What nutrients does salmon contain?

Most people in China don't accept raw meat, but many countries have the habit of eating sashimi, but people in China can't accept it. Salmon is a kind of fish suitable for raw food, usually sashimi, because raw food is more nutritious than cooked food, so everyone can try it. Today, Bian Xiao will tell you about salmon. Let's have a look!

What nutrients does salmon contain?

Unsaturated fatty acids: Salmon is rich in unsaturated fatty acids, which is the highest among all fish, with an average of 2.7 grams of unsaturated fatty acids per 100 gram of Norwegian salmon. Salmon is called the healthiest fish in the world.

Vitamins and minerals: Salmon is also rich in vitamins A, B, B 1, B2, B3, D and E, as well as minerals such as calcium, iron, zinc, magnesium and phosphorus.

High protein and amino acids: 100g Norwegian salmon contains about 18.4g protein and about 19.8g amino acids.

Low calorie: The calorie content of Norwegian salmon per100g is less than 150 calories. Low cholesterol: every100g of Norwegian salmon contains less than 70 mg of cholesterol.

The benefits of eating salmon

Prevention of Alzheimer's disease

Can reduce blood lipid and serum cholesterol, and prevent and treat cardiovascular diseases. The -3 fatty acid contained in it is an essential substance for brain, retina and nervous system, and has the functions of enhancing brain function, preventing Alzheimer's disease and preventing vision decline.

Prevention of chronic diseases

Salmon can effectively prevent the occurrence and development of chronic diseases such as diabetes, has high nutritional value and enjoys the reputation of "treasures in water". Spleen-invigorating salmon meat has the functions of supplementing fatigue, strengthening spleen and stomach, warming stomach and stomach. Relieving edema can treat emaciation, edema and dyspepsia.

How to buy fresh salmon Salmon is salmon, which is often used to make sashimi. It has high nutritional value and is easily absorbed by human body. It is one of the popular healthy foods in recent years, but first of all, you should pay attention to these before eating salmon. American dietary guidelines advise Americans to eat fish twice a week. Salmon can protect the heart and contains brain-strengthening -3 fatty acids, which is a good choice.

But there are many kinds of salmon on the market. How to choose the best salmon?

1. What kind of salmon should I buy? Salmon varieties have different colors and tastes, but they are all healthy choices.

The largest king salmon has the highest fat content, rich in omega-3 fatty acids and smooth as cream. Salmon is deep red in color and high in fat, which is suitable for barbecue.

How to choose fresh salmon

2. Should I buy farmed salmon or wild salmon? If possible, try to choose wild salmon. Organizations such as Seafood Watch and Environmental Protection Foundation have blacklisted almost all farmed salmon for various reasons. Nowadays, many farms breed salmon in narrow fences, which is easy to cause parasitic infection and spread to other wild fish (Alaska therefore prohibits salmon farms).

In addition, when salmon is caught, the catch of wild fish will triple. Therefore, salmon farmers discuss improvement measures and suggestions with environmental protection organizations, and reach an agreement on formulating aquaculture standards. At present, some farms have begun to use closed fences to reduce the impact on the surrounding wild fish. Other farms, such as Verlasso Patagonia, add food additives such as -3 to reduce the input of other fish needed to feed salmon.

How to choose fresh salmon

1. Is organic salmon healthier than ordinary salmon? USDA has no standards for organic salmon.

2. Will salmon carry PCBs or other toxins? Most wild salmon in Alaska live in the high seas, and their toxins are generally low. Coastal and farmed salmon may be higher depending on their feed. Because it may contain a lot of PCBs, the Environmental Protection Foundation of the United States lists farmed salmon as the "worst ecological choice" and advises people not to eat more than two servings of farmed salmon every month.

3. Is fresh salmon more delicious than canned salmon? Most marine fish are transported after quick freezing and sold after thawing at the destination. This process also takes some time. In contrast, canned salmon is an economical choice.

4. Why are some salmon darker in orange? Salmon contains a carotenoid called astaxanthin, which has been proved to prevent heart disease, cancer, inflammation and eye diseases. Astaxanthin is produced by phytoplankton, and salmon absorbs astaxanthin by eating phytoplankton, making fish orange. Now there are also farms that add synthetic astaxanthin to feed to make fish yellow.

5. Is fatty salmon healthier? In the case of salmon, the answer is yes. The fat of salmon contains DHA and -3 fatty acids that promote brain development. The more fat, the more DHA and -3 fatty acids. In addition, the more fat, the more tender and juicy the salmon will be after cooking, and the taste will be better. How to keep salmon fresh Salmon bought from supermarkets and shopping malls is generally kept at 3-5 degrees Celsius. If the salmon you buy home is sashimi, you can put it in the refrigerator directly. If it is fish pieces, prepare to fry salmon or fish pieces the next day, or put them in the freezer of the refrigerator, which will not only retain nutrition but also be delicious.

