Are you looking for a healthy and delicious meal? Look no further than a 151 g raw fillet of Atlantic salmon! This popular fish is packed with nutrients and flavor, and is easy to cook and store. Best of all, it's low in calories and high in protein, making it a great option for any health-conscious eater.

In addition to its calorie and protein content, Atlantic salmon is also rich in omega-3 fatty acids, which are essential for heart health and brain function. It also contains vitamins B12 and D, as well as minerals like selenium and phosphorus. Whether you're trying to lose weight or simply eat more nutritious foods, Atlantic salmon is a smart choice.

In this article, we'll explore the calories, protein, fat, carbohydrates, and vitamins and minerals in Atlantic salmon, as well as its many health benefits. We'll also share some cooking tips, storage instructions, and serving suggestions to help you get the most out of this tasty fish.

Calories in Atlantic Salmon Fillet

A 151 g raw fillet of Atlantic salmon contains approximately 310 calories. This may vary based on the specific cut and cooking method used. However, compared to other meats and fish, Atlantic salmon is relatively low in calories and can be a healthy part of a balanced diet. If you're trying to lose weight, you can still enjoy Atlantic salmon in moderation by pairing it with veggies and whole grains. You can also try grilling or broiling it instead of frying it, which can help cut down on added fats and calories.

Protein Content of Atlantic Salmon Fillet

A 151 g raw fillet of Atlantic salmon contains approximately 34 grams of protein. This makes it an excellent source of this essential macronutrient, which is essential for building and repairing muscle tissue, among other things. In addition to being high in protein, Atlantic salmon also contains a complete amino acid profile, making it an ideal food for vegans and vegetarians who need to get their protein from non-meat sources. You can increase the protein content of your Atlantic salmon dish by combining it with other high-protein foods, such as quinoa, lentils, or beans. You can also try adding nuts or seeds for some extra crunch and nutrition.

Fat Content of Atlantic Salmon Fillet

A 151 g raw fillet of Atlantic salmon contains approximately 14 grams of fat. While this may seem high, most of the fat in Atlantic salmon is the healthy unsaturated kind, which can help reduce cholesterol levels and lower the risk of heart disease. In fact, the omega-3 fatty acids in Atlantic salmon have been shown to decrease inflammation, improve brain function, and potentially reduce the risk of certain cancers. To get the most benefits from the healthy fats in Atlantic salmon, it's best to avoid adding too much extra fat during cooking. Instead, try grilling or broiling it with some herbs and spices for a flavorful and healthy entrée.

Carbohydrate Content of Atlantic Salmon Fillet

A 151 g raw fillet of Atlantic salmon contains negligible amounts of carbohydrates, making it a great choice for low-carb and keto diets. If you're looking to add some carbs to your meal, consider pairing your Atlantic salmon with whole grains or starchy vegetables like sweet potatoes or squash. Just be mindful of any added sugars or refined carbs, which can detract from the nutritional benefits of your meal. Stick to complex carbs like whole grains, fruits, and vegetables to get the most nutrients and fiber.

Vitamin and Mineral Content of Atlantic Salmon Fillet

A 151 g raw fillet of Atlantic salmon contains a host of vitamins and minerals, including B12, D, selenium, and phosphorus. These nutrients are essential for proper immune function, bone health, and energy metabolism. Eating Atlantic salmon can also help you get more omega-3 fatty acids, which are critical for brain function and heart health. To get the most nutrients from Atlantic salmon, try pairing it with other healthy foods that are high in vitamins and minerals. This can include leafy greens, citrus fruits, and nuts or seeds. You can also experiment with different spices and seasonings to add more flavor and nutrition to your meal.

Health Benefits of Atlantic Salmon Fillet

In addition to its high nutrient content, Atlantic salmon also offers a range of health benefits. Some studies have shown that consuming omega-3 fatty acids can help lower the risk of heart disease, promote brain health, and potentially reduce inflammation. Eating Atlantic salmon can also help improve your mood and energy levels, thanks to its high protein content and healthy fats. Additionally, salmon can be a great source of antioxidants, which can help protect your body against cell damage and chronic diseases like cancer.

Cooking Tips for Atlantic Salmon Fillet

To prepare your Atlantic salmon fillet, start by rinsing it in cold water and patting it dry with paper towels. You can then season it with salt, pepper, and any other herbs or spices you like. If you're grilling or broiling, you can also brush it with a little bit of olive oil to prevent sticking. To cook your salmon, heat a non-stick pan over medium-high heat and add a little bit of oil or butter. Then, place your salmon skin-side down in the pan and cook for roughly 4-5 minutes on each side, or until it's cooked through but still moist and flaky. If you're baking your salmon, you can preheat your oven to 375°F and cook for roughly 12-15 minutes, or until it reaches an internal temperature of 145°F.

Storage Instructions for Atlantic Salmon Fillet

To store your Atlantic salmon fillet, wrap it tightly in plastic wrap or aluminum foil and place it in the refrigerator. It should keep for roughly 1-2 days. If you need to keep it for longer, you can also freeze your salmon fillet for up to 3 months. Just be sure to label it with the date and use it within a reasonable amount of time. When you're ready to thaw your salmon, you can either leave it in the refrigerator overnight or place it in a sealed plastic bag and run it under cold water until it's thawed. Be sure to cook your salmon as soon as it's fully thawed, to prevent any bacterial growth.

Serving Suggestions for Atlantic Salmon Fillet

There are many ways to enjoy your Atlantic salmon fillet, depending on your tastes and dietary needs. You can try grilling it and serving it with a side of roasted vegetables or quinoa salad. Alternatively, you can bake it and serve it with a hearty lentil soup or mashed sweet potatoes. If you're looking for a light and refreshing meal, you can also try poaching your salmon and serving it over a bed of mixed greens with a squeeze of lemon juice. Or, if you're feeling adventurous, you can experiment with different international cuisines and try making a spicy Thai curry or a zesty Mexican ceviche with your Atlantic salmon fillet. The possibilities are endless!

Comparison with Other Fish Varieties

While Atlantic salmon is certainly a nutritious and delicious choice, it's always good to know how it compares to other types of fish in terms of nutritional content. Here are a few examples: Tuna: A 151 g raw fillet of yellowfin tuna contains approximately 200 calories, 41 grams of protein, 1.5 grams of fat, and no carbohydrates. It also provides vitamins B12 and D, as well as potassium and selenium. Mahi-mahi: A 151 g raw fillet of mahi-mahi contains approximately 125 calories, 24 grams of protein, 1 gram of fat, and no carbohydrates. It also provides vitamins B12 and D, as well as iron and magnesium.