Pink salmon belongs to the salmon family and has not too fatty red meat. This is one of the cheapest types of red fish, combining an attractive taste and aroma, especially after treatment with cold or hot smoke. The size of carcasses can reach 2–2.5 kg. But larger individuals are often found. For smoking, carcasses from 800 to 1.5 kg are often chosen.
What are the benefits of cold smoked pink salmon?
- Vitamin B1
is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems. - Vitamin B6
is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia. - Vitamin B12
plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia. - Vitamin D
maintains calcium and phosphorus homeostasis and carries out the processes of bone tissue mineralization. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis. - Vitamin E
has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed. - Vitamin PP
is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system. - Potassium
is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, and is involved in the processes of conducting nerve impulses and regulating blood pressure. - Phosphorus
takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
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How many calories are in salted pink salmon?
Pink salmon is very loved by many people. Excellent taste and relatively low cost make this fish popular in many countries around the world.
A variety of dishes can be prepared from pink salmon. It is extremely tasty when salted. This pink salmon can be eaten with boiled potatoes or made into sandwiches.
Pink salmon is a lean fish . Even in salted form, it can be considered a dietary product.
There are 169 kcal in 100 grams of salted pink salmon.
The nutritional value of 100 grams of salted pink salmon is:
- proteins 22 grams;
- fats 9 grams;
- carbohydrates 0 grams.
Most marine fish, including pink salmon, contain omega-3 acids, which are vital for our body . They help increase cell viability, resulting in a slowdown in aging.
Other minerals found in pink salmon meat also have a positive effect on the functioning of the human body. It is especially useful to eat this fish for those people who want to increase immunity, brain activity, reduce fatigue and increase the body's performance.
Pink salmon caviar also has many beneficial properties . This is the most common type of salmon caviar found on the shelves of our stores. It can be recognized by its medium-sized round light orange grains.
Composition and calorie content of fish
Let's take a closer look at the composition and calorie content of fish prepared in different ways.
Fresh pink salmon has the following composition of BJU per 100 grams:
- proteins – up to 22 grams;
- fats – up to 7 grams;
- carbohydrates – less than 1 gram.
At the same time, as in many other types of fish, the fats in pink salmon are represented mainly by polyunsaturated Omega-3 fatty acids, which are beneficial for the body, and not by harmful saturated fats.
This product is rich in the following vitamins:
- representatives of group B, namely B1, B2, B9 and B12;
This fish contains useful microelements:
- phosphorus (as in all types of seafood);
- iron;
- potassium;
- iodine (as in other sea fish);
- zinc;
- molybdenum;
- fluorine;
- chromium;
- cobalt;
- selenium;
- sulfur.
The calorie content of fresh pink salmon is about 142 kcal per 100 grams. The caviar of this fish has an energy value of 230 kcal per 100 g.
100 grams of fried ingredient contains:
- less than 18 grams of protein;
- up to 7 grams of fat;
- up to 7 grams of carbohydrates.
100 g of fried product contains 152 kcal, which is slightly higher than that of fish without heat treatment. It should be noted that the fat and calorie content of a fried product largely depends on the type of oil used in its preparation. Thus, vegetable oils, including sunflower and olive, are almost 100% fat, while butter is usually less than 90% fat. Accordingly, the calorie content of vegetable oils is noticeably higher than that of butter.
Frying significantly reduces the amount of vitamins and other beneficial substances contained in the dish (compared to the raw product). However, even fried pink salmon remains a valuable source of vitamin PP, iodine, phosphorus, cobalt and Omega-3 fatty acid.
If you fry pink salmon in batter, its composition will be as follows:
- about 17 grams of protein;
- up to 17 grams of fat;
- about 15 grams of carbohydrates.
The calorie content of the product prepared in batter will be about 280 kilocalories per 100 grams.
The steamed product has the following BJU formula:
- proteins – up to 19%;
- fats – up to 10%;
- carbohydrates – up to 1%.
Calorie content is about 162 kcal per 100 g. Steamed fish almost completely retains all the vitamins and microelements inherent in the fresh product.
100 g of oven-baked fish contains:
- up to 18 g of proteins;
- up to 6 g fat;
- up to 2 g of carbons.
The calorie content of 100 grams of baked ingredient is about 128 kcal.
When cooked, this ingredient contains:
- 23% protein;
- 8% fat.
