Salmon is one of the best fish that can combine delicious taste and high nutritional value. It is also one of the most popular types of fish, and it is distinguished by its reddish color, freshness, and high content of nutrients. It is a rich source of omega-3 that helps to strengthen memory and stimulate action The brain in addition to its high content of healthy heart-healthy fats, which maintains its freshness, and salmon can be cooked in several ways, and can be bought fresh, frozen, smoked, or canned.In this article we will explain some ways to cook salmon.
The benefits of salmon
The benefits of salmon for diet
Eating salmon may help you lose weight and preserve it, as it is rich in protein that helps reduce appetite and increase the feeling of satiety, and increases the metabolic rate, in addition to that its content of omega-3 fat may help reduce belly fat, and also reduce weight in people Those who are overweight, according to a study published in the journal Nutrition, Metabolism and Cardiovascular Diseases in 2015, eating nutritional supplements of docosahexaenoic acid, reduces liver fat and visceral fat, and reduces metabolic imbalance in children with non-alcoholic fatty liver disease ), It is worth noting that there is not a single cause for weight gain or obesity, and there is no single solution for losing it, but it depends on some simple steps that help you lose weight in a healthy way.
Benefits of smoked salmon
Smoked salmon is one of the rich sources of omega-3 fatty acids, EPA and DHA, which are necessary for brain function and heart health, in addition to containing many vitamins and minerals necessary for the health of the body, such as: Vitamin B12, vitamin D, and selenium, but these smoked products contain It contains a high percentage of salt, and smoked and cold fish may increase the risk of developing listeriosis, which is caused by Listeria bacteria that generate only cells that are transmitted through food. Nevertheless, these smoked foods can be a healthy addition to the diet when consumed in moderation .
Benefits of salmon eggs
Fish eggs are generally considered to be rich in choline and omega-3 fatty acids. Salmon eggs are also rich in proteins, vitamins, and minerals with anti-oxidant and anti-inflammatory properties, in addition to free amino acids and beneficial fats for the skin.
Benefits of salmon for a pregnant woman
Research has shown that eating two servings of salmon per week increases the levels of omega-3 in the mother and child, and also helps to improve the functions of defensive antioxidants, due to the salmon content of selenium and retinol, as a study published in the magazine Antioxidants & Redox Signaling in 2011 indicated that eating Women who are pregnant with two servings of salmon per week did not affect the increase in oxidative stress, oxidative damage to fats and DNA, and it should be noted that it should be moderate and not eat more than two servings per week of fatty fish during pregnancy, such as: salmon, trout, and mackerel, Herring, as it may contain many pollutants.
Salmon damage
Some opinions indicate that it is preferable to consume wild salmon because it contains less pollutants such as chemicals and antibiotics in it, while other opinions indicate that it is preferable to consume salmon from fish farms; Because their growth and harvest are subject to federal laws, it is worth noting that salmon may contain relatively high amounts of mercury and pollutants, therefore it is advised to eat fatty fish no more than 4 times a week, and by two or fewer portions of a pregnant woman while avoiding high mercury fish such as Abu Royal Swordfish and Mackerel.
Question
What are the benefits of grilled salmon?
There is no specific information about the benefits of grilled salmon, except that the barbecue process is one of the healthy cooking methods, which does not require adding a lot of fat. Unlike other white fish
Prepare salmon
There are many salmon recipes, but I mention four recipes that can be prepared in less than an hour, home only
Salmon with lemon and rosemary
the ingredients:
- One hundred and fifty grams of fillet salmon.
- A quarter cup of olive oil.
- Half a teaspoon of salt.
- Half a teaspoon of ground black pepper.
- 1 tablespoon of chopped rosemary, finely diced lemon slices.
- A quarter cup of fresh lemon juice.
- Four tablespoons of capers.
- Aluminum foil.
How to prepare
- Place the salmon slices on a clean surface and season with oil, salt, pepper and rosemary on both sides.
- Transfer each of the fillet pieces onto a rectangular sheet of aluminum and put two lemon slides on top and one tablespoon of caper and fold the aluminum sheet over it with tightness (close the ends well to keep the heat inside the piece of aluminum.)
- Transfer the aluminum coated fish pieces to the oven tray on medium heat for ten minutes to cook.
- Take the fillet pieces out of the oven, make an incision in the surface of the aluminum foil, fold it aside, then serve it in dishes next to the boiled vegetables.
At the end of the article, there is a lot of information on Salmon for whom it may concern
Salmon flavored with butter and garlic
the ingredients:
- Five hundred grams of potatoes
- Two tablespoons of olive oil
- small teaspoon of salt.
- Half a teaspoon of ground black pepper.
- Four slices of salmon without skin (weighing at least one hundred and seventy grams).
- 1 tablespoon of crushed garlic.
- Two tablespoons of finely chopped parsley.
- A quarter cup of fresh lemon juice.
- Half a cup of melted unsalted butter.
- Half a kilo of asparagus.
- Lemon slices for garnish.
How to prepare
- Heat the oven to a temperature of 200. Put the potatoes with oil and half a tablespoon of garlic on a large baking tray, sprinkle with salt and pepper and stir, then iron them in the tray and put them in the oven to be roasted for twenty-five minutes.
