Pink salmon is one of the popular commercial fish; it is also called pink salmon. The product is valued for its quite tasty meat and delicious caviar. Pink salmon, whose calorie content is of interest to many people losing weight, is an inexpensive fish product that is affordable. Often women who monitor their weight ask what the calorie content of pink salmon is.
Today, sea fish is a product presented in almost every small town in a large assortment. Pink salmon is no exception. Fish fillets can be purchased not only frozen, but also fresh. Fresh pink salmon is definitely healthier.
In order to get all kinds of healthy vitamins and microelements, you need to be able to choose pink salmon, like any food product. The quality and freshness of the fish delicacy is indicated by the color of the fillet: it should be a soft pink shade.
Useful properties of pink salmon
Pink salmon contains many nutrients, vitamins and microelements. Due to the high protein content, dishes prepared from this type of fish are very filling, while the calorie content of pink salmon depends on many factors. Fish can be prepared in different ways: it can be boiled, stewed, fried or baked. The calorie content of pink salmon also depends on the method of preparation.
The product contains all the necessary elements that help strengthen the body's immunity. These include sodium, fluorine, phosphorus, iodine, as well as vitamins B and P. The fillet of this fish contains Omega-3 fatty acids, which have a beneficial effect on the human body, rejuvenating the skin. The low calorie content of pink salmon compared to other types of sea fish is excellent for dietary nutrition. It contains all the necessary antioxidants that can remove unnecessary substances from the body. Pink salmon fish has a positive effect on the functioning of gastrointestinal tract and stabilizes its operation.
The calorie content of pink salmon depends on its composition. 100 g of the edible part of fish contains: fat - 6.5 g, protein - 20.5 g, ash - 1.2 g, saturated fatty acids - 1.1 g.
Number of calories in pink salmon
The main components of caloric content are, first of all, fats and carbohydrates. You can calculate how many calories are in pink salmon using the calorie table. Since there are no carbohydrates in this food product, and fats are present in less than half of the total mass of nutrients, we can judge the low or medium calorie content of pink salmon. IN in this case The calorie content of fish can vary from 140 kcal to 170 kcal.
Nutritionists advise people who are on a diet to include pink salmon in their diet as often as possible. Despite the number of calories, fish has a lot of beneficial micro- and macroelements necessary for the body. Phosphorus and iodine are especially important; there is more than enough of these elements in fish. Moreover, the antioxidants present in the product remove harmful toxins from the body, thus cleansing it.
Pink salmon is a protein-rich product that has a low fat content and low level energy value. On average, the calorie content of pink salmon is 170 kcal. Pink salmon is an excellent ingredient for those who are rapidly trying to lose weight. Diets based on this seafood product do not require special dietary restrictions or strict regulation, and most importantly, they fully provide the body with nutrients from various foods.
With a fairly low calorie content, pink salmon has a huge amount of protein, which helps to saturate the body very quickly. It will take a long time for the stomach to digest this food. Therefore, after eating a portion of pink salmon, a person may not feel hungry for a long time. With so many calories in pink salmon, you are definitely not in danger of developing fat deposits.
Methods for preparing pink salmon
There are many ways to cook pink salmon. If you are on a diet, then you should listen to nutritionists. After all, the calorie content of pink salmon depends on the cooking method. So, to lose weight, it is better not to fry fish, since it will add extra calories and fats from the oil. In order to find out how many calories are in pink salmon prepared by frying, you need to take into account all the components that were used.
When following a diet, it is best not to consume canned pink salmon, since vegetable oil and fats are added to it. If you want to know exactly how many calories are in canned pink salmon, then you need to calculate it yourself, since what is written on the package often does not correspond to reality.
The most suitable option for preparing salmon for weight loss is baked fish in the oven or cooked in a double boiler. The calorie content of baked pink salmon is low, but the taste characteristics are high. An excellent dish is this fish baked with onions and lemon.
Calorie content of pink salmon baked in the oven
There are a lot of recipes for baked pink salmon in the oven, including recipes for dishes that are recommended to be consumed during a diet. The average calorie content of pink salmon baked in the oven is 150 kcal. This primarily depends on the ingredients used in preparation.
The vitamin and mineral composition of pink salmon is represented by vitamins B1, B2, B5, B6, B12, PP, A, C, D, minerals sulfur, calcium, chlorine, sodium, potassium, phosphorus, magnesium, nickel, iron, selenium, zinc, molybdenum, iodine, cobalt, chromium, copper, manganese, fluorine.
The calorie content of baked pink salmon per 100 grams is 128 kcal. In a 100-gram serving of the dish:
- 17.9 g protein;
- 5.5 g fat;
- 1.5 g carbohydrates.
To cook pink salmon in the oven you need:
- cut 1 kg of fish into approximately equal-sized pieces;
- pepper and salt the resulting slices to taste;
- cut into half rings 2 pcs. onions;
- wrap fish and onions in foil;
- Bake pink salmon in the oven for 20 minutes.
