Calorie content of baked salmon per 100 grams
Calorie content of oven-baked salmon per 100 grams is 127 kcal. Per 100 gram serving:
- 15.7 g protein;
- 6.1 g fat;
- 2 g carbohydrates.
Read: Calorie content of fried chanterelles
Calorie content of salmon baked in foil per 100 grams is 176 kcal. In 100 g of baked fish:
- 23.2 g protein;
- 9.3 g fat;
- 0.3 g carbohydrates.
Steps for cooking salmon in foil:
- 4 things. season the salmon steak with salt and pepper to taste;
- 1 onion and 2 pcs. cut medium-sized tomatoes into rings;
- chop 1 bunch of greens;
- put onions, salmon steak, tomatoes, herbs in layers in foil, cover everything with foil on top;
- bake the fish in the oven at 200 degrees for 10 - 15 minutes.
The considered dishes are enriched with vitamins A, B1, B2, B6, E, C, PP, minerals magnesium, potassium, calcium, sodium, phosphorus, chlorine, iron, manganese, copper, cobalt, molybdenum.
Recommendations for use
Fish must undergo heat treatment. It must be boiled, baked, fried, smoked or steamed. You can also salt the product.
Adults are recommended to eat up to 150 g of product per day. For children - no more than 70-100 g, for older people - up to 100 g. They eat salmon at any time of the day, up to 3-4 times a week.
If the fish was purchased in a vacuum package, it must be opened and the delicacy held in the air for about 20 minutes. This will dispel the pungent odor that has accumulated under the plastic.
Fresh fish can be stored in the refrigerator for no more than 4 days. When frozen, the shelf life is up to 2-3 months.
It is important to defrost fish correctly. Leave it in the refrigerator overnight and then start cooking.
If it is necessary to marinate the product, leave it in the marinade for 30 minutes. During this time, the salmon will completely absorb all the spices, aromas and salt.
To ensure that the fish has a crispy crust, it must be rolled in flour before frying. To make it juicy, it is recommended to add butter to the vegetable oil.
In cooking
You can prepare a variety of dishes from salmon: fry, stew, bake, salt, make pates, add to salads and pies, and prepare first courses.
- You can cook salmon in cream. Fry grated carrots, onions and small cubes of salmon in a frying pan in vegetable oil.
After 5-7 minutes, melt 100 g of butter in the ingredients, add 2 tablespoons of flour. Mix everything and simmer over low heat. Then add salt, mustard, spices and pour in the cream. Place the dish in the oven and bake for 15 minutes. - To fry fish, you need to cut it into slices .
In a separate bowl, beat 2 eggs, add 1 tablespoon of flour, salt, spices and a little mayonnaise. Stir the mixture. Roll salmon pieces in it and fry in a frying pan for 10-15 minutes.
Another original salmon recipe in this video:
For weight loss
Salmon is useful for those who want to lose excess weight. The main thing when preparing dishes is to bake, boil or stew the product. Calorie content of boiled salmon is 181.2 Kcal. Frying is not recommended. The daily norm should not exceed 100 grams.
Folk recipes
Due to the presence of Omega-3, salmon has a beneficial effect on the body.
Therefore, it is indicated for disorders of the vascular and cardiac systems, for diseases of the gastrointestinal tract, liver, and as a prophylactic against strokes, heart attacks, and atherosclerosis.
- Boil the delicacy and grind in a meat grinder. Add parsley and dill to the mixture. Mix everything and add salt. Eat pate 2 times a day, 1 tablespoon.
- During illness, prepare fish soup from the delicacy and eat 100 grams per day to increase immunity, improve the functioning of the gastrointestinal tract, and strengthen strength.
In cosmetology
You can use fish in cosmetology:
- Boil a couple of slices of salmon and puree in a blender. Add the egg. Apply the paste to your face for 15 minutes.
- Mix salmon pate with tomato, parsley, and a spoonful of mayonnaise. Mix the mixture and apply to the face for 10 minutes.
Salmon is a unique product in its composition . Therefore, its regular use will have a positive effect on the body, restore immunity, and enrich all organs and systems with the necessary nutrients for quality functioning.
Calorie content of salted salmon per 100 grams
Calorie content of salted salmon per 100 grams is 270 kcal. In 100 g of product:
- 21.2 g protein;
- 20.6 g fat;
- 0 g carbohydrates.
Read: Calorie content per 100 grams
Salted salmon is contraindicated for cholecystitis, pancreatitis, inflammatory processes in the stomach and intestines. You will have to refuse such fish if you are prone to edema.
