Steamed salmon calories: nutrition, nutrients, nutritionist advice

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Salmon is one of the most popular fish known to the world for the presence of omega-3 fatty acids, which are so necessary for the normal functioning of the body. And besides this, salmon is also rich in bioactive peptides that regulate inflammatory processes in the digestive tract. The ideal way to cook salmon is steamed, the calorie content of the dish in this case is minimal. This is the most suitable food for those who are not only losing weight, but also just looking after their he alth and nutrition.

Fresh salmon is a fish product that is harvested in the waters of the Atlantic and Pacific Oceans. The type of salmon (in addition to the salmon itself) includes salmon, trout, chinook salmon, chum and so on. Fresh salmon has a pleasant pinkish color and a uniform texture that should not fall apart. The smell is pleasant, marine. Most of the fish that can now be found on store shelvesgrown on farms, not grown in the wild. This is because fishing for wild salmon is prohibited in most countries.

Composition and calorie content

In order for the benefits of salmon to make themselves felt, it should be eaten regularly, and best of all with vegetables. Thanks to fiber, fish is quickly and easily digested. And the best diet option is a salad of red fish and vegetables.

Steamed salmon has 135.6 calories per 100 grams, ideal for those who want to say goodbye to extra pounds. In addition, salmon contains twice the daily value of vitamin B12 and D, as well as half the daily value of vitamin B3, omega-3 fatty acids, and protein. Slightly lower rates are for vitamin B6 and biotin. Calorie raw salmon fillet - 142 kcal per 100 grams. Fish can be prepared in many different ways. For example, the number of kcal in grilled salmon is 283 per 100 grams, which is twice as much as in boiled or steamed salmon.

Salmon and he althy fats

Omega-3 fatty acids fight inflammation and help the body recover from injury and illness. And if you eat salmon with enviable regularity, you will notice how the brain begins to function much better. In addition, he althy fats are a source of youth, because omega-3s restore chromosomes in cells. That is why women who have crossed the 35-year mark are recommended to include salmon in their diet at least 3 times a week, this will prevent the appearance of wrinkles.

Prevention of heart disease

Doctors have long noticed that fish, which is rich in fatty acids, reduces the risk of developing diseases associated with the cardiovascular system. Regular consumption of steamed salmon is the prevention of arrhythmia, stroke and high blood pressure. It's all about the high content of essential amino acids, which have a positive effect on the state of the body. Salmon fights bad cholesterol and is an excellent prevention of scarring of veins and arteries.

Effect of salmon on mood and strengthening of the nervous system

Essential amino acids, and especially omega-3 fatty acids, reduce the risk of developing brain diseases, as well as depression. No wonder they say that salmon and vegetables are the best antidepressant. Doctors especially recommend adding steamed salmon to the diet for teenagers during the transitional age, as well as for women after 35 years. Scientists conducted research and found that students who regularly ate salmon dishes showed better academic results than those who did not.

Salmon and knuckles

Eating salmon also has a beneficial effect on the joints, as it contains bioactive peptides - they support the joints. Attention deserves calcitonin, which is a female hormone that just regulates the balance of collagen and minerals in the bones. And calcitonin in tandem with omega-3 fatty acids have an anti-inflammatory effect, which is very beneficial for the joints.

Salmon and metabolism

Essential amino acids found in salmon help lower blood sugar. That is why I advise fish to be included in the diet of people who suffer from diabetes or in order to prevent it. Salmon contains antioxidant, vitamin D and omega-3 fatty acids, which together regulate the action of insulin. That is why sugar dissolves faster, which lowers its level in the blood.

Maintaining beauty

Women fell in love with salmon because fatty acids favorably affect the condition of the skin, nails and hair. This is because selenium is in the composition of fish, which can even be bought separately at a pharmacy, but it is best to get it naturally from salmon. Also an indispensable element in the care procedures for older women is salmon caviar. It activates the production of collagen, and vitamins and minerals stimulate metabolism. And the hair becomes thicker and he althier.

Harming salmon

The benefits of salmon are legendary, but depending on the method of preparation, fish can be harmful and even extra pounds. Smoked salmon, which contains toxic substances, belongs to the category of harmful fish. Be sure to remove fish from the diet with individual intolerance. Raw salmon should not be eaten as it may contain worm larvae.

Cooking salmon

Salmon is a multifunctional fish and is used in a variety of variations. The total calorie content of the dish depends on the methodcooking and from related products. Salmon dishes are often served with a creamy sauce; it is believed that it is most suitable for fish. And those who follow the figure and nutrition replace the sauce with lemon juice. Thus, the calorie content of steamed salmon does not increase due to different sauces.

How to cook Steamed Salmon

The most popular way to cook salmon is steamed. This is because this cooking method is considered dietary, and the beneficial properties of fish are not lost, which cannot be said about smoking. For cooking, you will need 200 grams of salmon, a teaspoon of lemon juice, a spoonful of lemon zest, s alt to taste, a sprig of rosemary. The dish is prepared as follows:

• Fish should be thoroughly washed, cleaned, gutted and cut into slices.
• Next, s alt the pieces, add lemon juice and zest and let the fish brew for about 10 minutes to soak the salmon.
• For cooking, you will need a slow cooker, where you need to pour two glasses of water and throw a little rosemary into it.
• Put a container for steaming on the slow cooker and put the pieces of salmon in the container, which have already been soaked in seasonings and lemon juice.
• The dish is prepared for a maximum of 10-15 minutes, which will be very helpful in critical situations.

Steamed salmon has 135.6 calories per 100 grams and also contains 17 grams of protein, 6 grams of fat and 2 grams of carbohydrates.

Beauty Diet

The low calorie content of boiled salmon allows you to use thisproduct as a protein base for a variety of diets. The daily diet may include porridge with pieces of salmon for breakfast, canned fish with herbs is suitable for a snack. To diversify the fish diet, for lunch you should cook a breast with apples and nuts. The perfect dinner is salmon with vegetables. And nowhere without water! Low-calorie salmon fillet allows you to quickly and effectively get rid of extra pounds.