If you are looking for a flavorful and healthy meal, look no further than 1 fillet (168 g) of blackened Atlantic salmon. With only 320 calories, this dish is an excellent source of protein, healthy fats, and important vitamins and minerals.
Salmon is a rich source of omega-3 fatty acids, which have numerous health benefits, including reducing inflammation and decreasing the risk of heart disease. Additionally, this fish is an excellent source of vitamin D, which is important for maintaining healthy bones and immune function.
In this article, we'll explore the nutritional profile of blackened Atlantic salmon, as well as some tips for preparing and serving this delicious dish.
Calorie Content
One fillet (168 g) of blackened Atlantic salmon contains 320 calories.
Protein
One fillet (168 g) of blackened Atlantic salmon contains 34 grams of protein, which is important for building and repairing muscles.
Fat Content
One fillet (168 g) of blackened Atlantic salmon contains 16 grams of fat, including 3 grams of saturated fat. However, most of the fat in salmon is heart-healthy unsaturated fat, including omega-3 fatty acids.
Carbohydrates
One fillet (168 g) of blackened Atlantic salmon contains 0 grams of carbohydrates.
Fiber Content
One fillet (168 g) of blackened Atlantic salmon contains 0 grams of fiber.
Vitamins and Minerals
One fillet (168 g) of blackened Atlantic salmon contains significant amounts of several important vitamins and minerals, including vitamin D, vitamin B12, and selenium. Vitamin D is essential for bone health and immune function, while vitamin B12 is important for brain and nervous system function. Selenium is an antioxidant that helps protect cells from damage.
Omega-3 Fatty Acids
One fillet (168 g) of blackened Atlantic salmon contains approximately 1.8 grams of omega-3 fatty acids. These essential fatty acids have been shown to have numerous health benefits, including reducing inflammation, decreasing the risk of heart disease, and improving brain function.
Health Benefits
In addition to being a delicious and satisfying meal, blackened Atlantic salmon offers numerous health benefits. As mentioned, this fish is rich in omega-3 fatty acids, which have been shown to improve heart health, brain function, and joint health. Additionally, salmon is an excellent source of protein and important vitamins and minerals, including vitamin D and selenium.
Preparation Tips
To blacken salmon, simply season a fillet with your favorite spices and cook it in a cast iron skillet over high heat for 2-3 minutes per side. This will create a delicious crispy crust on the outside, while keeping the inside moist and tender. Alternatively, you can grill, bake, or poach salmon for a different flavor and texture. Just be sure not to overcook the fish, as this can dry it out and make it tough.
Serving Suggestions
Blackened Atlantic salmon pairs well with a variety of sides, including roasted vegetables, brown rice, or a salad. You can also try topping the fish with a squeeze of lemon juice, a dollop of pesto, or a sprinkle of chopped fresh herbs for added flavor.
If you are looking for a flavorful and healthy meal, look no further than blackened Atlantic salmon.
5 FAQ About 1 Fillet (168 g) Blackened Atlantic Salmon 320 calories
1. What is the nutritional value of a fillet (168 g) blackened Atlantic salmon?
One fillet (168 g) blackened Atlantic salmon contains 320 calories, 14g of fat, 2g of carbohydrates, and 44g of protein.
2. How is blackened Atlantic salmon prepared?
Blackened Atlantic salmon is typically seasoned with a mixture of spices, such as paprika, cumin, salt, and pepper, and then pan-fried in butter or oil until crispy on the outside and tender on the inside.
3. Is blackened Atlantic salmon healthy?
Yes, blackened Atlantic salmon is considered a healthy option because it is high in protein and omega-3 fatty acids, which can help improve heart health and brain function.
4. How many servings does a fillet (168 g) blackened Atlantic salmon provide?
A 168 g fillet of blackened Atlantic salmon typically provides one serving.
5. What are some serving suggestions for blackened Atlantic salmon?
Blackened Atlantic salmon can be served with a variety of sides, such as roasted vegetables, sweet potato fries, or quinoa salad. It can also be topped with a lemon-dill sauce or paired with a chilled white wine for a refreshing meal.