Is salmon actually good for you?
Here’s what registered dietitians have to say about the benefits of salmon.
Salmon is a powerful health food.
Will Dickey
Research points out that eating fishespecially omega-3-rich fish like salmonmay improve your health in a variety of ways.
But what is it about salmon that makes it such a nourishing, disease-fighting food?
Here’s what experts have to say.
Here’s a look at its impressive perks.
Offers Omega-3 Fatty Acids
Fat is an important nutrient for human health.
Your body needs fat to survive.
But the kind of fat you consume matters.
Unsaturated fat, the kind abundant in salmon, has profound health benefits.
One 3-ounce piece of cooked salmon contains between 1.5 and 2 grams of omega-3s, according to the NIH.
A 3-ounce portion of salmon provides around 22 grams of protein.
Vitamin B12 is necessary for nerve function, red blood cell formation and making DNA.
TheDietary Guidelines for Americansrecommends eating 8 ounces of fish per week.
(Children should eat less.)
How to Choose Your Salmon
The debate onwild versus farm-raised salmonpersists.
Is one “better” than the other?
Rawn says that both wild and farmed salmon are great options and advises that you should do your research.
Their diverse diet, she says, gives wild salmon its beautiful color and flavor.
Beyond that, wild-caught salmon tends to be leaner, thanks to the constant movement required to find food.
If wild salmon is not an option for you, farmed salmon is also a good choice.
Farming practices have improved, thanks to consumer demand and technology.
Look at labels and the country of origin closely.
TheASC-certified labelcan be helpful in choosing farm-raised salmon that is certified in environmental and social well-being.
If you’re unsure about what you’re buying, don’t be afraid to ask them.
These fillets are typically 112 to 2 inches thick and are the standard for many recipes.
The tail-end fillet is a fine cut but tapers in thickness as it gets closer to the end.
This can make it challenging to cook it evenly.
Also, be aware that salmon has small pin bones that run down the center of the fillet.
If you’re buying at the fish counter, ask the fishmonger to remove them for you.
you could also debone your fish using kitchen tweezers.
Using tweezers, pull in the direction that the bone is pointing, which will remove them.
Roast Salmon
Gervais recommends roasting as an approachable, delicious preparation.
She loves finishing her roasted salmon with aglaze made with honey, ginger, garlic and soy sauce.
Another recipe to try:Garlic Butter-Roasted Salmon with Potatoes & Asparagus.
ThisGrilled Salmon with Tomatoes & Basilmakes a winning summer dish for a backyard gathering.
Try Canned Salmon
Don’t forget tinned, pouch orcanned versions of salmon, says Rawn.
She loves that they are “inexpensive, nutrient-rich, convenient, shelf-stable, versatile and tasty.”
TheseEasy Salmon Cakeslet canned salmon be the star of the dish.
Aim for two fish meals each week to reap the nutritional benefits.
Try slow-cooking techniques to keep things simple and delicious!
Ready to enjoy salmon?
Try one of ourhealthy salmon recipes.
