Salmon "101" - Video
Ever notice how confusing nutritional science can get?! I'm forever reading and studying what's going on in the world of nutrition and often times all of the contradictory information out there leaves me wanting to pull my hair out!! It can get pretty bothersome...
This is why I try to over-emphasize (to my clients and my readers) NOT to get to hung up on all of the details of nutrition. You learn as you go, apply what you can, laugh and relax as often as possible and whatever you do, DON'T let the nitty-gritty get you crazy (we gotta learn to let it go people!).
We hear a lot about healthy Omega-3's these days and how beneficial it is to add fresh fish to our diets (especially fish that are rich in these Omega-3's [ie. salmon]). And since it seems like there is always something new to know when it comes to adding salmon into my diet, I thought I would try and do my best to simplify all the info out there and give you guys the bottom line.
Now, although my goal was to simplify this for you, as I watched the video through, I thought that even in my simplifying efforts, it was still a little confusing! Hopefully you guys will be able to walk away with some good info on the "do's" and "dont's" of salmon after watching BUT if you have any questions at all, please don't hesitate to ask me.
Between the video and the comments, hopefully we can clear up any confusion there is around buying salmon!
This is why I try to over-emphasize (to my clients and my readers) NOT to get to hung up on all of the details of nutrition. You learn as you go, apply what you can, laugh and relax as often as possible and whatever you do, DON'T let the nitty-gritty get you crazy (we gotta learn to let it go people!).
We hear a lot about healthy Omega-3's these days and how beneficial it is to add fresh fish to our diets (especially fish that are rich in these Omega-3's [ie. salmon]). And since it seems like there is always something new to know when it comes to adding salmon into my diet, I thought I would try and do my best to simplify all the info out there and give you guys the bottom line.
Now, although my goal was to simplify this for you, as I watched the video through, I thought that even in my simplifying efforts, it was still a little confusing! Hopefully you guys will be able to walk away with some good info on the "do's" and "dont's" of salmon after watching BUT if you have any questions at all, please don't hesitate to ask me.
Between the video and the comments, hopefully we can clear up any confusion there is around buying salmon!
Salmon "101" - Video
Ingredients
12 ounce fillet of Wild SalmonSalt and pepper to taste
A squish of fresh lemon juice
Directions
Place a cast iron skillet under a pre heated broiler and allow to heat through for about ten minutes.Remove the pan from the broiler and place salmon, skin side down, in the pan. Season with salt and pepper.
Pop the pan back under the broiler and cook for about six to eight minutes or until cooked just about through. Remove pan from the broiler and allow salmon to cook in the pan for another couple of minutes before serving.
Top with a squeeze of frsh lemon juice and enjoy!
Serves 4.
Nutritional Analysis
3 ounces of Wild Salmon (cooked):Calories: 153; Total Fat: 6.9g; Saturated Fat: 1.1g; Cholesterol: 60mg; Sodium: 48mg; Carbohydrate: 0g; Dietary Fiber: 0; Sugars: 0g; Protein: 21.6
Some recipes you might enjoy:
Salmon and Dill Frittata from DaniSpies
Baked Salmon with Dill from DaniSpies
Salmon and Veggie Pockets from DaniSpies
Easy Agave and Lime Salmon from Karina's Kitchen
Maple Salmon from Closet Cooking
Salmon and Dill Frittata from DaniSpies
Baked Salmon with Dill from DaniSpies
Salmon and Veggie Pockets from DaniSpies
Easy Agave and Lime Salmon from Karina's Kitchen
Maple Salmon from Closet Cooking
- Filed under 101 Video, High Protein, Low Carb, Seafood, Wheat-Free
- Tagged with 101 Video, Salmon
- Print this recipe
- 13 comments
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Comments
Rosa :
Hi Dani,
Thanks for the clarification between wild and farm salmon! You did an excellent job in explaining the differences and I didn't find it confusing at all. :-)
Keep up the awesome work!
posted on May 11, 2009 4:16 AM
ttfn300 :
love salmon! loved the info about farm-raised and wild. i can't do the can... the bones totally irked me out the one time i tried :)
posted on May 11, 2009 6:16 AM
Dani :
Rosa - Thanks Rosa! I'm happy to hear that you found it helpful:).
tffn300 - I was a little surprised the first time I had canned salmon too, but i have to admit that it's grown on me!
posted on May 11, 2009 6:58 AM
Umber :
YES! ...Definitely good info. Thanks Dani.
