Pink salmon is the most accessible type of salmon, the number of which practically does not decrease even in our technogenic age. Thanks to this, the valuable pink-red meat of pink salmon is sold almost everywhere: from seedy shops in Kamchatka to elite restaurants in Moscow.
Pink salmon lives in the cold waters of the oceans, breeds in rivers. Her life expectancy is short - only a few years. During this time, the most successful and dexterous fish manage to grow up to 70 centimeters in length and gain 5 kilograms of weight. The remaining representatives of the species are half as long and weigh from 1 to 2 kg.
The nutritional value of pink salmon is beyond praise. In fact, lovers of this fish have every chance to stay young and healthy for a long time, because pink salmon meat contains a lot of vitamins (A, PP, B, C, etc.), useful chemical elements (from potassium to molybdenum), polyunsaturated fatty acids and proteins. If desired, you can eat only this fish, sometimes eating it with lettuce and drinking water from a spring.
Don't believe? Look then at the inhabitants of the north, who consume pink salmon in tens of kilograms a year. Even the strongest representatives of civilized European countries can envy their health and endurance.
The benefits of pink salmon
Bone tissue regeneration, fat metabolism, regulation of the gastrointestinal tract, protection of body cells from anything and everything, slowing down the aging process, oxygenation of the blood, stimulation of the endocrine glands, support of the central nervous system in working condition - all these are just common names for the vital processes of our body. And all of them pass without failures and “mistakes” among pink salmon lovers.
Of course, positive changes are not visible from the first spoon, but with the regular use of pink salmon, restoration and rejuvenation of the body is inevitable. Because in this case, our body receives everything it needs and acquires the ability to independently resist all ailments and disorders that interfere with a normal healthy life.
Do you want to live long and not know diseases? Eat pink salmon more often. Just don't forget to look at the quality of the fish...
How to choose a good salmon
Most often, you have to choose from only two options: a whole frozen carcass or a gutted carcass (also frozen).
At this stage, it is important to understand why you fish. For fish soup, a whole carcass with a head is suitable. If you want to bake or salt pink salmon, then it is better to take a gutted carcass, because it’s easier that way. Otherwise, be prepared for the fact that after cutting and gutting your purchase will weigh at least a third less.
Further. Try very hard to inspect the inside of the belly of pink salmon. Ideally, it should be pink. In our country, it is often yellow, which indicates either excessive old age of the fish, or non-compliance with storage conditions. In any case, yellow-bellied pink salmon will most likely be bitter.
By the way, it is advisable to inspect each fish, because in stores “junk” is usually mixed with fresh goods.
If pink salmon is sold with the head, then be sure to examine the gills (between the head and body). And take only those fish that have red gills (color intensity does not matter). Any other color or mucus in the gills should be interpreted as a signal to pass by this store.
But it makes no sense to look at the eyes of pink salmon when choosing, because when frozen, they become cloudy anyway.
The tail and fins should not be dry and windy. If they are just like that, then the fish has “survived” more than one freeze-thaw cycle. So, you have every chance of getting an upset stomach after eating.
White fillets = dry and tasteless fillets. The correct fillet should be pink.
It would also be nice to look at the quality certificate, but this is unusual, and therefore usually causes “attacks” of shyness among buyers. So, if such “research” is hard for you, then do not force yourself.
Instead of a conclusion
The meat of pink salmon is quite dense, which makes it an ideal "material" for processing with a knife. Therefore, despite the low cost of this fish, it is suitable for creating real culinary masterpieces.
| product | calories | squirrels | fats | carbohydrates |
| fresh pink salmon | 142 kcal | 20.5 g | 6.5 g | 0 g |
| salted pink salmon | 169 kcal | 22.1 g | 9 g | 0 g |
| boiled pink salmon | 168 kcal | 22.9 g | 7.8 g | 0 g |
| baked pink salmon | 184 kcal | 13.2 g | 13.1 g | 0 g |
| hot smoked pink salmon | 161 kcal | 23.2 g | 7.6 g | 0 g |
| salmon stewed with onions | 63.7 kcal | 7.6 g | 2.2 g | 3.7 g |
Pink salmon belongs to the classic representatives of the Salmon family, which has all the beneficial properties of red fish. It is named so because of the characteristic "hump" in the head area and has pink-red meat. Pink salmon lives in both fresh and salt water bodies, therefore it often migrates. Its life expectancy is short - up to 3 years, and it spawns only once, laying large light orange eggs, after which it dies. You can meet pink salmon in the Pacific Ocean, near Kamchatka, Sakhalin, off the coast of Japan and in the Amur River.
