Salmon is one of the most popular fish choices thanks in part to its rich, delicious flavor. It has tender flesh with a characteristic reddish color. Atlantic salmon is mostly farmed in Norway, Scotland, Ireland and the east coast of Canada. In the Pacific Ocean, because fish farming is prohibited, there are wild salmon species including: humpback, chinook, sockeye, coho, and chum salmon. (“chum”).


What is its nutritional value?

A serving of salmon (90 to 120 g) has about 200 calories. It is a high-fat fish that is a good source of omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). It is very low in saturated fat and is also a good source of protein. It is also one of the best sources of vitamin B12 and is also high in potassium and other nutrients such as iron and vitamin D.


What are its health benefits?

The real contribution of salmon to human health is its high content of omega-3 fatty acids. Most omega-3 fatty acids are "essential" since the human body cannot synthesize them. They play critical roles in the functioning of our body and can reduce the likelihood of occurrence and development of:


Cardiovascular disease (including heart attack and stroke)

Some types of cancer

Dementia, depression, Alzheimer's and other cognitive diseases

Rheumatoid arthritis

The consumption of approximately 2 g. of omega-3 fatty acids per week, equal to about one or two servings of fatty fish per week (such as salmon, herring, mackerel, sardines or anchovies), can reduce the chances of dying from heart disease by 36%. Both observational studies and controlled trials have also shown that consumption of omega-3 fatty acids in fish is important for optimal fetal brain and nervous system development.


Children of women who consumed lower amounts of fish or omega-3 fatty acids during pregnancy and breastfeeding had evidence of delayed brain development as they did not do as well on tests of intelligence, behavior and development compared to children whose mothers consumed fish at least 2 times/week. The protective mechanisms are diverse as omega-3 fats protect the heart from developing irregular and potentially fatal heart rhythm disorders, lower blood pressure and heart rate, improve blood vessel function and, in higher doses, lower triglycerides .


The strong and consistent evidence for the above benefits is such that official bodies recommend that all adults should consume at least two servings (total of 240g) of fish and seafood per week, especially fish that are high in omega-3s such as salmon. Children can consume 2 servings (about 60 to 120 g) of fish and seafood per week starting from the 1st year of life. Pregnant women and young children should avoid fish high in mercury, except salmon. In addition to omega-3 fatty acids, salmon is also a good source of vitamin B12, which contributes to cellular metabolic processes, DNA synthesis, blood cell production and the normal functioning of the nervous system.


Are there any risks from consuming it?

Many contaminants get into the food we eat, from fruits and vegetables to eggs and meat. Fish are no exception. The pollutants of greatest concern today are mercury, polychlorinated biphenyls (PCBs), dioxins and pesticide residues. Very high levels of mercury can damage nerve cells in adults and disrupt brain and nervous system development in a fetus or young child. The effect of mercury levels found in fish today is controversial. Still, more than 90% of PCBs and dioxins in food come from sources such as meats, dairy products and eggs, not fish.


There are also conflicting opinions about the benefits of farmed versus wild "fresh" salmon. Many argue that wild fish are lower in contaminants such as chemicals and antibiotics. On the other hand, it is argued that farmed Atlantic salmon is a safe choice because state and federal laws regulate its growth and harvest.


In essence, the easiest way to avoid worrying about contaminants in fish is to simply eat a variety of fish and other seafood.Smoked salmon, how is it prepared & what is its salt content?

Smoked salmon is salmon that has been cured by hot or cold smoke. Each method gives the salmon a different taste and texture. Hot-smoked salmon is usually smoked at 50-80°C, allowing it to cook throughout and end up with a firmer texture, compared to cold-smoked salmon, which is smoked at 25-40°C, remaining essentially uncooked and gaining a fine texture. Most smoked salmon is prepared using the second method.


Before being smoked, smoked salmon is kept in brine for up to 24 hours, which significantly increases its sodium content. More specifically, almost 90 g of smoked salmon contains about 660 mg of sodium, while an equivalent portion of fresh cooked salmon contains about 50 mg. Although the high salt content prevents the growth of microorganisms in smoked salmon by limiting the moisture and activity of the water, its consumption should be done wisely, especially in cases where it is recommended to limit the consumption of sodium.


Still, smoked foods, including smoked salmon, also contain nitrates and nitrites that are byproducts of the smoking process. Nitrites and nitrates can be converted into nitrosamines, some of which are carcinogenic. However, smoked salmon is not a significant source of nitrosamine exposure in humans when consumed as recommended.


How to include it in your diet?

In general, the fish should not smell "fishy", but their smell should be fresh and mild. Still its color should be bright pink or red and not dull. Frozen fish should be firm, not runny or overly soft.


When preparing the salmon, we keep everything clean. This includes our hands, cutting boards and utensils. This way, the bacteria will not spread from the fish to other foods. If the salmon is frozen, thaw gradually in the refrigerator overnight. If we need it quickly, we can thaw it under running cold water in an airtight bag. We can also do it in the microwave, but we have to cook it right after. Perhaps it is not the preferred method as salmon as a fish requires a little heat at a certain time for cooking so the end result may not reward us. Be careful not to leave salmon, like other perishable foods, at room temperature for more than 2 hours.


We should cook the salmon at a temperature of 60°C, without turning it several times, until its flesh becomes opaque and easily separated with a fork. It is good to keep the skin while cooking, then if we want we can remove it. It can also be eaten raw, but needs to be on ice first to kill any parasites. Germs can appear on raw fish, so it is good to boil it or bake it in the oven or grill. We can also fry it, but it is good to avoid it for health protection.


Let's see some recipes we can make with salmon:

Baked salmon with pesto sauce. It can be served with potatoes

Salmon with tomato and basil sauce

Sautéed salmon with white wine, green onion, dill and lemon

Grilled salmon with grilled vegetables (eg broccoli, peppers)

Boiled salmon with ginger that can be served with cucumber and sesame

Sautéed salmon with garlic and parmesan

Tortilla stuffed with salmon, cream cheese and various vegetables

Burger with salmon patty

Salmon with vegetables (tomato, broccoli, onion), soy sauce and honey baked in foil

Cupcakes with smoked salmon, egg and various vegetables

Omelet with smoked salmon and avocado