Background Information
Salmon is a seafood ingredient that is widely consumed worldwide. It is a species of fish native to the northern Pacific Ocean and the Arctic Ocean. There are several types of salmon, including king, sockeye, chum, and coho, each with its unique characteristics and flavors.
Calorie Content
4 oz of boneless salmon contains approximately 158 calories. This value can vary slightly depending on the specific type of salmon and its fat content. Generally, salmon is a high-fat fish, with fat accounting for around 25% of its total weight. The fat content in 4 oz of salmon is around 4.88 grams.
Nutritional Breakdown
| Nutrient | Amount per 4 oz |
|---|---|
| Calories | 158 |
| TotalFat | 4.88g |
| SaturatedFat | 1.195g |
| TransFat | 0g |
| PolyunsaturatedFat | 1.444g |
| MonounsaturatedFat | 1.793g |
| Cholesterol | 62mg |
| 钠 (盐) | 66mg |
| TotalCarbohydrate | 0g |
| 膳食纤维 | 0g |
| 糖分 | 0g |
| 蛋白质 | 26.59g |
Health Benefits
Salmon is a rich source of numerous nutrients, including protein, healthy fats, and essential vitamins and minerals. Some of the key health benefits of including salmon in your diet include:
- Brain Health: Salmon is a good source of ethylphenol, an antioxidant that has been shown to protect neurons from oxidative stress and inflammation, potentially supporting brain health and cognitive function.
- Heart Health: The high concentration of omega-3 fatty acids in salmon has been linked to a reduced risk of heart disease. Omega-3s can help lower blood pressure, reduce inflammation, and improve血脂 levels.
- Weight Management: Salmon is a generous source of lean protein, making it a great addition to weight loss diets. A study published in the Journal of the American Medical Association found that people who ate fish twice a week were more likely to lose weight and retain muscle mass compared to those who ate meat or meat substitutes less frequently.
- Immune System Support: Selenium, an essential mineral found in salmon, plays a crucial role in supporting the immune system. Selenium helps protect cells from damage and supports the production of antioxidants that help fight off infections.
- Bone Health: Salmon is a good source of calcium and vitamin D, which are vital for maintaining strong bones and preventing osteoporosis.
Cooking Tips
Salmon can be cooked in a variety of ways to suit different tastes and preferences. The following are some popular cooking methods for 4 oz of salmon:
- Grilled: Salmon can be grilled directly on the grill or on a cedar plank. Grilling is a quick and easy method that allows the salmon to develop a juicy, flavorful crust.
- Pan-Seared:_pan-searing is a simple and gentle way to cook salmon. It involves spraying the salmon with a little oil and cooking it over medium-high heat until it is golden brown on both sides.
- Baked: Pre-sautéed salmon can be baked in the oven at 350°F (175°C) for 10-12 minutes, depending on the thickness of the fish.
- Poached: Poaching is a gentle cooking method that involves simmering the fish in a flavorful broth or liquid. This method is ideal for keeping the salmon tender and juicy.
##4 oz of salmon is a versatile and nutritious food item that can be enjoyed in a variety of ways. It is a good source of essential nutrients, including protein, healthy fats, and vitamins and minerals. Additionally, the high content of omega-3 fatty acids in salmon has been linked to health benefits such as heart health, brain health, and_weight management. With its delicate flavor and flaky texture, salmon is a popular choice for many restaurants and home cooks alike.
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