Atlantic Farmed Salmon (Cooked, Dry Heat)
Atlantic farmed salmon, when cooked using dry heat methods like grilling, baking, or broiling, is a nutrient-dense protein option that provides a variety of essential vitamins and minerals. This fish is not only delicious but also packed with beneficial nutrients, making it a great choice for a balanced diet.
Nutritional Overview (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 206 kcal |
| Protein | 22.1 g |
| Total Fat | 12.35 g |
| Saturated Fat | 2.4 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 15.0 mg |
| Iron | 0.34 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 252.0 mg |
| Potassium | 384.0 mg |
| Sodium | 61.0 mg |
| Zinc | 0.43 mg |
| Copper | 0.049 mcg |
| Manganese | 0.016 mg |
| Selenium | 41.4 mcg |
| Vitamin C | 3.7 mg |
| Thiamine (B1) | 0.34 mg |
| Riboflavin (B2) | 0.135 mg |
| Niacin (B3) | 8.045 mg |
| Vitamin B6 | 0.647 mg |
| Folate (B9) | 34.0 mcg |
| Vitamin B12 | 2.8 mcg |
| Vitamin A | 69.0 mcg |
| Vitamin E | 1.14 mg |
| Vitamin D2 | 13.1 mcg |
Allergen Information:
Atlantic farmed salmon is naturally free from common allergens like gluten, dairy, and nuts. However, individuals with fish allergies should avoid consuming salmon. Always ensure that it is prepared and cooked in a safe environment, free from cross-contamination with other allergens.
Dietary Preferences:
- High in Protein: This salmon is an excellent source of high-quality protein, making it ideal for those following high-protein, low-carb, or muscle-building diets.
- Low in Carbohydrates: With 0 grams of carbs, this fish fits well into low-carb or ketogenic diets.
- Rich in Omega-3 Fatty Acids: While not included in this specific nutrient breakdown, Atlantic farmed salmon is renowned for its beneficial omega-3 fatty acids, which promote heart health and brain function.
Nutritional Benefits:
Atlantic farmed salmon is an incredibly nutrient-rich food that provides several key vitamins and minerals essential for overall health. It is particularly high in vitamin B12, which supports energy production and nerve function, as well as selenium, a powerful antioxidant that plays a role in immune function. The healthy fats found in this salmon, particularly omega-3 fatty acids, are important for cardiovascular health, reducing inflammation, and supporting brain function.
Salmon also provides a modest amount of vitamin A, which is crucial for eye health and immune function, as well as iron, magnesium, and potassium, which support various bodily functions, including oxygen transport, muscle function, and fluid balance.
Cooking Tips:
- Grilled: For a simple and healthy meal, grill your salmon fillet with a touch of olive oil, salt, and pepper. This method brings out the fish’s natural flavors while maintaining its nutritional profile.
- Baked: Baking salmon with herbs and a squeeze of lemon is another great way to enjoy this fish. This keeps the dish light while retaining moisture, making it deliciously tender.
- Pan-Seared: For a crisp exterior and juicy interior, try pan-searing your salmon. This method works well with skin-on fillets, ensuring the skin gets crispy while the fish stays moist inside.
Conclusion:
Atlantic farmed salmon cooked using dry heat methods offers a high-protein, nutrient-dense meal that is not only delicious but also packed with essential vitamins and minerals. Whether grilled, baked, or pan-seared, this versatile fish can be easily incorporated into a variety of dishes, making it an excellent choice for anyone looking to boost their nutrient intake and enjoy a tasty, wholesome meal.