Calorie content of fried pink salmon per 100 grams
The calorie content of fried pink salmon per 100 grams (the option of frying the fish in batter is being considered) is 280 kcal. In 100 g of this fish:
- 17 g protein;
- 16.5 g fat;
- 15.1 g carbohydrates.
Despite heat treatment, fried pink salmon many are preserved useful substances, including fish saturated with phosphorus, chromium, vitamin PP, sulfur, cobalt, iodine, unsaturated fatty acids. Contraindications to eating fried fish in batter are exacerbations of diseases of the gallbladder, stomach, liver, pancreas, intestines, high cholesterol, and excess weight.
Calorie content of smoked pink salmon per 100 grams
The calorie content of cold smoked pink salmon per 100 grams is 175 kcal. In a 100 gram serving of fish:
- 21.3 g protein;
- 9 g fat;
- 0.3 g carbohydrates.
The calorie content of hot smoked pink salmon per 100 grams is 160 kcal. In 100 g of fish:
- 23.3 g protein;
- 7.5 g fat;
- 0 g carbohydrates.
Smoked pink salmon is enriched with phosphorus, iodine, chromium, sulfur, and cobalt. Due to the fairly high fat content, it is better to avoid such snacks in case of pancreatitis, cholecystitis, liver diseases, exacerbations of intestinal and stomach diseases.
Calorie content of steamed pink salmon per 100 grams
The calorie content of steamed pink salmon per 100 grams is 162 kcal. In 100 g of steamed fish:
- 18.5 g protein;
- 9.6 g fat;
- 0.3 g carbohydrates.
Recipe:
- 0.35 kg of fish is cut into small pieces, sprinkled with 15 g of sunflower oil;
- steam pink salmon for no more than 15 minutes;
- After cooking, the fish must be peppered and salted to taste.
Calorie content of canned pink salmon per 100 grams
The calorie content of canned pink salmon per 100 grams is 135.6 kcal. In a 100 gram serving of fish:
- 20.9 g protein;
- 6 g fat;
- 0.2 g carbohydrates.
Due to the large amount of salt and the presence of preservatives, canned fish is not recommended for gastrointestinal disorders. For some people, consuming this product causes bloating, flatulence, and problems with stool.
Calorie content of boiled pink salmon per 100 grams
The calorie content of boiled pink salmon per 100 grams is 168.5 kcal. The dish contains:
- 23 g protein;
- 7.7 g fat;
- 0 g carbohydrates.
With this method of heat treatment, pink salmon retains a large number of vitamins B1, B2, A, E, PP, D, minerals fluorine, calcium, magnesium, iron, chlorine, sulfur.
Calorie content of stewed pink salmon per 100 grams
The calorie content of stewed pink salmon per 100 grams is 142 kcal. Per 100 gram serving:
- 13.7 g protein;
- 8.6 g fat;
- 2.4 g carbohydrates.
Despite the fairly high calorie content, stewed fish is often included in the diet. This is due to the fact that such a dish contains a lot of unsaturated fatty acids, minerals and vitamins.
Calorie content of salted pink salmon per 100 grams
The calorie content of salted pink salmon per 100 grams is 169.2 kcal. In 100 g of fish:
- 22.2 g protein;
- 8.9 g fat;
- 0 g carbohydrates.
Salted fish is rich in sulfur, magnesium, calcium, sodium, chlorine, potassium, phosphorus, fluorine, iron, chromium, nickel, molybdenum, and zinc. It contains a lot of vitamins B1, B2, B9, B12, A, C, E, PP, D.
The benefits of pink salmon
The following are known beneficial features pink salmon:
- fish is enriched with vitamins, minerals and fatty acids, which are necessary to maintain healthy bones, hair, and nails;
- with regular consumption of fish, the functioning of the gastrointestinal tract is normalized, lipid metabolism is activated;
- the ability of fish to saturate cells with oxygen has been confirmed;
- boiled and steamed pink salmon is useful for regulating blood sugar;
- such fish dishes normalize the functioning of the central nervous system, improve the condition of the thyroid gland, and activate cerebral circulation;
- When pink salmon is included in the diet, the risk of developing peptic ulcer stomach, arthritis, hypertension;
- Fish quickly eliminates the feeling of hunger and, thanks to its increased fat content, saturates the body with energy.
Harm to pink salmon
Harm from pink salmon occurs when you overeat fish and consume it when it is contraindicated. Doctors do not recommend eating more than a 60-gram portion of fish at one time. Otherwise, you may encounter problems in the gastrointestinal tract.
In some people, pink salmon provokes allergic reactions. Completely abandon such fish dishes or you should eat fish in limited quantities during exacerbation of diseases of the stomach, liver, intestines, pancreas, gall bladder, or thyroid gland.
