Healthy ways and some unhealthy ways to cook salmon
The health benefits of fish are well documented, as evidenced by the American Heart Association’s recommendation to eat at least two servings of fish per week for a healthier heart. Salmon has received praise as one of the top varieties of fish to eat for health reasons. It is at the top of the list of foods that burn fat.
Salmon has the added benefit that it tastes great and is easy to prepare. Due to its high demand, farm-raised salmon has some health risks that the industry has been unwilling to address. Because practically all the fresh salmon we eat is farm-raised, if we are to reap the benefits of this delicious fish, it is important to know the healthiest ways to prepare it.
Most of the contaminants in farm-raised salmon are found in the fat of the fish and on its skin. So, as we look toward its healthier preparation, we will look for ways to cook or remove these contaminated areas. Also, some ways of cooking are inherently better than others, so we’ll take a look at these factors and find recommended ways to prepare salmon.
With this in mind, we will steer clear of pan frying or deep frying, and fatty fish like salmon do not steam well. In preparing salmon, because it tastes bolder than most varieties of fish, you can use bold seasonings and marinades. There are literally hundreds of salmon recipes on the internet, so I won’t go into favorite recipes other than that I love dill with my salmon. But everything is a personal choice.
1. On the grill. Quick and healthy, broiling works well for salmon because it is normally thick-cut and considered fatty. If you’re worried about it falling apart on the grill, cook it on a piece of aluminum foil.
2. Bake. As with the grill, the fish can be marinated before cooking or sprinkled with a little lemon and your favorite herbs and spices. You should avoid recipes that call for large amounts of mayonnaise, butter, oil, or cheese.
3. Poached. I’m not a huge fan of poached salmon, but a lot of people rely on this method. I think it works very well for tilapia and other light fish, but other cooking methods bring out the wonderful qualities of salmon better.
One constant with fish is not overcooking it. Even salmon is much more delicate than meat and can easily dry out when overcooked, so grill, bake, or broil over high heat for shorter periods of time. Additionally, overcooking will destroy much of its high nutritional value. The other constant is when buying fish, the fresher the better.
Of course, there’s nothing like a wonderfully prepared fresh piece of salmon, but another safer and perhaps even more nutritious alternative is canned Alaska salmon. On the internet there are many recipes for salmon cakes, fish soup, salads and many other alternatives. Just because it’s canned doesn’t mean it can’t be delicious.