Pink salmon is used for cooking fish soups, it is baked, stewed, fried, and also canned and salted. Since some of the nutrients are destroyed during cooking, in order to preserve them as much as possible, fish is often salted. It is light-salted pink salmon that is most popular among fish gourmets, because there are very few calories in salted pink salmon.
Useful properties of pink salmon
Pink salmon is one of the few fish that has practically no contraindications, except for individual intolerance, of course, but there are plenty of benefits from it. This fish has a beneficial effect on the skin and mucous membranes of a person, helps the digestive tract and nervous system. Due to the low calorie content of pink salmon and its rich vitamin and mineral composition, it strengthens the immune system, gives strength and improves overall well-being without supplying the body with extra calories.
There is a lot of phosphorus in pink salmon, which is necessary for the strength of the skeleton, the proper functioning of the brain, improving memory and increasing efficiency, and it also takes part in the formation of enzymes that speed up metabolic processes in the body. For those with thyroid problems, this is also good news, because pink salmon contains a lot of the iodine it needs. Pyridoxine in its composition, in turn, is involved in the distribution of glucose in the body.
However, if you have problems with the gastrointestinal tract, peptic ulcer or chronic liver disease, then you should use pink salmon with caution, in no case overeating.
Selecting a quality salmon
In order to choose high-quality fish, bringing the maximum benefit to the body, you should pay attention not only to the calorie content of pink salmon and how it was cooked, but also to freshness and its appearance.
Pink salmon can be gutted and not gutted, with or without a head, choose such a fish so that you can cook the intended dish as conveniently as possible. For soup, you can buy pink salmon with a head; for baking, it is better to buy gutted salmon without a head to make it easier to cook. The main thing at the same time to observe the main rule - the quality of the product.
Mar-19-2013
Dietary properties of pink salmon:
Almost all fish from the Salmon family are especially valuable breeds. Pink salmon can be considered one of their most prominent representatives. This fish, due to its excellent taste, is widely used as a food product. Maybe for this reason, so many are interested in questions: what is the calorie content of pink salmon, what is the use of pink salmon and what dietary properties does it have.
Each product has its own specific chemical composition. And if you consider the set of minerals, vitamins, proteins and other components in this fish, you involuntarily wonder at its richness. Indeed, such a seemingly familiar product contains so many useful components. In addition to the most common substances, there are also rare ones: vitamin PP, phosphorus, sulfur, a large amount of iodine and chromium, as well as cobalt.
Pink salmon, as this fish is also called, contains the main minerals and vitamins, as well as unsaturated fatty acids, the benefits of which are undeniable.
For a complete mineral metabolism, nutrition should be varied and sufficient. This includes daily consumption of lean meats or fish. Pink salmon fits perfectly into the diet as a main dish.
Pink salmon has a high nutritional value, due to the large amount of protein in its composition, which is not digested as quickly as carbohydrates, so the feeling of fullness after eating this fish will be felt longer. Polyunsaturated fatty acids in pink salmon are "responsible" for maintaining youth, as they slow down the aging process in the body.
This fish can be consumed by almost all categories of the population, with the exception of those who are allergic to seafood or have contraindications to the use of its individual components (for example, phosphorus or iodine). American researchers have found that omega-3 fatty acids present in pink salmon have a beneficial effect on brain regions responsible for a person's emotional state.
The regular inclusion of this variety of fish in your diet is a good prevention of cardiovascular diseases, depression, hypertension, heart attack.
Fatty acids regulate blood sugar levels and at the same time serve as an unsurpassed antioxidant. They protect tissue cells from external and internal influences, being part of cell membranes. The beauty and smoothness of the skin, hair, nails, as well as the health of the eyes and reproductive organs depend on these most useful fats. Polyunsaturated acids have a rejuvenating effect on the body as a whole, significantly slowing down the processes of external and internal aging. The wonderful taste of pink salmon allows you to combine it with many products, which makes it indispensable for compiling a diet menu.
How many calories are in pink salmon?
