Salmon is one of the most valuable commercial fish. It is especially valuable because of caviar, however, meat also belongs to non-routine consumption products. Culinaries around the world are experimenting with this wonderful fish, but among doctors there is a struggle: is salmon useful or harmful? Let's figure it out.

A bit of zoology

Salmon is a member of the salmon family. As a rule, two names - salmon and trout - are called by the inhabitants of the whole family. The most famous among salmon are trout, salmon, salmon, pink salmon salmon, tuna, kizhich, sockeye salmon, omul, whitefish, chinook salmon, char, taimen, haleus, omul, lenok. Sometimes, salmon is mistaken for its closest relatives.

This fish lives in fresh waters as well as in the ocean. Salmon is very common - it is found in the Pacific and Atlantic Oceans, freshwater rivers. The largest salmon populations gather for spawning in the Kamchatka, Kuriles and Sakhalin regions. Its size ranges from 2 cm to several meters, and the weight can reach 80 kg (salmon).

A characteristic feature of salmon is the shade of meat - from grayish-pink, pale, to intense red and bright orange. For this feature, the family received common name- red fish.

Salmon breeds well in captivity, so it is one of the best commercial species. There is also wild salmon on the market. Let's look at the difference between them below.

Culinary history of salmon dishes

The meat of this wonderful fish has been used by people since antiquity. Salmon is especially popular with northern peoples, in Europe, Canada and the USA. Salmon and salmon were one of the main dishes on the table of the Vikings, British and Scottish kings, the peoples of the north. The Japanese favor this fish especially. In Russia, salmon, along with sturgeon, were very popular.

Today this fish is popular all over the world. It is eaten raw, salted, pickled, baked, fried, boiled, dried. Starters, first and second courses, grilled dishes, sushi and sashimi are prepared from salmon. Salmon figures prominently in cookbooks.

Composition of salmon meat

Salmon meat is valuable not only because of its palatability. It has a unique composition:

- easily digestible protein;
- rich and unsaturated fats:
- Omega-3 and Omega-6 fatty acids;
- vitamin D;
- vitamins of group B;
- selenium;
- phosphorus;
- iron;
- calcium;
- magnesium;
- molybdenum;
- docosaegsoenoic acid;
- lysine;
- thiamine;
- methionine;
- tryptophan;
- histidine.

The benefits of salmon meat

Salmon meat is a nutritious product

Salmon fills the human need for protein, saturated and unsaturated fatty acids, vitamins and trace elements. This is a complete nutritious product that perfectly satisfies hunger.

The benefits of salmon meat for muscles

High protein content ensures regeneration and growth muscle tissue. Salmon is necessarily included in the diet of athletes and people with increased physical activity;

Salmon for beauty and youth

The high content of fats and vitamins contributes to the preservation of youth, improves the condition of the skin and hair, promotes the production of sex hormones in both women and men. Regular consumption of salmon contributes to the prolongation of youth.

The benefits of salmon meat for the nervous system

Salmon is rich in omega-3 and omega-6 fatty acids. This is a magical elixir for the brain. And phosphorus, selenium, tryptophan and B vitamins make this product unique. Eating salmon improves brain function, memory, and the formation of new nerve connections, tissue repair nerve cells. Increases intelligence, improves memory and mental functions.

The benefits of salmon meat for blood vessels

Unsaturated fatty acids help to improve the elasticity of blood vessels and cover them with the thinnest film that prevents the formation cholesterol plaques. Thus, salmon prevents the development of atherosclerosis, the occurrence vascular diseases, heart attack and stroke.

The benefits of salmon meat for metabolism

The content of essential amino acids, B vitamins and docosaegsenoic acid in salmon contributes to the overall improvement metabolic processes in all tissues of the human body. In general, the state of health improves, the energy tone increases, and the general rejuvenation of the body occurs. In addition, this fish reduces blood sugar and is recommended for diabetics.