- Take the tray out of the oven, remove the potatoes to one side of the tray, and arrange the pieces of salmon elephant in it, then rub it with half a tablespoon of mashed garlic with parsley, then add asparagus to the other side of the tray.
- Mix the lemon juice and butter together and pour over the slices of salmon and asparagus and sprinkle them with salt and ground black pepper.
- Return the tray to the oven to continue cooking for another ten minutes.
- Take the tray out of the oven and serve the salmon beside potatoes and asparagus in a serving dish, after decorating it with lemon slices.
Salmon fillet with basil
the ingredients:
- Two slices of salmon weighing one hundred and fifty grams.
- Three hundred grams of cherry tomatoes.
- Four sticks of fresh basil.
- Two tablespoons of chopped black olives.
- 1 tablespoon of olive oil.
- Pinch of salt.
How to prepare
- Put the salmon in a frying pan of Tefal over a medium heat to cook for three minutes, then turn it over and cook it on the side of the skin for another five minutes, then sprinkle it with salt and black pepper.
- Lift the slices of salmon from the pan, add the olive oil and cherry tomatoes to halves, saute them for three minutes, then remove them from the fire, add the chopped black olives and basil leaves, sprinkle with salt, and stir the ingredients to mix with the flavor.
- Place the amount of a tablespoon of the mixture in the center of the serving dish, then put a slice of salmon on top and decorate it with a sheet of basil and serve.
Salmon Fillet with Cheese
5 minutes cooking time 20 minutes cooking time for 4 people
Ingredients:
- two pieces of salmon fillet with skin.
- Two cups of watercress leaves.
- A large stick of green onions, sliced with leaves.
- Two tablespoons of chopped green coriander.
- 1 tablespoon of rusk.
- A tablespoon of sliced little almonds.
- A teaspoon of ground dry coriander.
- A teaspoon of Parmesan cheese.
- Half a teaspoon of salt.
- A small corn of black pepper.
- Lemon slices and green coriander (for garnish).
Dressing ingredients:
- lemon juice.
- A quarter cup of olive oil.
- Half a teaspoon of salt. ¼ teaspoon of black pepper.
How to prepare
Preparing the sauce:
- Mix two tablespoons of olive oil with lemon, black pepper and salt.
- Wash the watercress, then dry it well. Mix arugula and green onions together.
- Spread the sauce over the arugula and onions, and mix the ingredients together well.
- Heat a frying pan over the fire, then put the watercress in it, and stir it for several seconds until it slightly wither.
- Put the watercress in a serving dish, and keep it warm.
- Mix the cheese, rusk, green coriander, dry coriander, almonds, black pepper and salt together.
- Spread a little oil on the salmon on both sides.
- Place the cheese mixture over the salmon on the side of the meat only. Then heat a tablespoon of oil in the pan over the fire. Put the salmon in the oil, so that the skin is facing downward, and leave it for about two minutes, then turn it on the other side, and leave it for three to four minutes, until it becomes tender, and the meat becomes tender.
- Place the salmon over the watercress in the dish, then distribute a little olive oil, black pepper and salt to it.
- Decorate the salmon with lemon slices and green coriander.
General information about salmon
Here is some general information about salmon:
- Salmon is a river fish. They are born in freshwater, then migrate to the oceans, and return to fresh water only when they reach adulthood to reproduce.
- Salmon is an important food source for humans and many animals, such as: bears, wolves, eagles, many mammals, birds, and insects.
- Female Pacific salmon lay eggs once in their lifetime, and then die days or weeks after ovulation; That is why they are known to be monogenic (Semelparity), and their decomposing bodies feed the delicate plants and animals that young salmon will feed on after hatching for a period of one to three months. In contrast, females of the Atlantic salmon can be laid eggs more than once.
- Salmon females lay between 2,500-7,000 eggs; Depending on the type and size of the fish, the color of the eggs ranges from orange to red, and fertilization takes place in the water where the males secrete the semen to fertilize them, then the females cover the fertilized gravel eggs to protect it.
- Small salmon fish, as they develop, gradually gain the ability to live in saline ocean waters, they spend between one to three years in fresh water, and then they start migrating as their body chemistry changes to become more adapted to salty water, and they also spend part of their migration time in water. Moderate salinity; She even gets used to regulating the osmotic pressure of her body before she gets to the very salty ocean water.
- Salmon fish are between two to seven years old; Depending on the species, the age of the salmon can be determined by the number of growth rings on its scales using a microscope, and these rings are similar to the growth rings that appear on the trunks of trees, and the growth rings that are formed during their years of living in freshwater are characterized as converging and crowded, while the growth rings that appear While living in salt water, they are more distant from each other.
- Small salmon fish feed on insects, snails, and other crustaceans, while older fish feed on other fish.
- Salmon fish are exposed to many threats to their lives, such as: predators, and changes in their habitat due to the influence of human activity, such as: silt accumulation, low oxygen concentration, high water temperature, and low water flow in rivers.
- Salmon fish depend on the sense of smell to know the way they migrated from the ocean to the river where they were born, and there is at least one type of salmon, which is the Sukai salmon, that can infer its way of migration by detecting the differences in the Earth's magnetic field.
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