So we got, as they say, to the most interesting. So, how many calories does this fish contain:
The calorie content of fresh pink salmon is:
142 kcal per 100 grams of product
Proteins, fats and carbohydrates (BJU) of fresh pink salmon per 100 grams:
Proteins - 20.5
Fats - 6.5
Carbohydrates - 0.0
Due to the abundance of protein, fast saturation occurs and digestion is slow, so this dish will satisfy your hunger for a long time. In a word, even a large portion of this fish will not "give" you extra pounds.
And what is the calorie content of this fish cooked in different ways? But this one:
Salmon calorie table, per 100 grams of product:
And the nutritional value of this fish, cooked in different ways, is this:
Table of nutritional value of pink salmon (BJU), per 100 grams of product:
| Pink salmon | Squirrels, c. | Fats, gr. | Carbohydrates, gr. |
| - baked | 17,8 | 5,6 | 1,4 |
| - for a couple | 18,4 | 9,6 | 0,2 |
| - fried | 17,3 | 6,4 | 6,2 |
| - salty | 22,1 | 9,0 | 0,0 |
| - boiled | 22,9 | 7,8 | 0,0 |
| - cold smoked | 22,0 | 9,0 | 0,0 |
| - hot smoked | 23,2 | 7,6 | 0,0 |
| — cutlets | 16,9 | 6,8 | 4,7 |
| - caviar | 31,2 | 11,7 | 0,0 |
Recipe? Recipe!
How to cook this fish? There are many recipes. Here is one of them:
Pink salmon baked in the oven:
Products:
- Pink salmon - 1 carcass
- Mayonnaise - 3 tablespoons
- Dill greens, green onions - 2 tablespoons each
- Garlic - 3-4 cloves
- Wine (white) - 2 tablespoons
- Salt, black pepper (ground) - to taste
The fish is cleaned and gutted, cut across - into pieces about 2 cm thick each. Then each piece is salted and peppered to your liking. Pieces of fish are laid out on a baking sheet sent with foil, greased with mayonnaise and placed in a preheated oven over medium heat (for 15-20 minutes).
Chopped dill is combined with finely chopped green onions and chopped garlic, pour 2 tablespoons of white wine. Pour the fish with the resulting mixture and bake for about 5 more minutes. The finished dish is served hot. Eat for health.
What is useful pink salmon for weight loss?
Pink salmon is a dietary product that fits perfectly into the diet of those who monitor their weight or want to get rid of unnecessary kilograms. The reason for this is the low fat content of its meat and at the same time a high level of energy value.
Since this fish contains a lot of valuable back, even a small piece of it is enough to quickly satisfy your hunger and feel full for a long time. At the same time, all consumed calories will be spent on maintaining the vitality of the body, and not deposited in the form of fatty layers.
A particularly pleasant moment is that all diets that are based on the use of pink salmon do not require restricting your diet and counting calories. Moreover, unlike most other diets, they do not harm the body, because they do not deprive it of essential vitamins.
Of course, the dietary benefits of pink salmon largely depend on how it is prepared. So, nutritionists in no case advise frying it or, for example, using it canned, because in this case its meat is saturated with vegetable fats, and the number of calories in it increases.
A pink salmon dish cooked in a double boiler or oven turns out to be very tasty, juicy and low-calorie. So, in order to serve pink salmon baked with onions and lemon, you need to: marinate salted and peppered pieces of fish in lemon juice for 20-30 minutes, then bake in the oven, after pouring with low-fat mayonnaise or sour cream.
When you want to add a vegetable side dish to the fish, then stew the onions and carrots. The taste of pink salmon will be just great, and the meat will be soft if it is “wrapped” in these vegetables and poured with a mixture of milk (1 cup) with an egg (1 pc.) Before everything is sent to the oven.
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Pink salmon is a delicious fish with beneficial properties for the human body. Regular consumption of pink salmon improves heart function, stimulates metabolic processes in cells and strengthens bone tissue.
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Red fish is a product with a low calorie content, so it is allowed to be eaten by people who follow strict diets or adhere to the principles of proper nutrition. Especially useful is fish cooked with fresh vegetables, steamed or baked in the oven.
Calorie content and BJU content
Pink salmon is one of the most accessible varieties of salmon fish. The color of fish meat is reddish, but it can vary depending on the habitat and age of the fish. In length, the carcass reaches about 70 centimeters, its weight does not exceed 4 kilograms.
