Coho Wild Salmon (Raw)
Description
Coho wild salmon, known for its rich flavor and firm texture, is an excellent source of high-quality protein and heart-healthy omega-3 fatty acids. This nutrient-dense fish offers a variety of essential vitamins and minerals, making it a fantastic addition to any balanced diet. Wild-caught, Coho salmon provides a cleaner, more sustainable option compared to farmed varieties, ensuring not only better taste but also better environmental impact.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 146 kcal |
| Protein | 21.62 g |
| Total Fat | 5.93 g |
| Saturated Fat | 1.26 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 36 mg |
| Iron | 0.56 mg |
| Magnesium | 31 mg |
| Phosphorus | 262 mg |
| Potassium | 423 mg |
| Sodium | 46 mg |
| Zinc | 0.41 mg |
| Copper | 0.051 mg |
| Manganese | 0.014 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 1.0 mg |
| Thiamine (B1) | 0.113 mg |
| Riboflavin (B2) | 0.14 mg |
| Niacin (B3) | 7.23 mg |
| Vitamin B6 | 0.549 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 4.17 mcg |
| Vitamin A | 40.0 mcg |
| Vitamin E | 0.73 mg |
| Vitamin D2 | 9.0 mcg |
Allergen Information
Salmon is generally considered a low-allergen food. However, individuals with fish allergies should avoid it. Fish is one of the top allergens, and cross-contamination in kitchens can occur, especially when fish is handled alongside other seafood or products containing fish derivatives.
Dietary Preferences
- Paleo-friendly: Coho salmon is a great option for those following a paleo diet as it provides high-quality protein without any processed carbs.
- Keto-friendly: With its low carbohydrate content, Coho wild salmon fits well into ketogenic meal plans, offering healthy fats and protein.
- Gluten-free: Naturally gluten-free, making it a safe and nutritious choice for anyone with gluten sensitivities or celiac disease.
- Dairy-free: Salmon contains no dairy, making it suitable for dairy-free diets.
Health Benefits
- High in Omega-3 Fatty Acids: Coho salmon is an excellent source of omega-3 fatty acids, which are known to support heart health, reduce inflammation, and improve cognitive function.
- Rich in Protein: At over 21 grams of protein per 100g, salmon is a powerhouse of lean protein that supports muscle growth, repair, and overall body functions.
- Vitamins and Minerals: This fish is packed with a variety of essential vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium, which support immune function, energy production, and bone health.
- Low in Carbs and Fiber: Ideal for low-carb diets, Coho salmon offers zero carbohydrates and fiber, making it a great choice for those managing blood sugar or following low-carb meal plans.
Cooking Tips
Coho wild salmon can be prepared in a variety of ways—grilled, baked, pan-seared, or poached—each method enhancing the fish’s natural flavors. Try pairing it with a citrusy glaze or light herb sauce for a simple yet flavorful dish. Since it’s naturally rich in flavor, you don’t need to over-season; a touch of salt, pepper, and a squeeze of fresh lemon is often all it takes.
Conclusion
Whether you’re looking for a healthy source of protein, a rich source of omega-3s, or a versatile fish for a variety of meals, Coho wild salmon is an excellent choice. Packed with essential nutrients, this fish provides a satisfying and nutritious option for anyone looking to enhance their diet with heart-healthy and flavorful food. As part of a balanced diet, it supports numerous health benefits, making it a staple in both everyday meals and special occasions alike.
