Nutritious Coho Wild Salmon: Health Benefits, Nutritional Info & Cooking Tips
Coho Wild Salmon (Cooked, Dry Heat)
Coho wild salmon is a flavorful, nutrient-packed fish known for its mild taste and firm texture. It is an excellent source of high-quality protein and essential omega-3 fatty acids, offering numerous health benefits. This wild-caught variety of salmon is rich in vitamins and minerals, making it a great addition to any balanced diet. When cooked using dry heat methods such as grilling, baking, or broiling, it retains its nutritional value while delivering a satisfying and healthy meal.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 139 kcal |
| Protein | 23.45 g |
| Total Fat | 4.3 g |
| Saturated Fat | 1.054 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 45 mg |
| Iron | 0.61 mg |
| Magnesium | 33 mg |
| Phosphorus | 322 mg |
| Potassium | 434 mg |
| Sodium | 58 mg |
| Zinc | 0.56 mg |
| Copper | 71 mcg |
| Manganese | 0.019 mg |
| Selenium | 38 mcg |
| Vitamin C | 1.4 mg |
| Thiamine (B1) | 0.075 mg |
| Riboflavin (B2) | 0.14 mg |
| Niacin (B3) | 7.95 mg |
| Vitamin B6 | 0.568 mg |
| Folate (B9) | 13 mcg |
| Vitamin B12 | 5.0 mcg |
| Vitamin A | 51 mcg |
| Vitamin E | 0.92 mg |
| Vitamin D2 | 11.3 mcg |
Allergen Information:
Coho wild salmon is a fish product, and as such, it may trigger allergic reactions in individuals with a fish allergy. Those with sensitivities to seafood should avoid consuming this product to prevent adverse reactions.
Dietary Preferences:
- Gluten-Free: This salmon is naturally gluten-free and can be enjoyed by those with gluten sensitivities or celiac disease.
- Paleo-Friendly: As a whole food source of protein, it is suitable for those following a paleo or primal diet.
- Low-Carb/Keto: With zero carbohydrates, this salmon is an excellent choice for those following low-carb or ketogenic diets.
- Dairy-Free: Naturally free from dairy, making it a suitable option for those with dairy intolerances or lactose sensitivity.
Advice for Preparation:
Coho wild salmon is versatile and can be prepared in a variety of ways to enhance its natural flavors. To preserve its delicate taste and nutrients, try grilling or broiling the fish with minimal seasoning. A light drizzle of olive oil and a squeeze of lemon will complement its richness. For a heartier meal, pair it with roasted vegetables, quinoa, or a fresh salad. As it is a lean protein, be sure to not overcook it to maintain moisture and tenderness.
Conclusion:
Coho wild salmon offers a wealth of health benefits, from its high protein content to its abundance of essential vitamins and minerals. Rich in omega-3 fatty acids and packed with antioxidants, this fish is an excellent choice for those looking to improve their overall wellness. Whether served as a main dish or added to salads and bowls, coho salmon makes a nutritious and delicious addition to any meal.