The table shows the energy and nutritional value (BJU) per 100 grams of pink salmon. It is important to note that the calorie content of the product varies depending on the manufacturer of the fish and the method of its preparation.
Beneficial features
The benefits of fish for the human body are due to its rich chemical composition. It contains vitamins A, E, C, B vitamins, as well as potassium, phosphorus, iron and zinc.
Beneficial features:
- 1. Unsaturated fatty acids protect body cells and slow down the aging process. The benefits of omega-3 fatty acids for people who are engaged in mental activity have been proven. They improve a person's memory, activate the brain and prevent the development of Alzheimer's disease.
- 2. Iodine is necessary for the functioning of the thyroid gland, nervous and cardiovascular systems. For pregnant women, iodine is especially important, since its deficiency in the body slows down the growth and development of the fetus.
- 3. Due to the high protein content, fish satisfies the feeling of hunger for a long time, so it is included in the diet of those who lose weight. It also lowers the level of bad cholesterol in the blood.
- 4. Phosphorus strengthens human teeth and bones, and phosphoric acid is involved in fat metabolism.
- 5. Potassium and sodium strengthen the walls of blood vessels and maintain water balance in the body. The lack of these elements increases the risk of developing diseases of the heart and blood vessels.
- 6. Magnesium facilitates the well-being of a woman during menstruation and is the prevention of a symptom of chronic fatigue.
- 7. Nicotinic acid improves liver function, accelerates the healing of wounds and inflammation, removes toxins from the body.
Contraindications
There should be dishes from pink salmon in moderation, as their excessive consumption harms the human body. Preference should be given to boiled and steamed fish, as it retains more useful vitamins.
Contraindications:
- Individual intolerance.
- Chronic diseases of the kidneys and liver.
- Ulcerative diseases of the gastrointestinal tract.
Obese people should exclude fried and smoked seafood from their diet.
cooking recipes
Fish can be used to prepare a wide variety of dishes. It is fried, baked, cooked in a slow cooker and salted in brine. It goes well with fresh vegetables, cereals, various exotic seasonings and sauces.
The following are simple and delicious recipes for preparing tender fish.
Baked pink salmon
Ingredients for Oven Baked Fish:
- pink salmon fillet - 650 g;
- mozzarella cheese - 70 g;
- mayonnaise - 2 tbsp. l.;
- lemon juice - 1 tbsp. l.;
- spices (basil, marjoram) - 1/2 tsp;
- ground black pepper - 1/4 tsp;
- salt - to taste.
Step by step preparation:
- 1. Rinse the pink salmon fillet well and cut into portions.
- 2. Grate the cheese on a coarse grater or crush with a fork.
- 3. Prepare fish sauce: mix mayonnaise, lemon juice, spices and black pepper. Instead of mayonnaise, you can take low-calorie yogurt, which will reduce the fat content of the dish.
- 4. Grease the fish pieces with sauce and leave to marinate for 1-2 hours.
- 5. Cover the baking dish with foil and put the fish fillet on it. Wrap the foil, carefully fastening all the edges. Bake for 15 minutes in an oven preheated to 190 degrees. After the set time, open the foil and sprinkle the fish with cheese. Bake the dish for another 2-3 minutes.
- 6. Arrange the finished dish on portioned plates and garnish with fresh herbs and orange or lemon slices.
Salted pink salmon
Ingredients:
- large carcass of pink salmon;
- cold boiled water - 1 l;
- salt - 4 tbsp. l.;
- vegetable oil - 100 g;
- sugar - 1 tbsp. l.
Cooking:
- 1. Clean the fish, cut off its head and remove the insides. Rinse under running water and cut into fillet pieces about 1 cm wide.
- 2. To prepare the brine, add salt and sugar to the water. Mix the brine well.
- 3. Put the fish in the brine for 30 minutes.
- 4. After the set time, drain the brine. Dip the fillet pieces with paper towels to remove excess liquid from them.
- 5. Put the pieces of fish close to each other in a plastic container for food.
Pour pink salmon with vegetable oil and put in the refrigerator for a day. Salted pink salmon is ready!
And some secrets...
The story of one of our readers Alina R.:
My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...
But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...