6 Ways to Properly Cook Salmon to Keep the Nutrition Maintained

Cooking salmon is not easy. The reason is, the texture of salmon tends to be soft so it is more easily destroyed than other types of fish. If cooked in an inappropriate way, the nutritional content of salmon can be reduced or even increase the amount of fat in it. So, how to cook the right salmon? Here's the explanation.

How to cook salmon properly so that the nutritional content is not lost

Salmon is known as the king of fish among other types of fish. The reason is, this fish contains many important nutrients that are beneficial for health.

One of them contains omega-3 which is beneficial for maintaining heart health. Reported by WebMD, every single serving of salmon contains 1.2 to 1.9 grams of omega-3 fatty acids. That's why, the American Heart Association recommends eating fatty fish, especially salmon, at least two servings a week to reap the benefits.

In addition, salmon is also rich in vitamins and minerals, including vitamin B1, vitamin B3, vitamin B6, vitamin B12, selenium. Salmon also contains antioxidants that can help protect the immune system from various diseases. Because the nutritional value is so large, you certainly don't want to lose the benefits, right?

As a solution, you need to know how to cook the right salmon so that its nutritional content is maintained. The following is how to cook salmon that you can choose, including:

1. Burned

Salmon is very suitable to be cooked by burning. Compared to other types of fish, the soft salmon meat will ripen faster and does not break easily when cooked.

In addition, baked salmon is considered healthier because you do not need to add a lot of extra fat, except a little oil to smear the grill. Then, just bake the salmon for 10 to 15 minutes to produce a tasty texture.

To make it taste more juicy and delicious, give a little lemon juice on top of salmon meat when baking it. Do not forget to add some types of vegetables such as cucumbers or peppers so that the nutritional intake is maximized.

2. Boiled

One easy way to cook salmon is to boil it. Yes, you only have to sink the pieces of salmon into a pot of water and boil them for 10 minutes until cooked.

Besides boiling with water, you can also boil it with vegetable broth or add to your favorite spices. As a result, you will get soft and delicious salmon to eat.

If it's cooked, add a potato salad and a few stems of asparagus as a compliment. Your boiled salmon this time is guaranteed to be more delicious and appetizing.

3. Baked

Whether in the form of whole or cut salmon, both are equally suitable for baking. This one cooking method is very healthy because you don't need to add fat or calorie intake into the salmon meat.

The process of roasting salmon tends to take longer than other cooking methods, which is 20 to 39 minutes in the oven, depending on the temperature of the grill. Use a little olive oil and lime juice on salmon so that the taste is more delicious and healthy.

When done, serve your baked salmon with sliced cabbage and walnuts. It feels guaranteed to be more delicious and make you want to eat it again and again.

4. Smoked

The smoked salmon menu can be served as a snack or main meal. First of all, you need to add your favorite spice mixture to the salmon, then leave for a few moments until the marinade is perfectly absorbed. After that, then you can cook salmon in a smoked way as a dinner dish for you and your family.

However, smoked salmon tends not to contain large amounts of omega-3 fatty acids such as fresh salmon or canned salmon. So, before you buy smoked salmon in packs, always pay attention to the nutrient content on the packaging label.

5. Canned salmon

You might be afraid that canned food doesn't meet the nutrients needed by the body enough. Especially if these foods may have added preservatives that are not good for the body.

Eits, wait a minute. In fact, canned salmon actually becomes one of the good sources of nutrition such as other salmon meat preparations. Because, the quality of canned salmon will not decline within a week, even if you forget to cook it. This means that nutrients in canned salmon will stay awake as long as you keep them in the right way.

The key to maintaining the nutritional content of canned salmon is to choose the right ingredients. How, mix canned salmon with fresh food ingredients, such as whole-grain bread, lettuce, and tomato slices. Avoid adding mayonnaise or cheese so as not to increase calorie intake on your salmon menu.

6. Raw salmon

For you sushi or sashimi lovers, there is good news for you. The reason is, salmon that is still fresh aka raw actually contains omega-3 fatty acids that are quite high. In addition, it tastes fresher and tastier even though it is eaten raw.

However, before you eat raw salmon, make sure the salmon is clean and fresh. Choose high-quality salmon and cut it in the right way. Salmon that isn't properly cut will dissolve the natural sweetness of the salmon, even making it feel fishy when eaten.

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