Q: How often should we eat the WILD kind and what is a good portion to stick to?
Thanks,
Umber
posted on May 11, 2009 9:51 AM
Dani :
Umber - When it comes to animal proteins, anywhere between three and six ounces is generally a good portion to stay within. As far as how often, if you could eat wild salmon weekly that would be great! If you could eat it twice a week, even better!
posted on May 11, 2009 9:59 AM
katklaw777 :
Hi Dani,
You did a really great job of explaining fresh salmon, but I need help with that bag of frozen I've got sitting in the freezer!
Also I am very, very afraid of the canned salmon and the yuckkkky bones, there are large cans, small cans that say they don't have bones and even foil bags!
Help! I need more salmon instruction.
P.S. Can we then move on to the many, many confusing types of tuna there are........please (Mama always said eat the kind packed in water cause its healthier, but I found some packed in olive oil that sounds healthy)
I love your videos and the bloopers!
posted on May 11, 2009 10:38 AM
Culinary Wannabe :
Eww, artificial coloring! I had no idea that is why farmed salmon was lighter in color. Are you still eating salmon, or fish in general, even though you are pregnant? My doctor asked me to consider eliminating, or drastically reducing, the amount of fish we eat while we are trying to conceive to avoid having mercury.
posted on May 11, 2009 1:05 PM
Tamara :
Hi Dani,
Thanks for the info on salmon and Omega 3's. My understanding is that Omega 3's are quite fragile. Wouldn't broiling the salmon destroy these fragile oils? Thanks.
posted on May 11, 2009 1:27 PM
Judy Divoky :
Ideas for the canned salmon?
Love love love your site. You're looking good.
posted on May 11, 2009 1:34 PM
Dani :
Katklaw777 - All you have to do with the frozen salmon is defrost it and then move forward as you would when working with fresh.
As for the canned salmon, everyone seems to get grossed out by the bones but they are really not so bad. They are very soft, so if you squish them they almost turn into nothing. They're actually very nutritious and once you mix it into the salmon flesh, you won;t even know they are in there!
Tuna, huh? I'll add that to the agenda:).
Culinary Wannabe - Well when I was prepping for the salmon video (and Quick Bites to follow) I was eating salmon a lot! But generally, I've been having fish about once a week more or less. I know there are a lot of precautions out there, but I really try not to over think it. Moderation is the key;). Lots of luck to you!
Tamara - Great question. From what I understand broiling does not destroy the fats in salmon (at least not significantly). My guess is that this is because although the oven is very hot, the salmon is not reaching the same high temps, which protects the fats. Does anyone have any input on this?
I found this excerpt from Dr. Weil that I thought might be of interest to you:
According to the National Fisheries Institute, freezing fish and other seafood will cause minimal loss of the health-protective omega-3 fatty acids they contain. (Whereas certain cooking methods like deep-frying, blackening or sautéing at high temperatures can destroy the omega-3s.)
The best way to preserve omega-3s in salmon and reduce your total fat intake is to bake, broil, poach, steam or grill the fish just to the point of doneness that you prefer.
Judy - I have a video planned in a few weeks for salmon burgers that uses canned salmon (but I'm gonna make you wait;)). In the meantime, try making a salad out of the canned salmon, just as you would with tuna... it's good. I also like it with red onion, capers, and a little oil and vinegar... yum!
posted on May 11, 2009 2:08 PM
Kera :
I have trouble with Salmon. Maybe I'm doing something wrong, but I can't get past the strong "fishy" taste it has. I'm afraid to order it in a restaurant because I don't want to waste money and then hate it. I like Tilapia and so far that's all I am really comforotable cooking or ordering.
posted on May 11, 2009 6:14 PM
TorontoGirloutWest :
Dani,
This is my first time on your blog and it's AMAZING! :) I'll be back for sure!!!!!
posted on May 16, 2009 11:31 PM
Priscilla :
This video is great! I LOVE salmon, but I've always been afraid to try cooking it at home. Definately learned a lot! -thanks!
posted on July 11, 2009 8:50 PM