To prepare salted salmon you will need 0.5 kg of fresh salmon, 1 tablespoon of rock salt and sugar. Salting stages:
- we clean the fish from the bones, remove the scales without cutting off the film;
- mix salt and sugar;
- pour the resulting mixture over the fish;
- cover the fish with a lid and leave for a day;
- the next day, a brine forms in the dishes;
- drain the brine, blot the fish with napkins.
The dish is ready! Bon appetit.
Lightly salted fish is salted for 1 day, medium salted fish is salted for 2 days, and highly salted fish is salted for 3 days.
Calorie content of steamed salmon per 100 grams
Calorie content of steamed salmon per 100 grams is 136 kcal. Per 100 gram serving:
- 17 g protein;
- 6.2 g fat;
- 2.6 g carbohydrates.
Read: Calorie content of dumplings with potatoes and mushrooms
To steam salmon you need:
- rinse well and cut into slices 200 g of fresh fish;
- salt the salmon with a pinch of salt, sprinkle with half a teaspoon of lemon juice and half a teaspoon of lemon zest;
- let the fish sit for 10 minutes;
- Pour several glasses of water into the multicooker container;
- Cook the salmon with the “steam” mode turned on until fully cooked.
How many calories are in salmon: fish diet
The low calorie content of salmon and the complete absence of carbohydrates in it make it possible to use this type of fish in various diets, and especially in the Dukan protein diet and the Kremlin diet.
Fish diets are very popular, because by following the diet developed for them, you can get rid of 3-5 kg of excess weight in 7-10 days. To comply with them, it is best to purchase fresh fish of low-fat varieties and cook it without adding olive or sunflower oil in the oven, grilled or steamed. There are many options for fish diets; there are also fish mono-diets, when during the day you need to consume 1.5 kg of fish of any kind, boiled, grilled or steamed.
If you follow a fish diet for 7-10 days, you have a choice of four daily menu options, which can be alternated in any order:
- Option 2: breakfast – baked chicken breast with stewed cabbage. Afternoon snack – 100 g turkey fillet with 2 tomatoes. Lunch – cod fillet with green salad. Snack – 100 g chicken breast with 75 g broccoli. Dinner - one salmon steak, approximately 350 kcal, with chopped dill and 50 g of boiled beans;
- Option 3: breakfast – 100 g of smoked salmon with spinach and a slice of black whole grain bread. Afternoon snack – 100 g chicken breast with vegetable salad. Lunch – 250 g of any boiled fish. Snack – 100 g turkey with avocado slices. Dinner – salmon steak and 100 g of boiled broccoli with spinach;
- Option 4: breakfast – 100 g of low-fat cottage cheese and 120 g of boiled salmon with a slice of black whole grain bread. Afternoon snack – a portion of Greek salad with low-fat cheese. Lunch – 120-180 g of grilled salmon. Snack – 60 g of boiled chicken breast or 180 g of natural yogurt. Dinner – 120-180 g salmon steak, 100 g boiled asparagus and cauliflower.
Every morning on an empty stomach, it is advisable to drink 250 ml of purified water at room temperature. When following a diet, it is important not to forget to drink 1.5 liters of water per day, green and black tea without sugar are allowed in unlimited quantities, and if you suddenly feel hungry, the developers recommend eating a little boiled salmon, which is low in calories. So such a snack will not affect the overall weight loss results. Prepared food must not be salted or seasoned with garlic, herbs and black pepper.
Calorie content of fried salmon per 100 grams
Calorie content of fried salmon per 100 grams is 140 kcal. In 100 g of fried fish:
- 18.5 g protein;
- 6.38 g fat;
- 0.37 g carbohydrates.
For a dish for 4 servings you will need:
- 800 g fresh salmon fillet;
- 150 g pitted olives;
- 50 g pitted olives;
- 7 tablespoons olive oil;
- pepper, salt to taste;
- mustard – 1 teaspoon.
Cooking steps:
- In a blender, mix olives, olive oil and mustard;
- finely chop the olives;
- fry the salmon in a dry frying pan, add salt and pepper;
- Place the fried fish on a plate and garnish with olive paste and chopped olives.
Calorie content of boiled salmon per 100 grams
Calorie content of boiled salmon per 100 grams is 151 kcal. In 100 g of boiled fish:
- 19.8 g protein;
- 9 g fat;
- 0.5 g carbohydrates.
Read: Calorie content of thin lavash per 100 grams
The following ingredients are required for the dish:
- 1 kg fresh salmon;
- 2 pcs. carrots;
- 1 parsley root;
- 1 onion;
- herbs and salt to taste;
- a little lemon juice.
