Seeking a healthier diet, millions of Americans are turning to salmon as a source of protein. The five types of salmon are king salmon, sockeye or red salmon, coho or silver bright salmon, pink salmon and chum, according to FoodReference.com. A fatty salt- and freshwater fish, salmon are famous for returning to their place of birth to spawn. Scientists don't know how the fish knows to return, but they do know that the migrating fish offers many nutritional benefits.
Nutritional Profile
The highlight of salmon's nutritional profile is its high omega-3 fatty acid content, which MayoClinic.com states makes it a top choice to consume omega-3s naturally. The USDA also notes that salmon steak contains 33 g of protein per serving, and is high in the B-complex vitamins of niacin and vitamin B12. Salmon is also a good source of healthy monounsaturated fats while remaining a low-calorie choice at 197 calories per serving.
Serving Size
The recommended serving size for salmon is 3 oz., or about 85 g. This is the approximate size of a deck of cards. According to MayoClinic.com, at least two servings of fish like salmon should be eaten each week.
Preparation Methods
Salmon can be served raw or cooked fresh to order. Grilling, baking and utilizing salmon in seafood soups are all popular preparation methods for the fish. Chinook is considered best for grilling, while chum is usually not a preferred choice as a fresh salmon; this is largely because it is typically canned since the meat does not travel well, notes FoodReference.com. Sockeye is known for its firm flesh, which makes a good steak or fillet, while coho can be baked and becomes flaky after cooking.
Considerations
Some of the key considerations with the nutritional value of fresh salmon stem from the debate between farm-raised and wild-caught fish. According to Medical News Today, wild Pacific salmon is considered to be a more healthy choice than farm-raised Atlantic salmon.
Warnings
Salmon can contain mercury. MayoClinic.com and Medical News Today argue that the nutritional benefits of salmon, especially the omega-3s, outweigh the risks of mercury consumption. However, Medical News Today does note that Chilean salmon showed the lowest levels of contamination in studies.
Member Comments