Salmon is a type of fish prized not only for its flaky, flavorful meat but also for the wide variety of important nutrients it provides. Poached salmon is prepared by combining water, wine and herbs with salmon fillets and cooking until the meat is opaque. A serving of poached salmon is 3 oz., which provides 156 calories.
Types
Salmon can be wild-caught or farm-raised. Wild-caught salmon is higher in heart-healthy omega-3 fatty acids and tends to be lower in environmental toxins than farm-raised salmon. Species of salmon include coho, sockeye, king, chum, red, pink and silver. Nutrient contents vary slightly among species.
Protein
Poached salmon is a source of complete protein, meaning it contains all the essential amino acids your body cannot make on its own. You need amino acids from protein in your diet to produce new cells and to support growth and repair of your tissues and organs. A 3-oz. serving of poached salmon provides 23.3 g of protein. Adults need between 46 and 56 g of protein daily, as recommended by the National Academies' Institute of Medicine.
Fats
Poached salmon is rich in omega-3 fatty acids, which reduce the risk of coronary heart disease. The AHA recommends eating two servings of fish high in omega-3s, such as salmon, each week. A 3-oz. serving of poached salmon has 6.38 g of total fat, 1.4 g of saturated fat, 2.3 g of monounsaturated fat and 1.45 g of omega-3 fatty acids. Adults need 20 to 35 g of dietary fat daily.
Vitamins
Poached salmon is an excellent source of vitamin B12, a water-soluble vitamin essential for nerve function, DNA synthesis and energy metabolism. A 3-oz. serving of poached salmon has 3.81 mcg of vitamin B12. Adults need 2.4 mcg of vitamin B12 daily. Poached salmon is also high in niacin and provides some vitamin A.
Minerals
Poached salmon is high in phosphorus, a mineral necessary for tooth and bone formation as well as for kidney function. A 3-oz. serving of poached salmon provides 253 mg of phosphorus, which is 36 percent of the daily amount recommended by the National Academies' Institute of Medicine for adults. Poached salmon is also an excellent source of the trace element selenium, which functions as an antioxidant.
References
- Monterey Bay Aquarium: Seafood Watch
- Epicurious Food Dictionary: Salmon
- USDA National Nutrient Database for Standard Reference: Fish, salmon, coho, wild, cooked, moist heat
- American Heart Association: Fish and Omega-3 Fatty Acids
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- Institute of Medicine: Dietary Reference Intakes: RDA and AI for Vitamins and Elements
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