The benefits of salmon meat for vision

Salmon meat is extremely beneficial for the eyes. It helps to eliminate blemishes vitreous body, improve elasticity eye muscles, intraocular circulation. If you have vision problems, include salmon in your diet.

Salmon meat for children and the elderly

This is a great product for people with heightened needs in essential amino acids, protein and vitamins. Eating salmon a couple of times a week by children helps strengthen bones, increase hemoglobin, and develop mental capacity. For older people, the property of salmon to increase body tone, strengthen bones and prevent the development of senile diseases is very important.

Harm of salmon meat

Today there is a lot of information about the dangers of salmon. This is partly true. However, the discussion below will focus on farmed salmon.

Harm of salmon meat from fish farms

To protect the fish population from diseases, antibiotics are added to the food, which accumulate in the muscle tissue of the fish. Also, food is fed from soybeans and other cereals, which is not usual for fish in general. Such meat is not very useful for a person.

Farms are located at a distance of no more than 2 km from the coast, where wastewater accumulates. Fish meat also accumulates these toxins. Considering unique properties do not accumulate salmon carcinogens, breeders locate farms near industrial drains (and wherever convenient). As a result, even the salmon that hit the table contains a fraction of what was poured from the sewer pipe.

As for wild salmon, it lives in vivo, far from all sinks and emissions, feeds on the food that its ancestors have been eating for millions of years. Its meat is environmentally friendly, does not contain harmful substances and there is no point in talking about its harm.

As you can see, the danger is only grown in artificial conditions salmon.

Abuse of salmon meat

Separately, we note that overuse this fish, like any other product, can lead to the development allergic reaction and metabolic disorders.

Salmon, like any fish, can carry worms. The solution is to thoroughly process the fish.

Harm of salmon meat during improper storage

Any fish, even ecologically clean, is deadly if you buy it dead. Salmon meat with odor is a colony of various microorganisms that cause severe poisoning up to and including death.

How to choose good salmon meat

First of all, ask about the origin of the fish. If the salmon comes from Norway, Finland or the USA, 99 out of 100 cases are farm-raised fish. Salmon produced in Russia, as a rule, is wild, and therefore much more useful.

Choose frozen or chilled fish. The carcass should not emit foreign odors. The meat is elastic to the touch, has a color from pale pink to intense, red or orange. In no case should it have a green, yellowish or blue tint. Ask the seller for a certificate of conformity.

Quality meat can be eaten both raw and cooked. It perfectly holds its shape, does not fall apart, retains a rich taste and delicate aroma.

As you can see, the right choice of salmon will only benefit. Enjoy your meal!

Salmon belongs to the ocean fish of the salmon family. Its weight can reach fifty kilograms. In the 19th century, mankind began to breed salmon in artificial conditions. And this fact is not at all surprising, since salmon is a valuable delicacy. Dishes from this fish will decorate any festive table. Salmon, pink salmon and chum salmon are red fish. Their meat has a delicate taste and a pleasant pink hue. And salmon caviar is a well-known delicacy that has a beneficial effect on human health.

Benefits and calories of salmon

Like any other fish, in addition to calories, salmon contains a lot of phosphorus. This element necessary for the formation of strong teeth, bones, to maintain strength, energy production. Phosphorus, together with other substances, takes part in the most important physiological processes in human body. In addition to calories, salmon contains magnesium, calcium, potassium, and sodium. Potassium helps our muscles withstand stress. It's all about salmon necessary product for the formation of elastic muscle tissue and a strong skeleton.

Vitamins in salmon meat also play a role important role. Vitamins of group B are leading in quantity. They are responsible for normal functioning brain, for the health of the nervous system. And this is essential in modern conditions life. In addition, B vitamins normalize the immune system, participate in the formation of cells, and help the production of hormones. The composition of the fish contains almost all the vitamins of this group. And this is important, since individually these substances lose a share of their effectiveness. In addition to calories, salmon contains vitamin A, which is extremely important for a developing body.