Carbohydrates in the boiled product are most often completely absent, and its energy value is 169 kcal per 100 grams. Cooking allows you to preserve most of the beneficial substances of the raw product in the finished dish.
Salting pink salmon also leads to the disappearance of carbohydrates from its composition. Moreover, 100 g of salted fish contains:
- up to 23 g of proteins;
- less than 9 g fat.
The calorie content of salted pink salmon reaches 170 kcal per 100 g.
The canned product contains:
- up to 21% protein;
- about 6% fat;
- less than 0.5% carbohydrates.
The energy value of 100 g of canned pink salmon is about 136 kcal.
The BJU formula for a cold smoked product is as follows:
- 22% protein;
- 9% fat.
The calorie content of such an ingredient reaches 175 kcal per 100 grams.
Hot smoking leads to a slight increase in the amount of protein and a decrease in the fat content of the product. The composition of the fish is as follows:
Hot and cold smoked pink salmon
Smoking allows you to increase the shelf life of products. Pink salmon also lends itself well to this type of processing.
It is easier to prepare hot smoked pink salmon at home; this procedure lasts about an hour. With this type of processing, the fish turns out juicy and tender. As a result of hot smoking, a large amount of liquid and nutrients remains in the fish.
After hot smoking, the calorie content of 100 grams of pink salmon will be 161 kcal.
The cold smoking process takes longer. Depending on the recipe used and the temperature of the smoke, pink salmon can be smoked for up to four days .
During this time, more moisture is removed from the product. As a result, its calorie content increases significantly.
Calorie content of boiled pink salmon (steamed)
When adhering to a diet, it is better to eat those pink salmon dishes whose energy value is minimal.
The least amount of calories will be contained in pink salmon that has been simply boiled . To maximize the preservation of beneficial microelements in it, it is best to steam the fish.
The calorie content of pink salmon, boiled or steamed, is 160 kcal.
Despite the high calorie content, pink salmon does not contribute to fat deposition.
Boiled pink salmon can be an independent dish; you can also prepare various salads from it. Such dishes will become a real decoration of the table, and after eating them you will not gain extra pounds.
Other ways to cook pink salmon at home
Boiled pink salmon or cooked in the oven is considered the healthiest, because it retains most of its composition during such processing. It is best to prefer the “steamed” cooking method. The calorie content of pink salmon in this case will be approximately 168 kilocalories. Take 350 grams of fresh fish and sprinkle it with a little oil. Let's prepare a slow cooker in which the fish will cook for about 10 minutes. Then it is seasoned as desired and served on lettuce leaves, sprinkled with lemon juice.
Similarly, canned pink salmon is popular in our country, its calorie content is 136 kcal. The healthiest option is fish cooked in its own juices, not in oil. For example, a popular salad called Mimosa, which also contains canned pink salmon. It is often added to soups and other first courses. The same fish is used for cold and hot smoking.
For this, special equipment is used, the simplest of which can be installed even in the yard of your own home. To smoke at home, the fish is wrapped in a layer of gauze so that its tender meat does not crumble. At home, smoked pink salmon is most often prepared using the hot method. This will only take a few hours, unlike the cold production method.
Of the entire noble salmon family, the most numerous and accessible commercial fish is pink salmon. It is caught in large quantities in the Arctic and in cold waters off the Asian coast of the Pacific Ocean. For the characteristic reddish color of its very nutritious and healthy meat, pink salmon received its second name - pink salmon.
Energy value of fried pink salmon
Fried fish is extremely tasty, it has a crispy crust and exudes a wonderful aroma. But this dish is not dietary, and the usefulness of pink salmon with this method of preparation is significantly reduced.
A 100-gram serving of fried pink salmon contains about 212 kcal.
The process of frying in large quantities of oil is associated with the release of carcinogens that are harmful to health.
To make this dish less harmful and high in calories, it is recommended to fry the fish over an open fire or special frying pans without adding oil . You can bake pink salmon in the oven, and if you add various vegetables to it, you can get a very tasty and dietary dish.
Residents of the Far East can afford freshly caught fish; pink salmon is delivered to other regions of the country gutted and freshly frozen.
If pink salmon has been stored for a long time or has been frozen repeatedly, its meat may taste bitter.
When buying gutted fish, you should carefully consider its color. Pink salmon are usually pink in color; depending on the period of life, the shade can be either lighter or more reddish.
You should not buy fish if its meat is yellowish in color , this may indicate spoilage or long-term storage of pink salmon. If the fish fillet is white, this means that the product has been frozen and will not make a tasty dish.
Often when buying fish, pay attention to the eyes . For pink salmon from a fresh catch, they should be clear. If the fish's eyes become cloudy, this indicates long-term storage. But when buying frozen fish, this rule does not work, since pink salmon that have been frozen will always have cloudy eyes.
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Baked pink salmon
It is possible to significantly reduce the calorie content of pink salmon baked in the oven if you use regular kefir instead of cream and mayonnaise. For 1 kg of fillet you will need 100 g of kefir, lemon, salt, ground pepper and other spices.
Rub the pieces with spices and salt, pour kefir and lemon juice and marinate for at least half an hour. Cover a baking sheet with foil, place thin lemon slices on it, and fish on top. Place potato mugs between the pieces. Pour marinade over everything, cover with foil and bake for 40 minutes at 220°C. For beautiful browning, remove the top layer of foil five minutes before cooking.
Calorie content of pink salmon (fried, boiled, baked and steamed)
Pink salmon is the most numerous representative of the salmon family. Of all salmon, it has the smallest size. The average weight of the fish is about 2 kg. Lives in cold seas and spawns in rivers. The fish got its name because of the hump that grows on the backs of males during the spawning period. The females, having laid eggs, die. Fishing is mainly done in the Pacific Ocean. For consumers, this is the most affordable type of salmon.
Pink salmon has a mild taste; first and second courses and snacks are prepared from it. It is distinguished from other salmon by its low fat content, so its meat is healthy for almost everyone. However, people prone to edema should limit their consumption, as fish contains high amounts of sodium, which causes fluid retention in the body. It is easy to cut and cook. Frozen pink salmon is stored until the next season.
How to choose the right fresh pink salmon
Fresh pink salmon caught at sea has a silver color with a bluish tint and light pink flesh. The carcass is elastic and does not leave any pits when pressed. To ensure that the chosen carcass is tasty and fresh, you need to follow simple rules when purchasing.
- It is best to buy fish whole, including the head; this is proof that the fish was actually caught at sea. Unscrupulous sellers may sell carcasses collected from rivers where pink salmon spawned. The absence of a head is due to the fact that animals bite off only the head of pink salmon and leave everything else untouched.
- When purchasing, ask the seller to make an incision near the tail and smell it. If the fish is fresh, the seller will make an incision and there will be no smell. If the fish is stale and has been given a marketable appearance, then a cut at the tail will reveal all the manipulations: a disgusting smell, the color of the meat is gray.
- When purchasing, give preference to males: their meat is more tender and juicy. But you shouldn’t buy carcasses with a characteristic hump: pink salmon meat becomes tasteless during the spawning period.
- Give preference to frozen carcasses. Moreover, if the carcasses are crooked, then this is a sign that they were frozen immediately after catching. Pink salmon are caught between July and October. Therefore, chilled pink salmon in stores is simply reusable freezing and defrosting. In addition, the main fishery for this salmon is carried out in the Sea of Okhotsk off the eastern coast of the country. In other regions, fish arrives frozen.
- When purchasing, look at the expiration date. You should not purchase fish caught in September and October. During this period, the caviar fully ripens, the meat becomes loose, acquires a gray color, becomes dry and loses its taste.
- Wild fish have a uniform flesh color without white streaks, which indicates that the fish grew in the sea and the fat in the meat is evenly distributed.
Composition and beneficial properties of fresh pink salmon
Pink salmon meat is characterized by a high protein content and low fat content. Like other members of the salmon family, this species is a source of Omega-3. acids At the same time, carbohydrates are represented in trace amounts. The table shows the energy value per 100 grams of product.
It should be noted that the nutritional and energy value of males is slightly higher than the nutritional value of female pink salmon, since all their nutrients go into their eggs. The nutrient content also depends on:
- the age and size of the caught fish: the larger the specimen, the more valuable it is;
- places of catch: pink salmon, which live closer to the north, have fattier and more nutritious meat;
- catch time: at the beginning of the fishing season, the nutritional value of pink salmon reaches a maximum, by the end of the fishing season it reaches a minimum.
Since this salmon is a marine animal, it contains iodine, which is useful for the normal functioning of the thyroid gland.
Selenium contained in meat strengthens the immune system. Iron, chromium, copper normalize metabolic processes. Zinc has a beneficial effect on the functioning of the reproductive system. Magnesium and phosphorus ensure the absorption of calcium by the body. Potassium and sodium are responsible for electrolyte balance in the body.
The table shows the ranges of nutrient content in pink salmon meat. Their content, as well as their energy value, depend on the conditions listed above.
What's the benefit?
Fish with delicious fillet and large red caviar is a fatty species, but this does not in any way detract from its dietary value. There are practically no carbohydrates in it, and about 60% proteins. Thanks to this property, the body becomes satiated quickly and the feeling of fullness lasts for a long time.
Pink salmon, whose calorie content is 140 kilocalories for every 100 g in its raw form, is recommended by nutritionists for children, pregnant women, the elderly, convalescent patients, overweight people and athletes, since it contains easily digestible amino acids and other beneficial substances.
Doctors say that regular consumption of salmon reduces the likelihood of hypertension, atherosclerosis, strokes and myocardial infarction, and prevents the development of osteoporosis, diabetes, oncology, and thyroid diseases.
Pink salmon fish contains a complex of vitamins: A, C, D, K, E, PP, group B, as well as macro- and microelements and compounds of calcium, potassium, sodium, magnesium, phosphorus, iron, iodine, fluorine, sulfur, chromium, cobalt , zinc and copper.
Depending on the place of catch, the amount of fat, most of which is located on the abdomen, under the skin and in the fin area, can range from 2% to 8%. Polyunsaturated fatty acids (Omega-3), which are part of fish, actively fight free radicals in cells, as they are powerful antioxidants.
Calorie content of fresh pink salmon
The total calorie content of dishes prepared from pink salmon consists not only of the calorie content of the fish itself, but also the calorie content of all other ingredients: oil, vegetables, cereals. The use of oil and mayonnaise greatly affects the calorie content of dishes. The most high-calorie fish is:
- fried;
- Breaded;
- baked with mayonnaise;
- salad sauces based on mayonnaise and vegetable oils.
Moreover, the more mayonnaise and butter, the higher the calorie content of the dish. Therefore, for those who are watching their weight and who are contraindicated in fatty foods, the best way to prepare pink salmon is to use the baking method with lemon and spices, or steaming. In this case, there is no need to resort to additional fats.
When smoking, some of the moisture is removed from the carcasses, so the calorie content increases slightly. But here another danger arises - an increase in sodium content, which retains fluid, as well as an increase in blood pressure. The table below shows average calorie values, which depend on the cooking method.
Pink salmon: calorie content depends on preparation
A variety of dishes are prepared from pink salmon. The energy value of the final product is influenced by cooking methods. Pink salmon is used to make soup and fish soup, and is eaten fried and stewed, as well as in salads. It is baked on the grill and in the oven, steamed, salted, pickled, dried, smoked and canned.
Pink salmon meat itself is somewhat dry, but the taste can be improved with spices and some other secrets. During cooking, vegetable and butter oil, wine, cheese, sugar, mayonnaise and other sauces based on sour cream or cream are often added to it, which leads to an increase in calories.
Pink salmon for weight loss
Containing a high amount of protein with a low fat content, combined with vitamins and microelements, pink salmon is an ideal product for those who control weight or seek to reduce it. Fish oil is a high-quality “building material” for cell membranes, protein is easily digestible, vitamins and microelements normalize metabolic processes, helping to normalize weight.
The preparation of low-calorie dietary dishes from pink salmon has several features:
- Saturated fats are practically excluded from recipes;
- dishes are prepared without salt: meat contains a high amount of sodium, it makes no sense to increase it even more.
Below is the simplest recipe for baking pink salmon, in which it always turns out tender, juicy, and tastes like smoked salmon.
Fillet in batter
Pink salmon cooked in batter, which has a relatively low calorie content, tastes more tender than regular fried steaks; moreover, the meat does not fall apart and retains its original integrity. The dish can be served hot or cold as a snack.
The recipe is quite simple. Fillet the fish, cut into pieces, then carefully dip in batter and fry on both sides. First place the finished pieces on a paper towel so that excess fat is absorbed, and then on a plate, garnish with herbs.
There can be many variations of batter. The main thing is that its consistency resembles thick sour cream.
Cheese batter
: 2 tablespoons of mayonnaise and flour, salt, two eggs, 80 g of cheese, black pepper. Beat everything except cheese with a blender. Grate the cheese and add to the total mass. The batter is ready.
Milk batter
: a glass of flour, an egg, 0.5 liters of milk, spices and salt. Beat everything except flour. While stirring, gradually add flour.