Preserved with plastic wrap, we will notice that the salmon bought in supermarkets, especially the salmon sashimi, are all wrapped with plastic wrap, which can keep the water and nutrition of the fish from losing. So when we buy it home, if we can't finish it that day, I suggest you wrap the remaining salmon in plastic wrap and put it in the refrigerator. The temperature is set at 3-5 degrees Celsius.

Foam box preservation Now many seafood markets will use foam boxes to keep seafood fresh, and put ice cubes in the boxes. This method is very suitable for carrying and giving to friends and relatives. We can also preserve salmon in this way at home. We should put absorbent paper or waste newspaper under the box, and wrap the frozen ice with cloth or gauze. Don't put the ice directly on the fish, so it can be stored for 2-3 days without any problems.

It is also a good way to store salmon bought from supermarkets or shopping malls directly in the freezer. If you buy a whole fish, you'd better cut it when you go home, divide it according to the amount you eat each time and put it in the freezer. The night before you are ready to eat, slowly thaw the salmon in the refrigerator. Never thaw with hot water, which will affect the delicacy and nutrition of fish. Wrap the salmon bought from shopping malls or supermarkets directly with plastic wrap. If the whole salmon is cut, go to the supermarket for plastic wrap. If you have a plastic packaging machine at home, you can do it yourself. If you buy sashimi or fish pieces, you can keep them directly in plastic packaging. Plastic salmon can be stored in the refrigerator for 2-3 days without losing moisture and nutrition. If you can't eat it right away, you can keep it in the freezer for 2-3 months.

You may be familiar with salted duck eggs, salted goose eggs and bacon. In fact, pickled salmon is also a good way to keep fresh. If the salmon bought from shopping malls or supermarkets is whole and can't be eaten immediately, you can apply it evenly to your skin with edible salt at home. If your taste is weak, you can marinate it 1 week before eating. If you have a strong taste, you can marinate it for more than 2 weeks. You can cut it into pieces, steam it, or boil it, and add some soybeans and chopped green onion to make it taste better.

Outdoor frozen preservation If the salmon bought from shopping malls or supermarkets is frozen, if it is in the north, it will be very easy. Just leave it outdoors without unpacking, but be sure to pay attention to the weather forecast. If the outdoor temperature is higher than -5 degrees Celsius, the fish should be put into the freezer immediately, and the whole fish can be cut or preserved as needed. Frozen salmon must not be sashimi, but only fried or braised.

Precautions for eating salmon sashimi

First, high-quality ingredients want to DIY delicious sashimi at home. Without high-quality ingredients, how can you have a sense of accomplishment? Norwegian salmon, which has the reputation of "king of ice ocean", is undoubtedly the best choice for sashimi. Because Norway is close to the Arctic Circle, the sea water is cold, pure and pollution-free. The delicate taste and reliable quality of Norwegian salmon are usually considered as synonymous with high quality. So how to choose fresh Norwegian salmon?

Mainly from the following three points: 1, choose to buy Norwegian salmon in the supermarket. 2. Check the manufacturer and seller information on the package and pay attention to the traceability of each Norwegian salmon. You can ask the salesperson for the origin information of the product. 3. Fresh Norwegian salmon is orange-red, bright in color, compact in meat quality, smooth in skin, with fat distribution like marble and clearly visible white stripes, which will rebound quickly after being squeezed with fingertips.

Second, the knowledge of cleaning up When a whole piece of fresh Norwegian salmon is placed in front of you, don't wash it with water. Norwegian salmon is rich in fish oil because it grows in cold sea water. The more you wash with water, the more oil is secreted. The correct treatment method uses kitchen blotting paper to gently absorb the oil on the surface of Norwegian salmon.

Third, the knife is very important. When doing sashimi, it is recommended to use a special sashimi knife. If not, you can also choose a knife for western food or a meat cleaver commonly used at home. The thinner the knife, the sharper the better, so that the original shape, fiber structure and flavor of the raw materials will be protected when cutting.

Fourth, the cutting method pays attention to the Norwegian salmon purchased from the supermarket, which is generally a processed strip salmon fillet. Put the salmon on the chopping block, peel the salmon with a knife, and gently touch the longitudinal section of the peeled salmon with your hand. If there are fishbones, you can gently pull them out with tweezers or scissors. The remaining salmon fillets should be cut in different ways according to different parts. The back meat is slightly solid, cut vertically, the abdomen is soft, and the knife should be cut obliquely. In the process of cutting, we should pay attention to one size fits all.

Summary: I believe that after reading the above article, you have a certain understanding of the nutritional composition and nutritional value of salmon. There is also a lot of knowledge about salmon in the article. I hope you like it!