A fish


Salmon is known to many as Atlantic or noble salmon, as well as the “queen of salmon”. Among the representatives of her species, she is distinguished by the fact that there are no spots below the lateral line, and her scales are bright silver. The back of the salmon has a blue-silver color. This fish is quite large, sometimes it can reach up to 1.5 meters in length and have a weight of 35 kilograms or more. It feeds on crustaceans and small fish. In September-November, during spawning, this fish enters the rivers, stops eating, and its weight decreases. Lays 6-26 thousand eggs of orange color. The average life expectancy of salmon is about 9 years.

Distributed in the west of the Arctic Ocean, the northern part of the Atlantic Ocean, the basins of some seas (the White, Barents, Baltic). The lake form of such fish is in Ladoga and Onega lakes and others. Some countries, for example, Norway, are engaged in artificial breeding of this type of fish on special farms. But the quality of the meat of artificially grown salmon is slightly lower than natural.


Salmon is rich in vitamins and minerals. Its chemical composition is as follows:

Table 1 "The chemical composition of salmon"
Composition100 gram content
Water70.6 g
Squirrels20 g
Carbohydrates0 g
Fats8.1 g
Ash1.3 g
Cholesterol70 mg
Saturated Fatty Acids1.5 g
Vitamin A0.04 mg
Vitamin C1 mg
Vitamin B10.23 mg
Vitamin B20.25 mg
Vitamin PP6 mg
Vitamin E1.8 mg
Trace elements
Calcium15 mg
Potassium420 mg
Iron0.8 mg
Magnesium25 mg
Phosphorus210 mg
Sodium45 mg
Chlorine165 mg
Zinc0.7 mg
Fluorine430 mcg
Nickel6 mcg
Molybdenum4 mcg
Chromium55 mcg

100 grams of Atlantic salmon contains 153 kcal.

Beneficial features

It is a source of complete digestible protein. Fish, unlike other types of meat (animals, poultry), which are more difficult to digest, "gives" the body amino acids within an hour after the digestion process begins. Thanks to this, the product is indispensable for those who need to strengthen their hair follicles, quickly restore skin and muscle tissue. This fish is recommended to be included in the diet of people who recover from operations and injuries, as well as athletes and athletes. In addition to amino acids in salmon, there are Omega-6 and Omega-3 fatty acids - an essential component of nutrition. That is why this type of salmon is included in the Hollywood beauty diet. The combination of amino acids and healthy fats can slow down the aging of the body.

Salmon with its bright and rich taste will not be able to harm people who have high cholesterol. On the contrary, scientific studies confirm that it is useful for cardiac patients. Also, this type of salmon is recommended to be included in the diet for those who suffer from diseases of the nervous system, it helps prevent senile dementia. Vitamins A and E, which are contained in salmon, help strengthen hair and contribute to their growth, as well as skin regeneration and the normal functioning of the reproductive system. Those women who are fond of low-calorie diets, in order to avoid possible menstrual irregularities, should eat salmon at least 2-3 times a week, steaming.

Salmon is useful in some skin diseases. This fish, unlike various sources of hydrogenated fats, allows you to reduce inflammation, promotes the fastest healing of acne.

Very useful salmon caviar. Its nutritional value is much higher than fish meat. Red caviar contains 15% fat and 30% protein with a small calorie content of about 250 kcal. per 100 grams. This product is essential and extremely beneficial for nursing mothers and pregnant women. It contains lecithin, which helps to remove excess cholesterol from the body. Folic acid, which is part of caviar, prevents thrombosis, takes an active part in building red blood cells, thereby preventing anemia. Its beneficial properties are the same as in fish meat, only better, since it contains more nutrients and they are concentrated. An extract from milk and caviar is used in cosmetology for masks and creams that help to improve tissue regeneration.

