How to cook salmon properly so that the nutritional content is not lost
Salmon is known as the king of fish among other types of fish. Because, this one fish contains many important nutrients that are beneficial for health.One of them is omega-3 which is beneficial for maintaining heart health. Reporting from WebMD, every single serving of salmon contains 1.2 to 1.9 grams of omega-3 fatty acids. That is why the American Heart Association recommends eating fatty fish, especially salmon, at least two servings a week to reap the benefits.
In addition, salmon is also rich in vitamins and minerals, including vitamin B1, vitamin B3, vitamin B6, vitamin B12, selenium. Salmon also contains antioxidants which can help protect the immune system from various diseases. Because the nutritional value is so large, you certainly don't want to lose the benefits, right?
As a solution, you need to know how to cook the right salmon so that the nutritional content is maintained. The following are ways to cook salmon that you can choose from, including:
1. Burned
Salmon is very suitable to be cooked by burning. Compared to other types of fish, soft salmon meat will ripen faster and not easily destroyed when cooked.
In addition, grilled salmon is considered healthier because you don't need to add a lot of extra fat, except a little oil to smear the grill. So, just bake the salmon for 10 to 15 minutes to produce a savory texture.
In order to taste more juicy and delicious, give a little lime juice over the salmon meat when baking it. Don't forget to add several types of vegetables such as cucumber or paprika so that your nutritional intake will be maximized.
2. Boiled
One easy way to cook salmon is to boil it. Yes, you only need to sink the pieces of salmon into a pot of water and boil for 10 minutes until done.
Besides boiling with water, you can also boil it with vegetable broth or add your favorite spices. As a result, you will get soft and delicious salmon meat to eat.
When done, add the potato salad and some asparagus as a complement. Your boiled salmon this time is guaranteed to be more delicious and appetizing.
3. Baked
Whether in the form of whole salmon or cut, both are equally suitable for baking. This method of cooking is very healthy, because you don't need to add fat or calories to salmon meat.
The salmon roasting process tends to take longer than other cooking methods, which is 20 to 39 minutes in the oven, depending on the temperature of the grill. Use a little olive oil and squeeze the lime over the salmon so that it tastes tastier and healthier.
When cooked, serve your homemade grilled salmon with sliced cabbage and walnuts. It feels guaranteed to be even more delicious and makes you want to eat it again and again.
4. Smoked
The menu of smoked salmon can be served as a snack or main meal. First of all, you need to add the favorite spice mixture to the salmon meat, then leave it for a few moments until the marinade is perfectly absorbed. After that, then you can cook salmon by smoked as a dinner dish for you and your family.
However, smoked salmon tends not to contain a lot of omega-3 fatty acids such as fresh salmon or canned salmon. So, before you buy smoked salmon in a package, always pay attention to the nutritional content on the packaging label.
5. Canned salmon
You might be afraid that canned food does not adequately meet the nutrients needed by the body. Especially if these foods may have been added preservatives that are not good for the body.
Eits, wait a minute. In fact, canned salmon becomes one of the good sources of nutrition such as processed salmon. Because, the quality of canned salmon will not decrease within a week, even if you forget to cook it. This means that the nutrients in canned salmon will stay awake as long as you store them in the right way.
The key to maintaining the nutritional content of canned salmon is to choose the right ingredients. The trick, mix canned salmon with fresh food ingredients, such as whole wheat bread, lettuce, and tomato slices. Avoid adding mayonnaise or cheese so as not to increase calorie intake on your salmon menu.
6. Raw salmon
For you sushi or sashimi lovers, there is good news for you. Because the fresh salmon raw alias actually contains omega-3 fatty acids which are quite high. In addition, the taste is fresher and tastier even though it is eaten raw.
However, before you eat raw salmon meat, make sure the salmon meat is clean and still fresh. Choose high-quality salmon and cut it in the right way. Salmon meat that is not cut properly will melt the natural sweetness of the salmon, even making it feel fishy when eaten.
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