Recipe Pink salmon baked in foil. Calorie, chemical composition and nutritional value.

Pink salmon is one of the most popular representatives of salmon. It has a pleasant and delicate taste, rich in vitamins and minerals. Adherents of a healthy diet should include it in their diet at least once a week. It improves the functioning of the brain, circulatory, digestive, immune systems, endocrine glands and many other structures of the body.

Dietary recipes from pink salmon will make your diet more varied and complete. This product will be an excellent alternative to meat, as it contains a lot of protein and is low in calories.

Is fish considered dietary?

When losing weight, the body needs nutrients, pink salmon is rich in them. It contains vitamins B, C, A, phosphorus, magnesium, chromium, iron, etc. All these substances are necessary for the normal functioning of many organs and systems.

This fish is filling because it contains a lot of protein (20.5 g/100 g), which is slowly absorbed by the body. Therefore, after consuming it, the feeling of hunger quickly disappears, which does not torment until the next meal, so the risk of overeating is minimal.

This is interesting! Dietary recipes from pink salmon should be included in the menu when losing weight, since its nutritional value is low - on average 150 calories per 100 g.

Pink salmon contains Omega-3 fatty acids, which prolong youth. And nicotinic acid improves the functioning of the digestive tract.

In addition, pink salmon has the least fat of all salmon. A 100 g piece contains only 6.5 g of lipids. Therefore, the product can be considered dietary. But this does not mean that fish can be eaten every day and in large portions. Nutritionists advise consuming 100-150 g of it twice a week. This is quite enough to saturate the body with useful substances.

There are different recipes for pink salmon, but to make the dish dietary, boil, bake (without fat) or steam it. You will have to give up canned, smoked, fried, salted pink salmon. In this form, it contains a lot of calories, salt and carcinogens.

Pregnant women, people with peptic ulcers, liver pathologies, allergies to its components (iodine, phosphorus) should avoid pink salmon.).

Dietary pink salmon goes well with boiled vegetables (carrots, cauliflower, broccoli, zucchini) or fresh (paprika, tomato, cucumbers), cereals (brown rice, bulgur, pearl barley, etc.), and herbs. The product should be used carefully with mushrooms, potatoes and eggplants; their quantity should be limited.

It is better to eat pink salmon during lunch or dinner. It's a bit heavy for a first breakfast. You shouldn’t eat it as a second dinner either. As a last resort, you can eat a light dish of pink salmon 3-4 hours before bed, as it digests slowly.

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Counting calories

Pink salmon is not a very fatty fish, so in any form it can be classified as a dietary dish. Most often we eat salted fish. How many calories are in salted pink salmon? A hundred-gram serving of this yummy contains one hundred and sixty-nine kilocalories.

On a note! Pink salmon meat is rich in protein and boasts a balanced mineral composition. If you salt it correctly, the fish will retain all its usefulness.

Smoked pink salmon is not inferior to salted fish. Its calorie content depends on the smoking method. If the fish was subjected to the hot method, a hundred-gram portion will contain one hundred and sixty-one kilocalories. Cold-cooked fish is more nutritious – it contains two hundred and eighty-three kilocalories.

Pink salmon, which is prepared by steam treatment, has the lowest energy value. How many calories are in steamed boiled pink salmon? Its energy value is equal to one hundred and sixty kilocalories per one hundred gram serving. If this figure seems high to you, do not worry, because eating such fish does not leave fat deposits.

Boiled fish is delicious on its own, and it also makes delicious salads. The main thing is that such dishes will not “give” you extra centimeters on your waist.

On a note! Pink salmon goes harmoniously in taste with assorted vegetables.

If you are following a diet menu, pay attention to how many calories are in fried pink salmon. Such fish is certainly tasty, but its energy value is also high. It is equal to two hundred twelve kilocalories. By the way, the usefulness of fish decreases when fried.

When preparing pink salmon with the addition of a large amount of oil, carcinogenic components are released, which are considered quite harmful to our body. The best choice would be to fry the fish over a fire or grill pan. Then there will be fewer calories in pink salmon and more beneficial qualities.

Now let’s figure out how many calories are in baked pink salmon. If you cook fish in an oven without additional components, its energy value on average will be one hundred and thirty kilocalories. When adding sauces, vegetables and other ingredients, the calorie content of the dish becomes higher.

Cooking features: how to make fish juicy and tasty

The disadvantage of pink salmon is that its meat is a bit dry, especially after regular frying or baking. But if you cook it correctly and select the right ingredients, then its meat will be juicy and melt in your mouth. Pink salmon can be boiled, steamed, baked or stewed.

Attention! You can use fresh or freshly frozen fish in dietary recipes. The meat should be pink, yellowish meat will taste bitter. Make sure that there is no mucus on the product, and that the fins and tail are not winded.

Choose the main ingredient for dietary recipes in trusted places. It is recommended to buy whole fish rather than fillets separately. It is easier to determine the freshness and quality of the product by looking at the carcass. Plus, the whole cut retains more vitamins and minerals than frozen steaks. Therefore, even if the recipe calls for fillet, buy whole pink salmon from which you can cut pieces.

