comparisons
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Nutrients
Protein in Smoked Salmon Calories in Smoked Salmon Vitamin-c in Smoked Salmon Magnesium in Smoked Salmon
Featured Guides
Health Benefits of Smoked Salmon Healthy Recipes with Smoked Salmon