Cooking steps:
- the fish is filleted, cleaned of bones and scales;
- carrots, parsley and onions are peeled and cut;
- fry vegetables;
- the fish is filled with hot water, parsley root and salt are added to it;
- cook the fish until done;
- Place the finished salmon on a dish, garnish with fried vegetables, and lightly sprinkle with lemon juice.
How many calories are in salmon?
Red fish is a fatty fish and contains the highest amount of essential fatty acids. The average calorie content of salmon is 208 kcal per 100 g. Moreover, it contains completely no carbohydrates. Salmon is suitable for people who follow a low-carbohydrate diet and also carefully monitor the quality of their skin, nails and hair.
The calorie content of steamed salmon is 187 kcal per 100 g. Steam processing allows you to quickly prepare the product, preserving all the beneficial components of the fish, without using additional fats.
The number of calories in grilled salmon is 199 kcal per 100 g.
. Grilling also does not require the use of oil, so this cooking method is considered safe for health.
The calorie content of boiled salmon is 189 kcal per 100 g. The fish makes excellent broths for first courses. The taste of boiled fish can be brightened by adding herbs, herbs, a little soy sauce, and lemon juice.
The calorie content of smoked salmon is 165 kcal per 100 g. Nutritionists do not recommend consuming smoked fish for people with diseases of the stomach, pancreas, atherosclerosis and a tendency to swelling.
Lightly salted salmon has the highest amount of calories - 269 kcal per 100 g. Salted fish is used in rolls, for making sandwiches, sushi, salads, and canapés. Lightly salted red fish goes harmoniously with butter and dark bread. If you have diseases of the kidneys, stomach or water retention in the body, it is better not to eat salted fish.
The calorie content of chum salmon is lower than that of salmon, despite belonging to the same family.
. The calorie content of chum salmon is 138 kcal per 100 g. This delicious fish is valued for its aromatic, soft meat, tasty caviar, and a lot of useful qualities. Chum salmon is not suitable for frying as it becomes dry and bland. It is better to bake it in foil along with various vegetables, herbs and spices, or fry it in batter or boil it for first courses.
Calorie content of salmon roll per 100 grams
Calorie content of rolls with cucumber and salmon per 100 grams is 170 kcal. In 100 g of product:
- 6.58 g protein;
- 3.72 g fat;
- 28 g carbohydrates.
One 25-gram roll contains 42.5 kcal, 1.65 g of protein, 0.93 g of fat, 7 g of carbohydrates.
Read: Calorie content of steamed rice
Calorie content of rolls with salmon and cheese per 100 grams is 142 kcal. Per 100 gram serving:
- 9.7 g protein;
- 6.7 g fat;
- 10.8 g carbohydrates.
Contains 1 piece. product (roll weight 25 grams) 35.5 kcal, 2.43 g protein, 1.68 g fat, 2.7 g carbohydrates.
Salmon family
Salmon is not one specific fish, although salmon is most often called that. The salmon family includes a number of different fish, which are popularly called “red fish”.
The calorie content of baked salmon will depend on the type of fish and cooking method. In their raw form, their energy value differs significantly:
- salmon or Atlantic salmon - 202 kcal;
- sockeye salmon - 169 kcal;
- lenok - 92 kcal;
- trout or kemzha - 104 kcal;
- North American cristivomere - 170 kcal;
- coho or chinook salmon - 178 kcal;
- chum salmon - 120 kcal;
- Sevan trout or ishkhan - 96 kcal;
- pink salmon - 152 kcal;
- char - 135 kcal.
Thus, when calculating the calorie content of baked salmon, you need to know what kind of red fish came to your table.
Benefits of salmon
Salmon has many health benefits, including:
- the product is rich in easily digestible proteins, which are necessary to maintain the health of the skeletal system, hair, nails, heart, and vascular system;
- Omega 3 acids contained in fish reduce the level of bad cholesterol, normalize heart function, and maintain vascular tone;
- When eating salmon, the action of insulin is activated. This improves the absorption of sugars and reduces blood sugar levels;
- beneficial substances from fish stimulate brain activity, have a beneficial effect on the functioning of the nervous system, improve memory and concentration;
- salmon provides prevention of Parkinson's and Alzheimer's diseases;
- Regular consumption of fish slows down the aging process and prevents the early appearance of wrinkles;
- Salmon has a beneficial effect on vision, including recommended for the prevention of dry eyes.
Danger and contraindications
It is recommended to exclude fish from the diet for people suffering from allergic reactions to seafood.
Since the product contains purines, people with gout should not eat the delicacy. This may worsen the disease. The product should not be eaten fresh, as it may contain parasites.
Fish that has dyes added to it is harmful. This can be determined by its rich red color.
You will learn even more interesting facts about the beneficial properties of salmon from this video:
