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.
Fillet in a steamer
Time – 30 minutes. Calories b-50, w -20, y -3. Servings – 5.
- mayonnaise -1 tsp;
- soy sauce - 1 tbsp., l;
- vegetable oil – 1 tsp;
- pink salmon – 500 grams;
- butter – 30 g;
- seasoning for fish.
- Season the fish with dry, spicy herbs, add soy sauce, mayonnaise, vegetable or olive oil, and leave to marinate for 1 hour.
- Cut the onion into half rings. Pre-grease the foil with butter, lay out the chopped onion and pink salmon. Wrap it in an envelope and put it in a double boiler, pour a little warm water into it, place a small piece of lemon on the grill to add a pleasant aroma. Cover with a lid and set the time to 25 minutes.
- Salt and pepper to taste.
- Serve with porridge and salad. Pink salmon in a steamer goes perfectly with citrus fruits and raw vegetables.
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With vegetables
Time 1 hour 10 minutes, calories: b -32, g - 18, y -5. Servings – 4.
- potatoes – 400 g;
- carrots – 1 piece;
- onion – 2 pcs;
- hot pepper -2 peas;
- sour cream – 2 tablespoons;
- cabbage, green onions;
- fish - 300-400 g.
- Cut the pink salmon into pieces 2-3 cm in size, chop the vegetables into cubes.
- Grease the mold with vegetable oil and place the products. Cover tightly with foil and place in the oven for 30 minutes.
- Prepare the sauce by mixing sour cream and 2 eggs. 10 minutes before preparing the dish, pour sour cream sauce over the fish, sprinkle with finely chopped green onions, add peas and bay leaves.
- Serve chilled as in the photo.
Steamed pink salmon in a slow cooker is a tasty, rich dish that can be placed on a holiday table.
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Chemical composition
The chemical composition of pink salmon explains its high nutritional value; it is rich in macro- and microelements, vitamins, amino acids, saturated and unsaturated fatty acids.
In terms of fat content, raw pink salmon is a low-fat fish variety.
100 g of fish covers 20% of a person’s daily requirement for protein and 5% for fat. Fat consists of saturated – palmitic, stearic fatty acids and unsaturated – oleic and omega-3.6 fatty acids.
Pink salmon is a record holder for the content of potassium, which stimulates the heart muscle, phosphorus, which strengthens bones, and iodine, which increases thyroid function.
Vitamins
Pink salmon meat contains a balanced amount of beneficial B vitamins, vitamin D, and niacin (PP).
How many vitamins does 100 g of pink salmon fillet contain (in mcg): A - 35, D - 10.9, E - 400, K - 0.4,
B1 - 100, B2 - 100, B3 - 8000, B4 - 94600, B5 - 1000, B6 - 700 mg, B9 - 5,
B12 4.7.
B vitamins ensure the body normal functioning of the cardiovascular, nervous and digestive systems. B1 provides the body with energy, B4 normalizes liver function, B5 stimulates protein, fat and carbohydrate metabolism, stimulates hormone synthesis, supports adrenal function, B6 improves immunity, harmonizes the nervous system, improves skin condition, B12 improves blood formula.
Vitamin D helps strengthen bones and joints and improves performance.
Nicotinic acid increases metabolism.
Mineral composition
100 grams of pink salmon contain 335 mg of potassium, 200 mg of phosphorus, 190 mg of sulfur, 165 mg of chlorine, 70 mg of sodium, 30 mg of magnesium and 20 mg of calcium.
Potassium regulates the nervous system and normalizes blood pressure. Phosphorus strengthens bone tissue.
How many useful microelements does 100 g of pink salmon contain (in mcg): zinc 700, iron 600, fluorine 430, copper 110, chromium 55, iodine 50, manganese 50, selenium 44.6, cobalt 20, nickel 6, molybdenum 4.
Iodine and selenium have a beneficial effect on the thyroid gland and help normalize thyroid hormones.
Cobalt activates enzymes of fat and folate metabolism and metabolism.
Copper stimulates the absorption of proteins and carbohydrates, improves the condition of the heart and blood vessels.
Chromium regulates blood glucose levels.
With sour cream
Time – 30 minutes, b – 30, g – 13, y – 32, designed for 3 servings.
- onion 3 pcs;
- fish – 300 gr;
- boiled eggs – 2 pcs;
- Bay leaf.
- Cut the fish into pieces, add a bay leaf and salt.
- Chop the onion into half rings.
- Heat vegetable oil, add a little butter and fry the onion until crispy and golden brown.
To make the white sauce:
- Pour flour into a separate container, add a little salt, two tbsp. spoons of sour cream, a little water, beat the contents with a mixer until a homogeneous consistency is formed, add herbs.
- Place the fish on a baking sheet, pre-greased with vegetable oil, and place the fried onion on the surface.
- Pour sour cream sauce over the fish. Cover with foil and place in the oven for 25 minutes.
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Cutlets
Time 1 hour 15 minutes, b-40, g-20, y-20, for 4 servings.
- minced meat – 400 gr;
- eggs – 2 pcs;
- onion – 2 pcs;
- salt – 8 g;
- pepper – 2 g;
- garlic – 75 g or 6 cloves;
- white bread -130 gr;
- milk – 150 g;
- vegetable oil – 30 g.
- Soften the bread in milk, this is necessary so that the minced meat does not fall apart during the frying process, and the cutlets will also turn out juicier and softer.
- Grind the fish through a meat grinder.
- Grate carrots and onions. Mix the eggs, salt, pepper, bread mass and minced meat well. The minced meat will turn out liquid, but if you put the resulting mass in the refrigerator for half an hour, it will be easy to form cutlets, since the bacon will become thick and dense. Make cutlets about 100 g each.
- Pour oil into a hot frying pan, fry for two minutes on each side until golden brown, then pour warm water and cover with a lid, steam for 30 - 40 minutes. 10 minutes before cooking, add bay leaf for flavor.
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Recommendations for use
Is it possible to eat boiled corn while losing weight: calorie content, harm and benefits of the cereal
It is recommended to use milt from fish that were caught in natural bodies of water. In stagnant water they can absorb harmful substances.
It is strictly forbidden to consume the product raw. It is recommended to fry, marinate, salt, and cook it.
Milk can be used as an independent product or as an ingredient for other dishes.
The daily intake should not exceed 150 grams for adults. It is recommended that older people consume milk up to 2 times a week; the daily portion should not exceed 70-100 grams.
Children are allowed to give the product from 3 years of age no more than 2-3 times a week. The daily portion should not exceed 50 g.
Use in cooking
The offal can be consumed as an independent dish, eaten with cereals, added to pies, pates, and salads. The main condition is their heat treatment.
- The most popular delicacy appetizer is one cooked in egg batter. The milk must be salted and peppered. Prepare egg batter separately. Soak the product in egg and then fry in a frying pan in vegetable oil.
- You can make an omelet from this product for breakfast. To do this, beat milk with 4 eggs and 2 tablespoons of flour. Add small pieces of delicacy, salt, spices, grated cheese and diced bell pepper to the mixture. The mixture is stirred again, poured into a heated frying pan with vegetable oil and baked until cooked.
Fried pink salmon milk, video recipe:
For weight loss
The delicacy improves metabolism, but it is not recommended for use for weight loss. It contains fats that can only increase body weight.
In folk medicine
This useful product has a beneficial effect on the proper functioning of the body.
For preventive purposes, it can be used for diseases of the liver and gastrointestinal tract, to prevent strokes, heart attacks, and atherosclerosis.
Milk can be boiled and consumed with cereals. You can add the boiled product to salads or make pate.
- Boil the product and grind through a meat grinder. Add finely chopped herbs, vegetable oil, salt, and spices to it. Use 1 teaspoon.
- Prepare a seafood salad, add pre-fried and chopped milk to it. Eat 1-2 times a week.
In cosmetology
Milk can be used in cosmetology.
- Boil the product and grind it. Add an egg, a spoonful of vegetable oil. Mix the mixture and apply to facial skin for 15 minutes.
- Add a spoonful of butter, chopped parsley, and a spoonful of boiled oatmeal to the boiled chopped milk. Mix everything and apply to facial skin for 15 minutes.
Milk is not only a tasty delicacy, but also a healthy product. Its regular use supports the proper functioning of the entire body.
By consuming pink salmon milk, you can avoid serious diseases and feel cheerful and energetic every day.
For a child
Children often refuse fried and boiled fish due to the presence of small bones, a specific smell, parents not being aware of cooking technologies and disguising the dish as meat or a juicy cutlet. An appetizing photo will attract the child’s attention even more.
For 6 servings, b - 40, g - 15, y -10, time 1 hour.
Ingredients:
- milk 300 g;
- minced meat -400 g;
- sugar -1 pinch;
- onion – 100 gr;
- butter – 30g;
- butter - half a teaspoon.
- Partially grind the fish in a meat grinder, soak a piece of bread in milk, and add it to the minced meat.
- Add a small pinch of sugar and a piece of butter, which will add a rich taste to the future dish.
- Fry on the grill or frying pan. Attention, children over 3-4 years old can be given low-fat fried fish. This makes it possible to disguise the fish as cutlets or nuggets.
Children are more likely to eat fish cutlets hidden in breadcrumbs. The dish must be prepared strictly according to the recipe.
For a festive table, the dish can be decorated in the form of an imitation of appliqué designs, putting together a cheerful face from a piece of tomatoes, peas and carrots. Steamed pink salmon is an excellent dish for exhausted people suffering from chronic diseases.
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Basic cooking methods
Like most other types of fish, pink salmon is used very rarely in its raw form (mainly in Japanese and other Asian cuisines). The most common ways to prepare this product are:
- roasting;
- steaming;
- baking in the oven;
- boiling;
- salting and pickling;
- canning;
- smoking (both hot and cold);
- grinding into minced meat and then preparing cutlets.
The peculiarities of heat treatment and the spices used significantly affect the KBZHU indicator (calories, proteins, fats, carbohydrates) of dishes prepared from pink salmon. By choosing the method of preparing pink salmon, you can (within certain limits) control its nutritional value. So, if you want to get as much protein as possible with a minimum amount of carbohydrates, then prepare dishes with boiled, steamed or smoked pink salmon
If you prefer a balanced composition of your products, then pay attention to dishes with baked fish or prepare cutlets from it
With lemon
For 6 servings, b - 60, g - 10, y -16, time - 40 minutes.
Ingredients:
- lemon – 1 piece;
- pink salmon – 600-700 g;
- mayonnaise – 150 gr;
- onion -2 pcs;
- pepper, salt to taste.
- Cut the fish into pieces and line a baking sheet with foil, shiny side up.
- Place the fish on a baking sheet, add salt and season with mayonnaise. Place lemon slices on the fish.
- Cut the onion into half rings, place on a layer of lemons, add butter for richness. Cover the dish well with foil so that moisture does not escape from the fish during cooking.
- Place in the oven for 30 minutes.
Selection rules
The scales of fresh pink salmon should be smooth, shiny, the skin without damage, tightly adjacent to the meat;
The gills are light red, without mucus;
The inside of the abdomen is pink; if it is yellow, then it is better not to take such a fish;
The smell of fresh fish is pleasant, without ammonia;
The packaging of frozen fish should not be damaged, there should be a minimum amount of ice on the carcass, no more than five percent;
If the fish was stored improperly, defrosted and re-frozen, then there is a lot of ice on it, the skin does not fit tightly to the meat, the tail is dry; The nutritional and energy value of dishes made from such fish is low.
Recipe two with lemon
Time – 40 m, b -20, w -5, y – 10, for 2 servings.
Ingredients.
- lemon – 1 piece;
- fish – 200 gr;
- soy sauce - 2 tsp;
- salt and ground pepper to taste.
- Make cuts in the fish and insert small pieces of lemon into the resulting “pockets”.
- Place the future dish in the bowl of the device, pour olive oil over it. Sprinkle with soy sauce, add pepper.
- Cook according to the “Baking” program for 35 minutes. You will get a classic delicate taste.
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Salting fish at home
How to prepare delicious salted pink salmon? The technology is not at all complex, and the result is a snack that serves as an excellent basis for sandwiches. In principle, any fish can be salted using this procedure. But it is salted pink salmon that is good because it is not fatty, unlike salmon.