To prepare juicy pink salmon, you need to choose the appropriate ingredients, for example, vegetables, low-fat sour cream, yogurt, cheese, lemon juice, soy sauce, fish and vegetable broth. It is also worth paying attention to the cooking method: in foil, in a sleeve, in a pot, in a slow cooker. Heat treatment should not be too long, as a lot of juice will come out of the fish.

To improve the taste of a dietary dish, you need to marinate it. For this you can use sauces, fruit juice, fermented milk products, and various spices.

You can increase the juiciness of the fish if you twist its fillet into minced meat and make cutlets or meatballs from it. You can also stuff the skin with chopped meat and vegetables.

Recipe Pink salmon baked with vegetables. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Pink salmon baked with vegetables.”

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of pink salmon baked with vegetables is 148.3 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Top 10 best recipes for pink salmon dishes: from soup to kebab

There are many dietary recipes with pink salmon, so there will be no problems with diversifying your diet. You can use its meat to prepare delicious, aromatic soups, bake it with vegetables, make rolls, kebabs, etc. The main thing is to choose low-calorie components for it so that weight loss does not stop and the body receives the necessary nutrients.

Baked in the oven

The recipe for dietary pink salmon in the oven is probably the simplest, fastest, and therefore popular. In 20 minutes, a delicious, satisfying and light lunch is ready.

Recipe:

1. Gut the carcass and wash it.
2. Rub the fish with salt, spices, and lemon juice.
3. Chop a small bunch of dill and put it inside.
4. Wrap in foil and refrigerate for half an hour.
5. Then make a couple of holes for steam to escape and place the workpiece in the oven for 20-30 minutes at 180 degrees.

Sprinkle the finished dish with herbs and serve with rice or vegetables.

Baked with vegetables

There is a more interesting dietary recipe for pink salmon that uses a variety of vegetables. Thanks to them, the meat is more juicy and flavorful.

Step by step recipe:

1. Wash one medium-sized carcass.
2. Mix lemon juice, salt, Provençal herbs. Brush the fillet liquid onto the inside of the fish and place it in the refrigerator.
3. Cut the onion into half rings, the carrots into thin strips, separate 200 g of broccoli into florets, remove the seeds and cut the paprika into strips.
4. Place foil on the pan, arrange the vegetables (mix in layers or evenly).
5. Take out the fish, place it on top, wrap it in foil, and make a couple of holes.
6. Bake for about 40 minutes at 180 degrees.
7. Then uncover the pink salmon with vegetables and bake it for another 10 minutes to brown.

Preparing this dietary dish will not cause any difficulties.

Fish roll

Dietary fish recipes can be very original, such as rolls stuffed with carrots, quail eggs, walnuts, and prunes. This dish will decorate even the holiday table.

Cooking steps:

1. Boil 2 carrots and grate them through a grater with large holes.
2. Boil quail eggs hard and peel them.
3. Rinse 3-4 prunes (without pits) with water and then dry.
4. Cut the carcass lengthwise along the back, separate the fillet from the backbone, cut off the fins and bones.
5. Sprinkle the fillet with spices, salt, and sprinkle with lemon juice.

6. Sprinkle each fillet with 1 tbsp. l. dry gelatin.
7. Spread the cling film, place the fillet on it, meat side up, place carrots on top, place eggs in the center, prunes along the edges, sprinkle crushed walnuts on top (1 handful).
8. Place the second fillet on top of the first fillet so that the tail of the top fillet is on top of the bottom piece.
9. Squeeze the fillet tightly with film, forming a roll, secure with thick thread, and pierce it in several places with a toothpick.
10. Cook in boiling salted water for half an hour.
11. Keep under pressure in the refrigerator for at least 1-1.5 hours, or better yet overnight.

Remove the finished dietary dish from the film and cut into pieces. Use lemon and herbs for decoration.

This is interesting! Nuts and prunes can be replaced with sun-dried tomatoes.

Vegetable soup

Fragrant, tasty fish soup contains a whole range of vitamins. This dietary dish will not spoil your figure and will satisfy your hunger for a long time.

Recipe:

1. Cut 300 g of pink salmon into pieces, add 2 liters of water, cook over medium heat for 25-30 minutes. Don't forget to remove the foam.
2. Cut 50 g of leeks, carrots, 2 medium potatoes into pieces, disassemble 150 g of cauliflower into inflorescences.
3. Simmer the onions and carrots in a mixture of olive oil and water for 5 minutes.
4. Remove the finished fish and separate the bones.
5. Strain the broth, put it on the fire again, and when it boils, throw in the potatoes and other vegetables.
6. After 10 minutes, add 2 tbsp to the vegetables. l. washed rice.
7. When the cereal is ready, add the fillet and herbs.

Serve the flavorful soup with garlic croutons or whole grain toast.