Of course, the most important benefit of salmon is the content of omega-3 acids. These polyunsaturated fatty acids cannot be produced by the body on their own, so it is important to take them with food. Omega-3 acids have a number of important properties:

these acids are essential for the heart. They stimulate its work, regulate the production of blood cells, protect against the risk of cardiovascular diseases;
omega 3 contribute normal development nervous system, as well as stimulate the activity of the eyes and brain;
paired with vitamin D, acids act as an antidepressant that does not harm the body, unlike chemical drugs.

Salmon is preferable to other fish due to its very high concentration omega 3. One serving of fish contains 1.9 g of acids. Salmon also contains minimal amount harmful trans fats that cause cholesterol buildup.

It should also be noted the high calorie content of salmon. How many calories are in salmon? The calorie content of salmon is 269 kcal. That's quite a lot if you look at diet food. In this regard, it can be eaten no more than 150 g per day.

Salmon is also a great helper in the fight against aging. Thanks to the beneficial substances included in it, the use of this fish stops biological processes aging. Studies show that omega-3s prevent the shortening of the end zones of chromosomes, thereby slowing down aging.

Calorie content of salmon, its use and harm

As mentioned above, due to the high calorie content of salmon, it should be approached carefully. What can not be said about other fish of the salmon family. This is keta, a real dietary product. The calorie content of chum salmon is 127 kcal per 100 g. If we also take into account high content proteins, then you can understand that after eating a little chum salmon, you will become full. At the same time, you will receive a huge amount nutrients. And the fats in chum are easily digested, while not causing damage to the body. Due to the low calorie content of chum salmon and its low fat content, it is ideal for diets. The calorie content of chum salmon for a couple is even less than fresh. Therefore, we recommend this dish to you. But it is better to refuse smoking and pickles. The calorie content of salted chum salmon is 184 kcal, and the calorie content of smoked chum salmon is 385 kcal.

But let's get back to salmon, our main topic of conversation. because of high probability mercury content, salmon is not recommended for consumption during breastfeeding and pregnancy. This may be dangerous for the child. But during menopause or PMS, salmon will not interfere with women at all. Men who want to prolong their birth should also include salmon in the menu. It is best to use it steamed. How many calories are in steamed salmon? The calorie content of steamed salmon is 187 kcal. You can also treat yourself to grilled fish. The calorie content of grilled salmon is 199 kcal.

How many calories are in salmon in meals? It is worth remembering that the calorie content of salmon with the addition of a tablespoon of oil increases by 60 kcal. If you like to use pre-cook fish marinade that contains sauce, sugar and wine, then remember that all this also increases the calorie content of salmon.

salmon composition

So let's see what nutrients are rich in salmon. Salmon meat is excellent dietary product. It has a lot of protein, little fat and no carbohydrates at all. Of the vitamins, it is especially rich in niacin (vitamin B3, PP). This substance provides beneficial effect absolutely on the whole body - the circulatory, nervous and digestive systems. It also improves metabolism and hormonal balance. Salmon is rich in vitamins B5, B6, B2, B1 and many others. Potassium and phosphorus lead among macronutrients. These substances are known to be necessary for the functioning of the cardiovascular system, the development of muscle tissue and normal operation brain. It also contains calcium, magnesium and sodium. A lot of salmon meat and trace elements. It is especially rich in iron and zinc, it also contains manganese, copper and selenium.

Useful properties of salmon

Tender salmon meat is perfectly digested, saturating the body with protein. Therefore, it is considered a good dietary product. Salmon meat can be eaten by both children and the elderly, as well as people in the recovery period after a serious illness.

Salmon is especially valuable because it contains fatty acids, which is now being talked about so much. In particular, salmon is rich in docosahexanoic acid, which helps the development and proper functioning of the brain, as well as improving memory. This substance is not synthesized in the human body, and not all foods contain it in enough. If you want to help your brain in its hard work, eat salmon fish more often.

Salmon meat is a real source of beauty. Vitamins B6 and B 12 help strengthen bone tissue, hair and nails, make the skin more elastic and beautiful. A large amount of potassium in fish strengthens the bones and blood vessels of a person. Therefore, it is especially useful for children during their growth period, when the body constantly requires a large number"building materials" for growth and development.