Low-salted salmon - with its regular use in food, mood, brain activity improves, and the risk of developing age-related brain disorders decreases. When planning to introduce this fish to the diet, you need to consider that when fried it loses a lot of its beneficial properties. That is why great benefits for the body will be from slightly salted salmon. But it is not advisable to use it for people who suffer from hypertension, obesity and kidney disease.

Salmon belly contains beneficial omega-6 and omega-3 acids. The balance between them provides the skin with the ability to withstand solar radiation. To prevent the harmful effects of prolonged exposure to the sun, you must regularly eat salmon belly.

Selection rules

Red fish in natural conditions for 10-12 years grows up to 3-3.5 kg, in artificial conditions for 3 years its weight can be 15 kilograms. Artificially grown salmon can be stuffed with dyes, so it can provoke an allergy and in no way benefit the body. It is imperative to choose a good quality fish.

Salmon of various shades are found on sale - from red-orange and burgundy to pale pink. Good quality fish should only be pink. Its dark color indicates old age, and bright - an indicator that salmon was fed with dyes. A very pale color indicates that the Atlantic salmon was thawing, a loose structure will also testify to this, when cooking such a fish will not be tasty. The freshness of salmon is indicated by its elasticity, otherwise it is not fresh.

When buying fresh salmon, be sure to pay attention to the shade of the gills is pink, and if it is sliced, streaks of white should be clearly visible. Chilled, Atlantic salmon can be stored from the time of production for no more than two weeks.

Salted salted salt is more often vacuum-packed. Packages are rectangular, square, round, with or without cardboard. The main condition for this is a good pumping of air. In such packages, fish can be stored for a month at temperatures from -4 to -8 degrees, and at temperatures from -18 degrees - up to 45 days. When buying salmon in vacuum packaging, it is imperative to pay attention to the date of manufacture and labeling, be sure to buy fish that is on the refrigerated display case.

When planning to buy salted salmon, it is better to opt for slightly salted. It is not able to retain water in the body, does not harm the work of the pancreas and liver, and is rich in omega-3 fatty acids.

When buying salmon, cut into thin slices, do not forget that trimmings, even sometimes colored pollock, can be caught. Therefore, it is better to choose a whole piece of fish.

Opening the vacuum package immediately reveals a pungent odor - the aroma concentration in the package has increased due to the lack of oxygen in it. Therefore, you should wait 15-20 minutes, after which enjoy salmon with a delicate taste. Do not forget that after the vacuum packaging has been opened, the fish must be used for a week. If you have left an unused slice of salmon, you need to store it in the refrigerator, wrapped in foil, cling film, and even better - in an airtight container. In the opposite case, it will weather, lose its taste and become covered with a film.

Culinary use

Salmon has a delicate sweet taste. Fresh, it can be baked, boiled, fried, used for the preparation of soups and salads. You can save the most useful substances when baking in foil, adding greens and vegetables.

Smoked and salted Atlantic salmon is used as a delicacy. They prepare appetizers, salads, various sauces, omelets, canapes. Red fish is the main component of sushi.

It goes well with fresh vegetables, eggs, legumes, olives, cheese, sweet, sweet and sour and spicy sauces.

Salmon in any form is tasty and very healthy. But if it was grown in artificial reservoirs, the content of nutrients is reduced by almost 2 times compared with the one that grew in natural conditions. That is why, when buying salmon, always be interested in its origin.

You should never fry salmon for a long time, so you can only upset the balance of active ingredients in it. For complete readiness, it is enough to conduct heat treatment for 10-15 minutes, while all useful elements are fully preserved.

Medical use

Doctors, having studied the beneficial properties of salmon, concluded that with its regular use in the body:

  • metabolism has improved;
  • blood circulation normalized;
  • the walls of blood vessels become stronger;
  • the activity of the liver and other digestive organs has improved;
  • significantly increased immunity;
  • the activity of the central nervous system stabilized.

