Salmon is a type of fish that is very nutritious and is known as a source of high quality protein. Apart from that, salmon is also rich in omega-3 fatty acids which are very important for heart health and optimal brain function. The omega-3 content in salmon has been shown to help reduce the risk of cardiovascular disease, improve cognitive function, and support healthy skin.
However, to maximize the health benefits offered by salmon, how to process it properly is also very crucial. In this article, we’ll explore five effective methods for preparing salmon into a delicious and nutritious dish. By choosing the right technique, such as grilling, steaming, or sautéing with a small amount of healthy oil, we can preserve the salmon’s nutrients while achieving extraordinary taste. By understanding these methods, you can enjoy salmon not only as a delicious dish, but also as an important part of your healthy diet.
1. Grilled Salmon with Spices
Grilling salmon is one of the healthiest cooking methods because it doesn’t require a lot of additional oil. This method also helps maintain the tenderness and deliciousness of the salmon flesh. Here are the steps to make grilled salmon with spices:
- Choose high quality fresh salmon fillets.
- Wash the salmon and dry it with kitchen paper.
- Prepare spices consisting of a mixture of chopped garlic, grated ginger, ground turmeric, black pepper and a little salt.
- Rub the spices all over the surface of the salmon.
- Let the seasoned salmon rest for 15-30 minutes so that the flavors absorb.
- Preheat the oven to 180°C.
- Place the salmon on a baking sheet that has been lined with parchment paper.
- Bake the salmon for 12-15 minutes or until completely cooked.
This grilled salmon with spices is not only delicious but also rich in antioxidants from the spices used. Turmeric, for example, contains curcumin which has anti-inflammatory properties and can help improve the immune system.
2. Steamed Salmon with Vegetables
Steaming salmon is a very healthy cooking method because it does not require additional oil and retains most of the nutrients in the fish. This method also allows you to cook the salmon along with vegetables, resulting in a complete and balanced dish. Here’s how to make steamed salmon with vegetables:
- Cut the salmon fillet into pieces according to taste.
- Prepare vegetables such as broccoli, carrots and bell peppers that have been cut into pieces.
- Add spices in the form of chopped garlic, grated ginger and a little salt.
- Place the salmon and vegetables on a heatproof plate or steamer container.
- Sprinkle seasoning over salmon and vegetables.
- Steam for 10-12 minutes or until the salmon is cooked and the vegetables are tender.
- Serve sprinkled with chopped spring onions and a squeeze of lemon.
Steamed salmon with vegetables is a dish rich in nutrients. The combination of high-quality protein from salmon with fiber and vitamins from vegetables makes this dish excellent for digestive health and body metabolism.
3. Teriyaki Style Grilled Salmon
Teriyaki style grilled salmon is the perfect combination of delicious Japanese flavors with the health benefits of salmon. Even though it uses teriyaki sauce, this dish can still be a healthy food choice if prepared properly. Here are the steps to make teriyaki style grilled salmon:
- Prepare the salmon fillet and cut it into pieces.
- Make teriyaki sauce by mixing low sodium soy sauce, mirin, a little palm sugar and grated ginger.
- Marinate the salmon with teriyaki sauce for 30 minutes to 1 hour in the refrigerator.
- Heat a grill pan or non-stick frying pan with a little olive oil.
- Grill the salmon on the grill pan for 3-4 minutes on each side.
- During the grilling process, rub the remaining teriyaki sauce onto the surface of the salmon.
- Serve the grilled salmon sprinkled with sesame seeds and sliced green onions.
This teriyaki style grilled salmon is not only delicious but also healthy because it uses natural ingredients and minimal use of oil. Using low-sodium soy sauce helps reduce salt intake, while palm sugar provides a natural sweet taste without drastically increasing blood sugar levels.
4. Smoked Salmon with Fresh Salad
Smoked salmon is a popular salmon preparation and can be used as a healthy food choice if combined with fresh vegetables. Although smoked salmon is usually ready-to-eat, you can make it into a more interesting and nutritious dish. Here’s how to make smoked salmon with fresh salad:
- Prepare thinly sliced smoked salmon.
- Make a fresh salad by mixing lettuce, rukola, cherry tomatoes, cucumber and red onion.
- Make a salad dressing by mixing extra virgin olive oil, apple cider vinegar, honey, Dijon mustard, and a pinch of salt and pepper.
- Arrange the smoked salmon on top of the fresh salad.
- Drizzle salad dressing on top.
- Add a sprinkle of pumpkin seeds or walnuts for added texture and nutrition.
Smoked salmon with fresh salad is a dish rich in omega-3, protein, fiber and various vitamins and minerals. The combination of smoked salmon with fresh vegetables creates a good nutritional balance and can help maintain ideal body weight.
5. Healthy Creamy Salmon Soup
Healthy creamy salmon soup is a hearty, filling and nutrient-rich dish. Even though it contains cream, this soup can still be a healthy food choice if prepared wisely. Here’s how to make healthy creamy salmon soup:
- Cut the salmon fillet into small cubes.
- Saute the onion and garlic in a little olive oil until fragrant.
- Add the diced carrots and potatoes.
- Pour in low-sodium chicken or vegetable stock.
- Cook until the vegetables are soft.
- Add the salmon pieces and cook for 5 minutes.
- Pour in low-fat milk and a little cream.
- Season with salt, pepper and fresh dill.
- Cook until the salmon is cooked and the soup thickens.
- Serve hot sprinkled with fresh parsley.
This healthy creamy salmon soup is a dish rich in protein, omega-3, and various vitamins and minerals from vegetables. Using low-fat milk and a little cream helps reduce the saturated fat content without sacrificing the deliciousness of the soup.
Processing salmon into healthy food is not only beneficial for health, but can also be a fun culinary experience. By choosing the right cooking method and combining salmon with other healthy ingredients, you can create a variety of delicious dishes that are rich in nutrients. It is important to pay attention to the quality of the salmon used. Choose high-quality fresh or frozen salmon from a trusted source, ideally wild-caught salmon for higher omega-3 content. Also pay attention to the portion of salmon consumed, around 85-140 grams per serving for adults, to avoid excess calorie and fat intake.
When processing salmon, avoid using spices or sauces that are too salty or sweet. Use fresh spices and herbs to add flavor without increasing the salt or sugar content. Combine salmon with vegetables and healthy grains like quinoa, brown rice, or broccoli to create a balanced and nutritious meal. By implementing these tips, you can enjoy the health benefits of salmon while enjoying a delicious and satisfying meal.