For adults, it will help to make the vessels strong and clean. Studies show that regular consumption of salmon meat strengthens the walls of blood vessels and slightly thins the blood. It is also known that salmon meat tends to improve the absorption of sugars and fats by the body. Therefore, regular consumption of this fish reduces the risk of developing diabetes. Salmon has a beneficial effect on nervous system providing a relaxing and soothing effect.

Harm to salmon

Salmon has a lot useful properties and has no contraindications. However, it is not recommended to eat this fish for pregnant women and mothers during breastfeeding. Some types of fish may contain small amounts of mercury. She usually does not provide any negative impact on the human body. But even such a dose can harm an embryo or a newborn.

Also, do not eat salmon for people suffering from chronic diseases digestive system and obesity. In these cases, it is better to consult a doctor.

salmon calories

Salmon is a fairly high-calorie fish. But it is worth considering that about two-thirds of the calories come from proteins, the rest from fats. Medium fillet salmon fish contains approximately 219 kcal per 100 grams. Of course, the energy value fish also depends on the method of its preparation. The least calories will be in salmon, steamed or fried on a grill or open fire. Increases the calorie content of vegetable oil and marinades, which contain wine and sugar.

Salmon in cooking

You can cook a lot of dishes from salmon - it is fried, marinated, steamed, added to pies, soups, snacks and much more are cooked with it.

Salmon baked in creamy lemon sauce

To prepare this dish, you will need 600-700 g of salmon fillet, 2 tablespoons of capers, half a glass of sour cream, a quarter cup of lemon juice, 1 teaspoon of seasoning from grated lemon peel and pepper, 1 tablespoon of olive oil, 1 clove of garlic, lemon, herbs .

In a small frying pan, heat the olive oil, then add the pre-chopped garlic clove to it. After a minute, reduce the gas to a minimum and add the lemon juice, zest and pepper seasoning, and capers. Stir all the ingredients for 5 minutes, then add sour cream and wait another 5 minutes. At this time, you need to preheat the oven to 180 degrees and put a baking sheet there, smeared with olive oil. Put the fillet on it and spread it with sauce. Some of the sauce should remain in the pan. The salmon will be ready in 20 minutes. Pour the rest of the sauce over the fillet, put the sprigs of greens and lemon circles and serve.

Rolls with salmon

it gourmet dish will fit any table. You can cook it for picnics, and as snacks. It is not only tasty, but also very satisfying.

To prepare rolls, you will need 4 pieces of fillet weighing approximately 150 grams, 4 large cabbage leaves, 3 red onions , 1-2 tablespoons vegetable oil, 1 garlic clove, cilantro, half a red sweet pepper, a piece of ginger root, 1 lemon and 1 hot red pepper.

Cabbage leaves should be dipped in hot water for a few minutes. They should be soft but elastic. Then take a deep plate, grate the lemon zest into it and squeeze out the juice, add chopped garlic. Pieces of fish should be grated with seasonings - salt, garlic, pepper, sprinkle with zest and pour over lemon juice. Onions should be cut into slices, and peppers - into strips. Grate the ginger root. All vegetables and seasonings should be divided into 4 parts. Spread onion, pepper, cilantro and ginger evenly on each sheet, top with a slice of salmon. Carefully wrap the sheet and tie with twine. Rolls need to be baked in the oven for half an hour.

Salmon and in the properties of the most. Salmon benefits or fish day

Salmon - useful properties and cooking

Salmon fish is known for two things - red meat and abundant presence of valuable omega-3 acid. But, in addition to omega-3 fatty acids, salmon meat has the richest beneficial composition, which makes this fish one of the healthiest seafood. In this article, we will talk about the benefits of salmon meat, and why it is so useful to eat it.

Salmon fish composition

As mentioned above, salmon is known for its valuable composition. So, the meat of this fish contains great amount vitamin D, there are B vitamins, and a very large amount of Omega-3. According to studies, salmon fish meat contains up to 55% Omega-3 fatty acid, from the entire composition.

