Calorie chum prepared in different ways. Chum salmon: calories, useful properties, interesting facts, recipes Benefits and harms of chum salmon

For those who take care of their health, the question of how the calorie content of salmon fish changes depending on the method of preparation is very important. The number of calories in baked keta, slightly salted, fresh, smoked and fried keta varies.

boiled

Boiled and freshly caught fish are similar in terms of calorie content and composition of BJU.

A 100-gram serving of fresh chum contains 127 kcal, which will give a person 19 grams of protein and 5.62 grams of fat. There are no carbohydrates at all.
Boiled keta has almost the same number of calories - 125. The composition of protein in 100 grams is the same - 19, but there is a little less fat - 5.45 grams.
A fragrant fish ear is obtained from boiled chum salmon.

But it is worth noting that when boiling (boiling), some of the trace elements and vitamins are lost.

Baked in the oven

For fish, baking in the oven is one of the best cooking options. More useful properties are preserved, and there is less trouble for the hostess.

100 grams of baked chum salmon contains 146 kcal. BJU is equal to 22 / 6.5 / 0.

For baked fish, the following products are needed:

chum salmon with steaks - 8-9 pcs.;
hard cheese - 90-110 g;
sunflower oil - 4 tbsp. spoons;
small ripe tomato - 2-4 pcs.;
soy sauce - 3 tbsp. spoons;
lemon juice - floor. dessert spoon;
greens, different types of pepper, salt.

The cooking process includes the following steps:

make a marinade for chum salmon: mix finely chopped greens (a proven option is parsley and dill) with soy sauce, add sunflower oil, seasonings, salt;
roll the pieces of chum salmon in the marinade and let stand for at least 20 minutes;
cut the tomatoes into rings;
roll small indentations from foil; put the fish on foil, sprinkle with lemon juice and decorate with tomato slices;
preheat the oven to 170–190 degrees and bake the ketu for no more than 25 minutes;
Sprinkle the baked salmon pulled out of the oven with grated cheese.

fried

Everyone who is interested in KBJU products knows firsthand that frying adds extra calories due to the frying oil used. Keta fish is no exception.

100 grams of fried salmon contains 229 kcal. From this serving, a person will receive 19.6 grams of protein and 16.74 grams of fat. There are no carbohydrates.

To cook fried fish, you need the following products:

fish - 4-5 pieces or steaks;
carrots - 2-3 pieces;
onions - 1-2 pieces;
sunflower oil for frying;
greens, different types of pepper, salt to taste;
lemon juice - floor. dessert spoon.

The cooking process consists of successive stages.

Make a vegetable fry: grate the carrots coarsely, dice the onions and fry in oil until soft.
Heat another frying pan well, pour in vegetable oil and fry, after salting and peppering the pieces of fish on both sides. The entire roasting time should not exceed 8-9 minutes.
Close the lid and steam the fish steaks for 5 minutes until cooked, put the vegetable fry on top.
Drizzle with lemon juice before serving.

Keta for a couple

The calorie content of chum salmon for a couple is 131 kcal.

In a serving of 100 grams of fish, 21.9 g of protein; 5.98 g - fat and absolutely no carbohydrates.

Steam fish is the basis of any dietary and healthy diet.

If you want to stay alert, overcome premature old age and lose extra pounds, then steamed fish should appear on your table at least once a week.

Smoked

If you eat 100 grams of smoked fish, then a person will receive 121 kcal, as well as 21.3 grams of protein and 9.24 grams of fat. He won't get carbohydrates.

For this fish, cold smoking is most often used.

Store-bought smoked chum salmon may also contain various preservatives for a longer shelf life.

slightly salted

There are 186 kcal per 100-gram serving of lightly salted chum salmon. It contains BJU: 23.4 grams of protein and 9.85 grams of fat.

Although such fish is called lightly salted, there is plenty of salt there. Salt, as you know, retains water, so the next day after eating such a fish, it is better not to get up on the scales. The numbers will show weight gain even though it's just water.

