salmon

Salmon

Salmon is a popular and nutritious oily fish recognized for its vibrant pink to orange flesh. Its flavor is rich and buttery, offering a distinctive taste that is both delicate and savory. The texture of cooked salmon is flaky and tender, making it a delightful culinary experience. Wild-caught salmon is particularly prized for its lean profile and intense flavor, while farmed salmon tends to be more readily available and affordable. This versatile fish is packed with omega-3 fatty acids and protein, making it a healthy and delicious choice for various dishes.

Common Uses

  • Pan-seared salmon with lemon-herb butter: A quick and easy method to cook salmon, resulting in crispy skin and a moist, flavorful interior. Perfect served with roasted vegetables or a simple salad.
  • Grilled salmon with a teriyaki glaze: Marinating salmon fillets in a sweet and savory teriyaki sauce before grilling enhances the natural flavor of the fish and creates a beautiful caramelized finish.
  • Baked salmon with asparagus and cherry tomatoes: Baking salmon is a healthy and convenient way to prepare it. Roasting it with asparagus and cherry tomatoes allows the vegetables to absorb the salmon's flavor, creating a complete and balanced meal.
  • Smoked salmon for bagels and appetizers: Cold-smoked salmon, often thinly sliced, is a classic topping for bagels with cream cheese or used in appetizers like canapés and salmon rolls.
  • Salmon sushi and sashimi: High-quality, sushi-grade salmon is a popular choice for sushi and sashimi, offering a delicate and buttery flavor that complements other ingredients.
  • Salmon cakes or patties: Cooked salmon, either fresh or canned, can be mixed with breadcrumbs, herbs, and spices to create delicious salmon cakes or patties, which can be pan-fried or baked.

Nutrition (per serving)

Calories

208.0kcal (10.4%)

Protein

20.4g (40.8%)

Carbs

0.0g

Sugars

0.0g

Healthy Fat

12.0g

Unhealthy Fat

3.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in Omega-3 fatty acids, promoting heart health and reducing inflammation.
  • Excellent source of high-quality protein, essential for muscle building and repair.
  • High in Vitamin D, supporting bone health and immune function.
  • Contains B vitamins, crucial for energy production and brain function.
  • Provides potassium, which helps regulate blood pressure.
  • Good source of antioxidants like selenium, protecting cells from damage.

Storage Tips

Fresh salmon should be stored in the refrigerator and used within 1-2 days. Keep it in its original packaging or wrap tightly in plastic wrap to prevent it from drying out and to minimize odor. Place it on a bed of ice in the refrigerator for optimal freshness. For longer storage, salmon can be frozen. Wrap it tightly in freezer-safe wrap or place it in a freezer bag, removing as much air as possible to prevent freezer burn. Frozen salmon can last for several months.

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