4 Healthy Cooking Methods That Take Make the Most Of Salmon Health Benefits
Salmon is one of the most versatile types of fish. It can be cooked many different ways so the entire family can enjoy a tasty variety of salmon health benefits. People who are knowledgeable about salmon nutrition facts know the first step in cooking salmon is defrosting it if it’s been previously frozen. The best way to defrost the fish is in the refrigerator for at least 24 hours to maintain its taste and nutrients. If possible, keep the skin on while cooking to prevent the flaky fish from falling apart. Because there are so many healthy ways to prepare salmon, you’ll just need to pick the one you like best to enjoy the many salmon health benefits.
Baking Salmon
Salmon tastes great when it’s baked and it’s so easy to do! Invite guests over for this meal and you’ll have them asking for the recipe. Just mix together some melted butter, lemon juice, chopped onions, minced garlic and a little fresh or dried dill. Toss the fish in the mix and place the pan in the oven for 20 minutes. The fish is done when it flakes easily. Here are the salmon nutrition facts for one salmon fillet:
• 253 calories
• 10 grams fat
• 78 milligrams cholesterol
• 73 grams sodium
• 637 milligrams potassium
• 1 gram carbohydrates
• 37 grams protein
Poaching Salmon
Salmon is easy to poach and the outcome is delicious. There are two ways to poach salmon and the more common method is by using the stove. Combine a mixture of white wine, onions, carrots, water and any other spices you’d like in a frying pan. Once the mixture is boiling, add the salmon, cover and turn the heat down for 10-15 minutes until the salmon is cooked through. Salmon can also be poached in the oven or microwave, but it will need to be covered to cook properly. The salmon nutrition facts vary by the ingredients used to poach, but here’s a general guideline:
• 421 calories
• 25.8 grams fat
• 122 milligrams cholesterol
• 162 milligrams sodium
• 755 milligrams potassium
• 1.9 grams carbohydrates
• 39.5 grams protein
Smoking Salmon
Smoking salmon is a little more difficult than other cooking methods, but it’s a great way to preserve the salmon health benefits and the rewards will pay off. The first step is to make a solution using one part brown sugar and two parts salt mixed in water with your favorite spices. Marinate the salmon steaks in this mixture for two hours inside the refrigerator. When that’s finished, rinse off the fish and place it in a special smoking rack and place back in the refrigerator for another 12 hours. Finish your salmon by placing it in a 150 degree over for half an hour and you’re ready to eat. One fillet offers the following salmon nutrition facts:
• 159 calories
• 6 grams fat
• 31 milligrams cholesterol
• 1066 milligrams sodium
• 0 carbohydrates
• 25 grams protein
Grilling Salmon
Grilling is a quick and easy way to cook salmon and preserve salmon health benefits. About an hour before you want to eat, marinate the fillets in your favorite marinade. Place the fish on a cedar plank that’s been submerged in water for a couple hours or just place the fish on the grill. Salmon grills quickly so you’ll just need 10-15 minutes and you’ll be ready to eat. One steak offers the following salmon nutrition facts:
• 250 calories
• 5g fat
• 100.39mg cholesterol
• 120.47mg sodium
• 0.52g carbohydrates
• 32g protein
Salmon is healthy and delicious, no matter how you cook it. Because the fish is so versatile and can be cooked in so many ways, it’s easy to have a different meal full of salmon health benefits every week.