What cooking method to choose?

A summary table will help you collect all the information about the methods of processing fish, calories and compare them.

To diversify the menu, ketu should be used in different types of cooking, alternating them. However, there are some nuances to keep in mind.

From the experience of the housewives, it is known that during traditional roasting, chum salmon loses water and becomes dryish. In this case, you can use the frying in batter. The batter will prevent the keta from losing all the liquid.

The best method of cooking freshly caught or thawed fish is baking with different seasonal vegetables: zucchini, tomato, zucchini, onion, pepper, eggplant.
If you are hypertensive or you have pressure surges, then you should better exclude salted and smoked salmon. With kidney problems, salted fish is also undesirable, as it provokes swelling.
If you watch your weight and appearance, it is not recommended to choose fried salmon. Steamed or boiled fish is perfect for you.

What is useful?

In addition, the salmon meat contains important elements for the proper functioning of the heart and the entire vascular system. These are magnesium and potassium. Calcium, in tandem with phosphorus, which is also found in large quantities in chum, has a positive effect on bones and skeleton.

The hair follicles are strengthened, so the hair grows better and becomes stronger.

Keta is rich in B vitamins, which are important for the brain, which means that they affect the ability to study, better remembering the necessary information. They strengthen the entire body and participate in metabolic processes. Vitamin E is also in chum. It plays a significant role in the proper functioning of the reproductive system at different ages.

Who is contraindicated?

Keta is contraindicated for people suffering from allergies to fish and all seafood, as well as those with individual intolerance.

In the next video, watch the dietary recipe for cooking chum salmon in the oven.

People who are fighting overweight know how important it is to eat foods with a minimum calorie content. Therefore, when they are going to put this or that dish into their mouths, they try to evaluate its energy value.

True, complex foods are real "calorie bombs", therefore, those who are just starting their journey to harmony make chicken breast and fish the main product in the diet. Due to its delicate taste, beneficial properties and calorie content, chum salmon is very popular among those who lose weight.

The benefits and harms of chum salmon

Probably, all people have known since childhood that fish is good for the body, and chum salmon is no exception.

Moreover, experts say that if you include a fish in your menu, you can cope with such problems:

high blood cholesterol;
poor eyesight;
low hemoglobin;
slow metabolic processes;
memory impairment;
inflammatory processes;
weak immunity.

If you eat this representative of the salmon family, you can prevent the development of diseases such as thrombosis and atherosclerosis, as well as improve blood circulation.

If you introduce fish into the menu on an ongoing basis, then, according to experts, this will be an excellent prevention of diseases of the cardiovascular system, and will also slow down the aging process.

An integral part of the diet of chum salmon should be for women who are carrying a baby, as well as for people actively involved in sports, physical or mental labor. And one more interesting fact. This fish perfectly protects the body from the effects of tobacco and alcohol. So if you have such bad habits, then be sure to include chum salmon in your diet, it will at least slightly support the body weakened by bad habits.

The beneficial properties of this representative of salmon are undeniable. Eating it is not recommended only for those who suffer from allergies or individual intolerance to the product. Such people can be harmed by fish.

It is worth noting that recently more and more sellers are trying to deceive gullible citizens, selling pink salmon under the guise of useful chum salmon. Of course, the last fish is also useful, but it is slightly inferior in composition to our today's heroine, and it costs less.

Therefore, if you decide to go to the store for a fish, be careful. Remember that chum salmon is somewhat larger than pink salmon, which means it cannot be sold in small pieces, it does not have dark specks on its fins and scales, and the meat of our useful fish is brighter and pinker.

Let's talk about calories

Our heroine can rightly be called the champion among various fish in terms of protein content, it contains about 20 percent of the total mass.

Yes, and the content of vitamins PP, E, C, D, etc., and useful substances: phosphorus, iron, magnesium, calcium, etc. There are a lot of fish in this variety. Also in chum there are polyunsaturated fats, which are so necessary for a person. In general, not a product, but a storehouse of usefulness, however, in order not to lose them all, you need to cook the fish correctly, but more on that later.

