Salmon is one of the most nutrient-rich foods. It plays a big role in keeping overall health and reducing risks of many diseases. This tasty fatty fish has many health benefits, so it's recommended to eat two servings weekly.
Health benefits of salmon:-
- Important source of omega-3 fatty acids:-
Every 100g of salmon has 2.3g of omega-3s, which help reduce inflammation, lower blood pressure, and reduce cancer risk.
- Important source of protein:-
Every 100g of salmon has 22 to 25g of high-quality protein that helps the body heal after injury and supports bone health.
- Rich in vitamin B:-
Salmon is a great source of vitamin B in all its types, which is involved in many important body functions like energy production, and heart and brain health.
- An important source of potassium:
Every 100 gm of salmon has 18:11 gm of potassium, which helps control blood pressure, reduces strokes, and prevents fluid retention.
- Rich in antioxidants:
Antioxidants play a big role in heart health, the nervous system, and overall skin health.
- Helps control weight:
Salmon helps control weight by lowering appetite, boosting metabolism, and reducing belly fat.
Healthy salmon recipes:
Salmon is one of those fish you can prepare in different ways. You can eat it fried, smoked, or grilled with different seasonings.
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First recipe:
Fried salmon fillet:
Ingredients:
- 150 gm of salmon fillet.
- 2 big spoons of olive oil.
- 50 ml white vinegar.
- 1 lemon juice.
- 2 cloves of garlic, sliced.
- 25 g butter.
- ½ teaspoon salt.
- ½ teaspoon black pepper.
- A pinch of chili powder.
- Lemon slices and dill for garnish.
Preparation method:-
- Put a pan on the stove and add olive oil. Let it heat up.
- Put the salmon in the oil, add salt and pepper, and stir until it turns golden, about 5 minutes.
- Add vinegar, lemon juice, garlic slices, and chili. Let it cook on low heat, stirring now and then.
- When the salmon darkens, take it out of the sauce.
- Add butter to the sauce and leave it on low heat for two minutes.
- Serve the fish covered in sauce with lemon slices and dill for garnish.
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Second recipe:-
Grilled salmon:-
Ingredients:-
- 150 g salmon fillet.
- 1 tablespoon soy sauce.
- ¼ teaspoon black pepper.
- ¼ teaspoon salt.
- 1 lemon juice.
- ¼ teaspoon sugar.
- ½ tablespoon chopped coriander.
Preparation method:-
- Preheat the oven to 450 degrees.
- Add salt and pepper to the salmon and place it in a baking tray.
- Leave it in the oven for 10 to 15 minutes until cooked.
- Mix together coriander, lemon juice, soy sauce, and sugar well.
- Take the salmon out of the oven and cover it with the mixture.
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Third recipe:
Smoked salmon rolls:
Ingredients:
- 150 g of smoked salmon slices.
- 100 g of cream cheese.
- 25 g of cream.
- 1 spoon of lemon juice.
- 1 spoon of chopped dill.
How to prepare:-
- In a bowl, put the cheese, cream, lemon juice, and dill and mix well.
- Spread a slice of smoked salmon then start filling it with the cheese mixture.
- Roll the fish slice around itself.
- Cut the fish slices into the desired pieces.
- You can decorate the rolls with fish eggs if you want.
- Keep the fish rolls in the fridge until you eat them.