The fat of Atlantic salmon has a lot of vitamin D, which has a beneficial effect on the skeletal system, and vitamin A, which regulates the metabolism in the mucous membrane of the eyes, which increases visual acuity. In salmon there is a sufficient amount of vitamin B6, which prevents the oncological and gynecological pathologies, is responsible for the health of a woman's body, especially during pregnancy, premenstrual syndrome, menopause.

Salmon contains a high concentration of melatonin - a substance responsible for healthy sound sleep and the processes of cell rejuvenation in the body. High phosphorus content has a beneficial effect on the activity of nerve cells, promotes the growth and restoration of bone tissue, increase physical strength. Therefore, it must be included in the composition of the children's diet. Also, Atlantic salmon is advised to replace meat for patients suffering from gastric pathology, because the digestion of the protein of this fish is much easier, in addition, it has all the necessary amino acids.

In modern medicine, salmon is used to make drugs such as insulin, pancreatin, compolon, and others.

Use in cosmetology

Salmon caviar has found its use in professional cosmetics - creams are created from it to prolong the youth of the body and face. Caviar extract activates metabolic processes in cells, promotes collagen production, elimination of free radicals and regeneration.

There are also many folk recipes for masks, which include red caviar. But, using them, do not forget about the three-layer structure of the skin, because the beneficial substances that are in the salmon caviar must pass through such a barrier so that rejuvenation begins. Therefore, it is better not to experiment, but to trust professional cosmetologists.

Swiss cosmetics company Laboratoires Valmont has created a series of anti-aging skin care products. In its composition there is an extract from salmon milk.

Salmon Diet

Atlantic salmon - the fish is rather oily. But, despite this, it is often used for weight loss. This is because it contains omega-3 fatty acids that contribute to weight loss. They are responsible for maintaining leptin at the right level, which affects the metabolic rate.

Another reason - salmon can become the main component of the diet, which allows you to reduce the intake of other protein products, such as meat, while not depriving the body of the necessary set of vitamins and minerals.

Such a fish is suitable for any diet. The whole secret lies in the composition - all because it does not contain carbohydrates. Almost half of the product is protein, so this is ideal for those on a protein diet.

Salmon is also used in low-calorie diets. When introduced into the diet of its 70 grams once a week, the body will restore the desired balance of trace elements and vitamins without threatening with extra pounds.

The composition of diets for weight loss includes ear from Atlantic salmon. It is also recommended to use salmon, baked in foil or grilled, in the oven with vegetables or sauce, slightly salted or steamed. A fish fried in a pan or smoked is better not to abuse, because such a preparation destroys the nutrients in it and increases the concentration of fats. Therefore, having decided to put the body in order with the help of a diet, it is advisable to include salmon in the diet.

Storage rates

Be sure to consider the storage standards for salmon:

  1. After catching, fresh fish can be stored for 7-10 days at a temperature of 0-2 ° C.
  2. Shelf life of freshly frozen fish is 3-4 months at a temperature below -20 ° C. In this case, you need to know how to properly defrost it before cooking. From the freezer, move the salmon to the refrigerator, where the temperature is within -5 ° C. Depending on its size, it can take 1-2 days to defrost.
  3. The slightly salted Atlantic salmon is stored depending on the method of salting - domestic species - 2-3 days, industrial salting - within 30-45 days, depending on the type of packaging and temperature.
  4. Smoked salmon is stored in the refrigerator for 5-6 days.


Salmon is so useful that the only contraindication to its intake is the presence of an allergic reaction to fish and seafood. With extreme caution, it is necessary to eat Atlantic salmon, which was cultivated artificially. The thing is that it can contain substances that can harm the human body. With an overdose of such fish, unpleasant consequences can occur.

Do not get involved in cold smoked salmon and slightly salted, especially for people with a tendency to increase pressure and kidney problems. As a result of abuse, existing diseases can aggravate and swelling may appear.

By consuming salmon at least twice a week, you can improve your health, prolong the youthfulness of your body, and improve your appearance.

Watch the video: Easy Pan Seared Salmon Recipe with Lemon Butter (February 2020).