So, this type of fish is a useful “bomb”, but what about the calorie content of chum salmon?

There are only 138 kcal per 100 grams. It seems that the figure is low and everything is fine, only this is an indicator for a fresh product, and few people will agree to eat raw fish. Therefore, it is very important to choose the right way to prepare chum salmon so that its energy value does not “take off” much. For this purpose, the method of cooking, steaming and baking is suitable.

Several low calorie recipes

Nutritionists recommend that people who dream of having a slim and fit figure eat steamed or baked fish in foil. If you really want to treat yourself to smoked fish, then remember that 100 grams of the product will contain 180 kcal, and salted chum salmon and even more - 184 kcal per 100 grams.

It is better for people who monitor their health to refuse fried fish. There are several reasons for this. First, the high calorie content of the finished dish. And secondly, during the frying process, salmon fish dry out a lot, as a result, the meat turns out to be dry, it is difficult to consume it without any sauce, and these are additional fats. Therefore, if you want to be slim and healthy, steam or bake fish.

To cook a fish for a couple, you need to take a chum salmon carcass, defrost it, rinse it thoroughly, remove fins, scales and other inedible parts and cut into portions.

Put the prepared fish in a deep bowl, sprinkle with salt, your favorite seasonings and leave to marinate for 30 minutes. After that, you can send the pieces to get ready. To do this, you can use a double boiler, slow cooker or other units that can steam.

In 100 grams of steamed chum salmon, the calorie content will be about 112 kcal. Agree that for tasty and healthy food this is a very insignificant indicator.

It is worth saying that such a recipe will not get bored for a long time, since you can constantly change the taste of the dish, adding more and more new spices. Lemon, dill, parsley are perfect for this purpose.

If the steam dish does not appeal to you, then bake the fish.

To do this, take:

fish - 1 kg;
lemon - ½ pc.;
medium-sized tomatoes - 2 pcs.;
salt and pepper at your discretion.

The preparation steps are as follows:

thaw the carcass, if necessary, remove the scales, fins and other inedible parts, rinse under running water;
cut the prepared fish into portioned steaks;
Wash the lemon and cut into thin slices. If there are bones in the fruit, then remove them;
wash the tomatoes, cut into circles;
take the foil and divide it into as many pieces as you have prepared steaks. The size of the foil should be such that you can safely wrap the fish in it;
put the prepared foil on the table, take 1 piece of fish, salt and pepper it. Put on foil, spread a piece of tomato and a slice of lemon on top, wrap everything carefully;
do the described manipulations with the remaining steaks. Then lay the blanks on a baking sheet and you can send it to the oven, heated to 200 degrees for 30 minutes. When the time is up, the dish will be ready.

Such preparation of keta is considered tasty and healthy. In 100 grams of the dish there are no more than 114 kcal, and the taste is simply magnificent.

Keta rich in vitamins and minerals such as: vitamin B1 - 22%, vitamin B2 - 11.1%, vitamin B5 - 20%, vitamin B6 - 25%, vitamin B12 - 136.7%, vitamin D - 163%, vitamin PP - 42.5%, potassium - 13.4%, phosphorus - 25%, iodine - 33.3%, cobalt - 200%, copper - 11%, selenium - 66.4%, chromium - 110%

Why Keta is useful

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired calcium and phosphorus metabolism in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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smoked salmon rich in such vitamins and minerals as: vitamin A - 33.3%, vitamin B1 - 33.3%, vitamin B2 - 16.7%, vitamin C - 26.1%, vitamin PP - 69.4%, potassium - 30%, magnesium - 13.5%, phosphorus - 39.4%, chlorine - 11%, fluorine - 16.2%, chromium - 165.2%

What is useful smoked chum salmon

Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
Fluorine initiates bone mineralization. Insufficient intake leads to caries, premature abrasion of tooth enamel.
Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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