This is, without a doubt, one of the most famous and numerous representatives of the salmon family.
The heroine of today's review is pink salmon, the calorie content of which can be useful from a practical point of view.
This fish gained its popularity due to its delicious taste, which is appreciated by gourmets from all over the world. But, in addition, it contains a significant amount of elements, vitamins, and minerals that are most beneficial for the body.
But first, let's start with its origins. The name is based on the front hump, a special outgrowth that protrudes from the body of the fish during the pre-spawning period. Some researchers believe that the purpose of this outgrowth is to drive away other males.
This fish does not have a long duration life path, since it only lives for two years. It lives in the oceans, and enters the river only before spawning. Due to the short life cycle, pink salmon does not reach large sizes or body weight. As a rule, she gains no more than 1.5-2 kilograms. But in terms of its numbers, this representative of salmon is the most widespread. Plus, the quality of its meat and its nutritional value are no worse than that of salmon.
The unique taste for which boiled, baked, fried, and especially smoked pink salmon is famous, has ensured its enormous popularity in Food Industry and sphere Catering. Canned fish is popular; various vegetables are also baked with it.
Salted and dried pink salmon is endowed with truly gastronomic value. Can be consumed and digested easily by people of different ages, because the calorie content of pink salmon is only 140 kcal per 100 grams of its meat.
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.
Cooking in the oven with vegetables
Not just fried or boiled pink salmon deserves special attention, but also baked in the oven with potatoes. 6 large potatoes, washed, peeled and cut into halves. Fill with water and set to cook in salted water. Once the potatoes are boiled, they can be cut into large rings or pieces. Next, the fish is cleaned of fins, entrails and skin, washed and cut into pieces.
To make delicious fish in the oven, we cover a baking dish with foil and place pink salmon there. Each piece is separately salted and peppered. Take 100 grams of onion, peeled and cut into small pieces. Place on top of the fish. Pour a couple of tablespoons of vegetable oil on top. Everything is covered with foil and baked in the oven at 180 degrees for 15-20 minutes.
Now we need to carefully remove our form, which was in a hot oven. Unfold the foil after it has cooled, add pieces of potatoes, and close again. Now at a temperature of 150 degrees, our dish will again finish in the oven for another 10-15 minutes. A few minutes before cooking, open the foil so that the potatoes dry and get a crust. It is recommended to sprinkle the finished dish with fresh herbs.
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.
In terms of taste, it is slightly inferior to its “big sisters” salmon and trout. But people who watch their figure will like and appreciate such an indicator as the calorie content of pink salmon. In this article we will take a detailed look at the beneficial properties of this fish, its nutritional value, and also provide several simple recipes preparations.
Calorie content of pink salmon and its composition
Per 100 grams of this fish there are 20.5 grams of protein and 6.5 grams of fat. The total calorie content of pink salmon ranges from 140 to 170 calories. It depends on the fat content of the particular fish carcass. Salmon, for example, has indicators that are an order of magnitude higher. It contains 15-16 grams of fat, and its calorie content is about 220-250 units. The product tends to change during the cooking process. How much higher it will become depends on how you cook the fish. For example, the calorie content of fried pink salmon will be calculated from the amount of oil that you added during frying. The average is 220 calories. The amount of fat will double and will be approximately 12-15 grams. Smaller nutritional value will have baked pink salmon. Calorie content when cooked without oil in the oven remains at the level of fresh fish. But if you use additional ingredients in the recipe, for example, butter, cheese, potatoes and others, then the nutritional value of the finished product will increase many times over.
Pink salmon in diets
If your goal is to lose weight and maintain a slim body, then pink salmon will fit perfectly into your diet menu. This product is rich in protein. And protein is one of the most important substances the body needs when losing weight. Eating fish dishes quickly saturates the body. Even a small portion of protein allows you to forget about the feeling of hunger for a long time.
For those who count the number of calories, eating pink salmon is an ideal option. The calorie content of pink salmon just fits into the permitted corridor. It has low nutritional value and low content fat But there are a few things you should know important rules. For proper and dietary nutrition, you should forget about this type of cooking such as frying. The best option Recipes in a steamer, oven or grill are considered. You should also not eat canned pink salmon. This product contains a high amount of fat and, accordingly, calories.
Simple recipes for cooking pink salmon
The following recipe will be easy and quick to bake in the oven. Prepare pieces of fish (clean, cut), marinate in lemon juice for half an hour. Pre-salt and pepper. Spread lightly with low-fat sour cream and bake for half an hour at 180 degrees. You can make fish with a vegetable side dish. To do this, stew the onions and carrots, add some greens. Place a layer of vegetables on the fish and pour a mixture of a glass of milk and one egg. Bake in the oven. Pink salmon pate turns out delicious: mix chopped salmon with cream cheese and fresh chopped dill. Add lemon juice and salt.