Contains protein and vitamin B6. Biotin is present in small amounts. Scientists note that salmon meat will be especially useful for those who closely monitor their own health, have problems with circulatory system and heart.

Useful properties of salmon

The maximum benefit from the fish we are considering can be obtained only by consuming it regularly. Unfortunately, one or two purchases and eating fish will not give clear positive signs. Eating at least 4 times a week will saturate the body essential substances and minerals.

Salmon is also more or less healthy, depending on how you prepare it. So, it is perfectly digested with vegetables, which in turn complement the taste and benefits of salmon fish.

Of particular benefit are fatty acid Omega 3. They help the body get rid of inflammation, accelerate recovery after prolonged illness. Regular consumption of salmon, and with it Omega-3, improves brain activity and the state of the nervous system.

In addition, omega-3 to a large extent slows down cell aging and organism, contributes to the restoration of chromosomes. Thus, salmon will be useful for women over the age of 35. It is enough to eat salmon meat three times a week to stop the formation of wrinkles.

Salmon meat helps prevent cardiovascular diseases, and all this thanks to the same Omega-3. Cardiac arrhythmia, stroke, increased arterial pressure- the risk of contracting these diseases will be significantly reduced. Amino acids in the composition of fish, reduce bad cholesterol in the blood, and also prevent scarring on the walls of veins and arteries.

Reduced risk of developing nervous diseases , brain diseases, as well as the occurrence of depression. The fish will be useful for teenagers, for facilitating the passage of adolescence. The elderly have a significantly reduced risk of developing cognitive impairment.

Salmon largely protects the joints, helps biologically active protein molecules to exert useful action on them. Salmon contains calcitonin, a female hormone. With its help, the body regulates the balance between collagen and minerals in bones and joints.

Amino acids from the composition of salmon meat improve metabolism. Vitamin D and Omega-3 help produce insulin. Due to this, sugar is absorbed by the body much faster, reducing blood levels.

The benefits of salmon are also shown in relation to the prevention of vision. Astigmatism, as well as abundant dryness of the main shell, is eliminated with the help of Omega-3. With chronic dry eyes, as well as the appearance yellow spot(which increases the risk of visual impairment) you must definitely take salmon, up to 2 meals per week.

Salmon fillet is good for the beauty of hair and skin. Salmon is good for nails, due to the presence of selenium in the composition. In addition, salmon contains collagen, the lack of which, over time, contributes to the formation of wrinkles.

Quick cooking salmon

To do this, you need 2 salmon fillets, olive oil and tartar sauce. It is best to cook this dish from fresh fish, that is, directly on the day of its purchase. Fillet pieces must be placed in a glass baking dish. Pour a little oil on top, turn the meat over a couple of times to evenly distribute the oil.

It is necessary to bake salmon in the oven, at a temperature of 180 degrees, for 15-30 minutes, depending on the thickness of the fillet pieces. The finished dish is served with tartar sauce and Moroccan carrot salad.

Salmon in the oven

Baked salmon cooks pretty quickly. For example, you can bake it and serve it with mustard and dill sauce. To prepare the sauce, you need 3 tbsp. mayonnaise, 0.5 tbsp sour cream, 3 tbsp chopped fresh parsley, 2 tbsp Dijon mustard, 2 tbsp chopped fresh dill, 2 tsp fresh juice lemon or lime, salt and pepper to taste.

In a small bowl, mix mayonnaise, sour cream, parsley, mustard, dill, lemon juice, salt and pepper. After that, the finished sauce must be covered with plastic wrap and refrigerate at least 3 hours before serving. For baking fish, you will need 2 or 3 salmon fillets, 3 tbsp. tablespoons of olive oil, salt and ground black pepper.

The oven must be preheated to 180 degrees. Grease the fillet pieces with oil, sprinkle with spices and place skin side down in a dish. Bake salmon for 12-15 minutes. The finished dish is served to the table with a chilled sauce.

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