So:
- wash the carcass thoroughly;
- we will cut off the head and clean out the insides, if necessary;
- Using a sharp knife, remove small bones from the meat;
- It is better to salt it in large pieces, separating the fillet from the skin. One whole carcass produces 4 large fish pieces;
- Take a deep bowl or pan and put a piece sprinkled with salt and sugar. All other pieces are laid out in this manner, thoroughly salted;
- Place a weight on top to form brine. The container with the fish is placed in the refrigerator, and after 12 hours the salted pink salmon is ready for consumption.
Complicating the technology
The calorie content of salted pink salmon will be approximately the same as that of fresh fish. In a roughly similar, but slightly more complex way, tender and aromatic salted fish is prepared in a marinade. In addition to pink salmon carcasses, you will need to stock up on bay leaves, lemon juice, salt, cloves, and vegetable oil. The meat is cut into large pieces or strips and placed in a marinade container.
To give the salted pink salmon an original taste, we sprinkle the pieces with lemon juice. Now pour vegetable oil on top so that all the pieces are oiled.
Now add chopped bay leaf, salt, a little cloves and pepper to the fish. Cover the container with a lid, shake well and infuse for 12 to 24 hours in a cool place.
In foil in a slow cooker
Dishes prepared in a multicooker do not lose their beneficial properties, since the device is equipped with a hermetically sealed lid. The convenience of using the device is that you can set any cooking mode: set the temperature.
Time – 40 minutes. Calorie content b-19, g-8, y-10.
Ingredients:
- potatoes – 400 gr;
- fish – 300 gr;
- cheese of any kind – 100 g;
- pepper to taste.
- Clean the fish, remove the entrails and head. Then cut the fish into small pieces. Season with salt and add your favorite dry herb seasoning for fish.
- Peel the potatoes and cut them into cubes. Place parchment paper on foil.
- Place potatoes in the center, pink salmon fillet on top. Cut the cheese into small slices (3-4 cm), chop the tomatoes into slices, grate on a coarse grater; Place the cabbage in the slow cooker as well. Seal all contents with parchment paper and place in the bowl of the device.
- It is important to seal the bag tightly so that the juice released during the cooking process does not flow into the dish. Turn on the machine to the “Steam” mode and cook the dish for half an hour.
Fish is best served with porridge or vegetables. The recipe is quick and easy to prepare.
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.
Dish with pepper
Time - 45 minutes, b - 20 f 12 y - 5
- sweet pepper – 1-2 pcs;
- carrots – 1 piece;
- fish – 300 gr;
- sour cream - 2 tbsp;
- garlic clove;
- salt to taste;
- Bay leaf.
- Chop the pepper and pass the carrots through a coarse grater. Marinate the fish using chopped garlic and sour cream.
- After 40 minutes, wrap all ingredients in foil and seal tightly.
- Place in the bowl and turn on the multicooker for 40 minutes in the “Bake” mode.
- Serve with sauce, vegetable stew or boiled porridge. How to steam pink salmon without seasoning to obtain rich juice.
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With mushrooms
Cooking time - 15 minutes, b - 10, g -4, y -3. Serves 3 times.
- fish – 300 gr;
- pickled mushrooms – 300 g;
- fresh cucumbers – 300 g;
- tomatoes – 1 piece;
- onion – 1 piece;
- vegetable oil.
- Boil the pink salmon, select the seeds, cut into pieces 2-3 cm in size, cut the vegetables into cubes, peel the cucumbers.
- Mix the resulting salad with pieces of fish, add mushrooms and serve chilled. Juicy fish will be a joy for both children and adults.
Creamy sour cream sauce with fish
Time 50 minutes, b -40, g -10, y -4, designed for 4 servings.
- 500 grams of fish;
- 200 ml cream;
- garlic -2 cloves;
- flour - 2 tbsp;
- dill – 40 gr.
- Clean the fish, rinse with water, remove the bones, cut into pieces and add salt.
- Rub the garlic on a track and add for soaking.
The sauce can not be cooked, but served fresh along with the dish.
- Pour the cream into a separate container, add flour, passing through a sieve.
- Mix the contents well, without leaving any lumps, add vegetable oil; chop the dill and add to the resulting mass.
- Heat the multicooker, place the dish in the bowl, pour in the sauce and turn on the “Bake” mode for 45 minutes. Juicy fish with vegetables will appeal to all guests, as the technology of cooking with sauce allows the pieces to be completely soaked.
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