Smoked, lightly boiled, baked or served as sushi - salmon remains one of the most consumed fish and most appreciated for its health benefits.
Rich in omega-3, quality protein, vitamin D and B12, as well as minerals such as iodine, selenium and potassium, it is considered one of the most complete foods for the heart, brain and immune system.
But how we cook it – and what we pair it with – makes a difference.
Live (sushi, sashimi, poké)
The form like sushi or sashimi fully preserves the omega-3 fats (EPA and DHA), as it is not exposed to heat. It is relatively light in calories and rich in protein.
However, it should only be consumed if the fish has been previously frozen according to food safety standards, to eliminate parasites. Pregnant women should avoid it completely.
Poached
Soft-boiling in water or milk is one of the healthiest methods. It preserves the omega-3 content and requires no added fat. It is easy to digest and heart-healthy.
The downside? It can seem tasteless – so it benefits from spices, lemon, or a salad with aromatic herbs.
Smoked
Smoked salmon preserves protein and omega-3s and is convenient for quick consumption. The strong flavor makes even small portions satisfying.
The main problem is the high salt content, which is not recommended for people with high blood pressure or kidney disease.
Baked in the oven
One of the most balanced ways. Roasting preserves most of the nutrients and allows for healthy combinations with vegetables and whole grains.
Care must be taken not to overcook, as it can dry out and lose some of its heat-sensitive fats.
On the grill
Grilling gives it a strong flavor and crispy texture, especially if the skin is left on. It is a quick method and does not require additional fat.
However, too high a temperature and excessive burning can damage the omega-3s and create unwanted compounds. Avoid direct contact with the flame.
Salmon burger
A practical and enjoyable way, especially for children. If prepared at home and baked in the oven, it can be a good alternative.
Commercial versions often contain refined bread, added fat and salt.
Fish pie
When prepared with lots of vegetables and a light sauce, it can provide a good combination of protein and fiber.
Traditional recipes with cream, butter, and lots of potatoes significantly increase calories and saturated fat.
Salmon “en croute”
Wrapped in dough and baked, it's delicious but much more caloric. Dough adds refined carbohydrates and fat, so it should be considered a random choice.
Canned
An economical and practical alternative. The protein and omega-3 content is maintained. The soft-needle versions also provide additional calcium.
You should check the label for added salt.
What about salmon skin?
The skin contains extra omega-3s and collagen and helps the fish stay moist during cooking. If you're concerned about calories, you can cook it with the skin on and remove it before eating.
What do you pair it with?
Salmon goes very well with:
Whole grains, lentils or quinoa for more fiber
Cruciferous vegetables like broccoli and cabbage for antioxidants
Spinach, arugula or kale for folate and magnesium
Tomatoes and brightly colored vegetables for beta-carotene and lycopene
The natural fats in salmon help absorb vitamin A from vegetables. Marinades with lemon, garlic, herbs, and extra virgin olive oil increase the nutritional value.
Who should take care?
According to NHS recommendations, one or two portions of oily fish per week are recommended. Pregnant women, those planning a pregnancy or who are breastfeeding should limit themselves to a maximum of two portions and avoid raw or cold-smoked fish.
The healthiest form of salmon is when it's cooked gently—poached, baked, or grilled carefully—and paired with vegetables and whole grains. Processed or heavily battered and sauced versions shift the nutritional balance.
Salmon is a superfood, but how you prepare it determines how much you get out of it. /GazetaExpress/
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