1 Fillet (396.0 G) Salmon, raw contains 824 calories. A healthy and nutritious option for seafood lovers, salmon is packed with essential nutrients that our body needs. Whether you prefer grilled, baked, or smoked salmon, it’s a versatile fish to cook with. Read on to discover the calorie content, nutrients, health benefits, and cooking methods for salmon fillet.
Salmon fillet is an excellent source of high-quality protein, vitamins, and minerals. A 4-ounce serving of salmon provides over 100% of the daily recommended intake of vitamin D and contains potassium, B vitamins, and phosphorus. Additionally, salmon is low in saturated fat and high in heart-healthy omega-3 fatty acids.
In this article, we'll explore some practical tips and strategies to help you incorporate salmon fillet into your diet and enjoy all its benefits.
Calorie Content of Salmon Fillet
A 4-ounce serving of salmon fillet contains approximately 170-200 calories, depending on the cooking method. Grilled and baked salmon are lower in calories than fried or breaded salmon.
Nutrients Present in Salmon Fillet
Salmon fillet is an excellent source of high-quality protein, vitamin D, potassium, B vitamins, and phosphorus. It also contains selenium, an important antioxidant mineral that supports thyroid function and helps to reduce inflammation.
Health Benefits of Eating Salmon
Eating salmon fillet regularly can provide numerous health benefits, including reducing inflammation, improving brain function, and lowering the risk of heart disease. Salmon is also beneficial for skin health and can help to promote a healthy complexion.
Cooking Methods for Salmon Fillet
Salmon can be cooked in a variety of ways, including grilling, baking, poaching, broiling, and pan-searing. Grilling and baking are the healthiest cooking methods as they do not require added oil or butter, reducing the calorie count. Searing salmon with skin-on is a popular method that leaves the skin crispy and flavorful.
Salmon as a Source of Protein
Salmon is a complete protein source, providing all of the essential amino acids our body requires. Protein is essential for maintaining muscle mass and repairing tissues within our body.
Omega-3 Fatty Acids in Salmon Fillet
Salmon fillet is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are essential for heart health and brain function and have anti-inflammatory properties.
Salmon and Heart Health
Eating salmon regularly can help to reduce the risk of heart disease by lowering blood pressure, reducing inflammation, and preventing the buildup of plaque in the arteries. The omega-3 fatty acids found in salmon can also help to increase good cholesterol (HDL) levels while decreasing bad cholesterol (LDL) levels.
Salmon as a Weight Loss Food
Salmon is a great food to incorporate into a weight loss diet as it is low in calories and high in protein. The high protein content can help to reduce hunger and keep you feeling full for longer periods.
Best Seasonings and Spices for Salmon Fillet
Salmon fillet can be seasoned with a variety of spices and herbs to enhance its flavor. Some popular options include lemon pepper, dill, garlic, paprika, and cumin. For a sweet and savory twist, you can also try a maple-balsamic glaze.
Salmon for a Balanced Diet
Incorporating salmon fillet into your diet can help to promote a balanced and healthy eating pattern. A diet rich in seafood has been linked to numerous health benefits, including reduced inflammation, improved brain function, and a lower risk of chronic diseases.
Salmon is packed with vitamins and minerals, high-quality protein, and heart-healthy omega-3 fatty acids that our body needs to function optimally. Incorporating salmon fillet into your diet can provide numerous health benefits and promote a balanced eating pattern.
Frequently Asked Questions About Raw Salmon Fillet
1. How many calories are in a 396.0g serving of raw salmon fillet?
There are approximately 824 calories in a 396.0g serving of raw salmon fillet.
2. Is raw salmon safe to eat?
Raw salmon can contain harmful bacteria and parasites, including salmonella and anisakis. To reduce the risk of illness, it is recommended to cook salmon to an internal temperature of 145°F.
3. What are the health benefits of eating raw salmon?
Raw salmon is a rich source of omega-3 fatty acids, vitamins D and B12, and minerals such as selenium and potassium. These nutrients have been linked to numerous health benefits, including reducing the risk of heart disease and stroke.
4. Can I eat raw salmon if I'm pregnant?
Raw salmon should be avoided during pregnancy due to the risk of foodborne illness. Pregnant women are advised to consume cooked fish instead, which can be a healthy part of a balanced diet.
5. How should raw salmon be stored?
Raw salmon should be stored in the refrigerator at a temperature of 40°F or below. It should be consumed within 1-2 days of purchase or freezing to maintain freshness and safety.