Steamed with grilled vegetables

Many people like the combination of juicy steamed fish and tender zucchini. This dietary dish is quickly prepared and helps you forget about hunger for a long time.

Step by step recipe:

1. Separate the pink salmon fillet from the ridge, rub it with pepper, salt, and other favorite spices.
2. Cook in a steamer for 25 minutes. If you don’t have this device at home, place a colander over a pan of boiling water and cover the top of the fish with a lid.
3. Cut 1 young zucchini into slices, salt and pepper it, and grill it in the oven.

Serve dietary pink salmon with zucchini, sliced ​​cucumber and tomato on one dish. Use lemon for decoration. Drizzle everything with olive oil infused with herbs.

In a slow cooker with sauce

If you follow a healthy diet and have a steamer at home, you can prepare a delicious diet dish. It contains steamed pink salmon, juicy vegetables and onion sauce.

Recipe:

1. Wash, rub the carcass with spices, cut into portions.
2. Place the fish, 300 g of Brussels sprouts, 300 g of green beans in different compartments of the steamer. Set the timer for 30 minutes.
3. Chop the onion, cut the leek into rings, crush a clove of garlic.
4. Simmer the onion in a mixture of olive oil and water; when it becomes translucent, add leeks and garlic. Salt and pepper the mixture, after 3-5 minutes remove from the stove.
5. Blend 100 ml of natural yoghurt (low fat) with stewed vegetables in a blender.

Serve dietary pink salmon on a large platter with steamed vegetables and sauce. This dish looks great and tastes great too.

Baked with cheese and tomatoes

Appetizing dietary pink salmon with tomato and cheese is an ambulance for a hungry person who has little time to cook.

Step by step recipe:

1. Cut 300 g of pink salmon into small pieces, add salt and pepper.
2. Place on parchment.
3. On each piece, place a slice of tomato and a piece of hard low-fat cheese.
4. Bake in the oven at 180 degrees until the cheese melts.

Garnish the finished fish with herbs and olives. It turns out to be a tasty and quick dietary dish.

Fish salad with orange

This salad is suitable for those who are looking for a new, original taste.

Recipe:

1. Disassemble the carcass into fillets and cut into pieces.
2. Mix 3 tbsp. l. soy sauce, 1 tbsp. l. sesame oil, a little orange zest, juice of ½ orange, ½ brown sugar. Mix thoroughly.
3. Pour half the marinade over the fillet, leave for 15 minutes, and then bake in the oven, wrapped in foil, for 15-25 minutes.
4. Tear lettuce leaves, chop 100 g of red cabbage, grind 100 g of carrots.
5. Add the cooked, cooled fish to the vegetables.
6. Season with marinade and sprinkle with sesame seeds.

Even a novice housewife can prepare a bright, aromatic and tasty dietary dish at home.

Shish kebab with pickled onions

This dietary kebab recipe will appeal to children and adults.

Step by step recipe:

1. Separate the fillet from the backbone, cut into pieces, add salt and pepper.
2. Cut 2 onions into rings, mix with the juice of ½ lemon, 2 tbsp. l. mustard.
3. Add herbs (parsley, dill, basil, etc.) to the marinade.
4. Mix the fish with the marinade and refrigerate for 30-120 minutes.
5. Thread a piece of pink salmon, an onion ring, and any vegetables, if desired, onto a skewer, for example, zucchini, eggplant, paprika, cherry tomato. Don't forget to add additional ingredients. Alternate vegetables with fish.
6. Wrap the skewers in foil, place on the grill, and grill on each side for about 20 minutes.

Serve diet kebab with rice or fresh vegetables.

Diet pie

The pie must be prepared and consumed carefully; despite the fact that this is a dietary recipe, it is quite high in calories. Therefore, it is better to consume it in the first half of the day.

Recipe for making pink salmon pie:

1. Prepare minced meat from 250 g of pink salmon, chop 100 g of onion, 250 g of your favorite herbs.
2. Mix 4 tbsp. l. rice flour, 2 eggs, 200 ml each of kefir and natural yogurt (zero fat), a pack of baking powder, a little salt. Whisk all ingredients thoroughly.
3. Pour a little more than half of the dough into a silicone mold, add a layer of onion, then fish, salt and add spices.
4. Fill with the rest of the dough.
5. Bake for 50 minutes at 170 degrees.

Sprinkle the finished treat with dill.

Main conclusions

Pink salmon is a valuable and healthy product that fully claims to be a dietary product. It saturates the body with nutrients and contains a minimum of calories and fat. It is rich in high-quality protein and Omega-3 fatty acids, which accelerate fat burning. It is better to eat pink salmon no more than 2 times a week, this is quite enough to saturate the body.

The optimal cooking method for losing weight is boiling, baking, steaming. It is better to eat pink salmon for lunch or dinner. Dietary pink salmon recipes will be an excellent addition to your diet. Tell us in the comments what low-calorie pink salmon dishes you prepare.

Detailed composition, per 100 grams of the finished dish: “pink salmon baked in foil”