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Salmon Nutrition and Health Benefits
Is Salmon a healthy fish? YES – Salmon is healthy, not only is it high in Omega 3 Fish Oil (fatty acids) it has lots of vitamins too.
Whilst Salmon is still low in fat it has a little more fat than a similar size portions of white fish such as Cod or Haddock BUT it has Omega 3 to compensate which is essential for a healthy balanced diet. The fatty acids have been shown to have a positive effect on blood count levels, infant development and the immune system. In a typical portion of Salmon weighing 150grams you will find 3.2grams of Omega 3.
It is recommended to have Salmon for dinner once at least once a week to meet the body’s needs for Omega 3. Salmon also has Vitamin A, Calcium & Vitamin B12 along with Selenium and Iodine. Follow this link to see why these vitamins are essential for your body. So a typical 150gram (4-6oz) serving of Salmon contains:
Omega 3 3.2g
Vitamin A 4%RDA
Vitamin B12 1.6%RDA
Farmed Vs Wild
Farming Salmon is the best way to keep it sustainable. Over the years Salmon farms have been given bad press and some rightly so. However, there ARE excellent Salmon Farms out there, they are farmed at sea in a natural environment, no harmful chemicals are used and cleanliness is paramount. These farms are superb and a necessity to keep Salmon sustainable. A reputable online fishmonger will know exactly where their Salmon comes from and should provide information about the farm on request. Wild Salmon is excellent when available, the MCS (Marine Conservation Society) has an excellent guide to what fish is good to be eating and what fish we should avoid ….because it’s endangered.
Frozen Vs Fresh
Unless you are catching Salmon yourself, the BEST way, without doubt, is to buy frozen Salmon from a reputable fishmonger. Salmon that is frozen within hours of being caught in the freshest way to have it. When you freeze Salmon or any kind of food it stops the deterioration process in its tracks, no bacteria can form, no histamine can form, nothing breaks down from this point on. So when you come to eat your Salmon you can guarantee it’s as fresh as can be! When purchasing fresh Salmon or any fresh fish it’s hard to know how fresh it actually is, it may have been a few days since catch before it even reaches your local shop/supplier. Of course, there are wonderful companies out there, local fishermen & the dockside fish markets that provide fresh Fish BUT the freshest will always be frozen at the source.
What sauces go well with Salmon?
When I think sauce for Salmon, my first thought is always Hollandaise Sauce, it goes so well with Salmon. The colour of Hollandaise is light yellow because of the amount of butter & egg yolks it has in it. The name Hollandaise sounds quite luxurious too so a great sauce for dinner parties and restaurant menus. Another common sauce for Salmon is Dill sauce, whereas Cod goes with Parsley Sauce, Salmon goes will Dill Sauce. These particular sauces are a White Sauce base with the addition of your chosen herbs. Of course, there is nothing stopping you using Parsley with Salmon if you don’t like Dill.
What’s the best way to cook Salmon?
When looking how best to cook Salmon firstly we look at the fillet… Is it skinless or skin on? The skin on is best to pan fry as this crisps up the skin perfectly. Skinless is best (or certainly for me, it’s easiest) to oven cook. When oven baking Salmon from frozen there is really is nothing to it, simply heat your oven to 180c, place the frozen Salmon Fillets into an ovenproof dish, add a little butter, leave uncovered and bake for 15-20 minutes. Done! By adding the little butter and cooking uncovered the Salmon will brown slightly. You can also cook frozen Salmon using a loose foil parcel (instead of the oven proof dish). If you add a little lemon juice and a dash of white wine the Salmon will steam and cook beautifully in the same amount of time. This method will keep the Salmon moist but won’t allow it to brown slightly…..So, the choice is yours and it really is down to personal choice with what you like and how you like it!