Salmon is a favorite delicacy of many people. Its delicate, pleasant taste makes it an almost obligatory guest on a rich table, and its composition makes it an excellent dietary product that is incredibly beneficial for the body. You will learn how many calories are in salmon, and whether it can be included in the menu when losing weight, from this article.

Calorie content of fresh salmon

Fresh and lightly salted salmon, which is sold in vacuum packaging, has the same calorie content - 219 units for every 100 g. Most of the product is represented by proteins - there are 20.8 g of them, and a smaller part is fats: 15.1 g. There are no carbohydrates in salmon at all , and it is equal to zero (this information is relevant for those who suffer from diabetes).

The calorie content of salmon fillet, which can be purchased in stores, is usually 202 kcal. This product is often separated from the fattest parts, resulting in a lower energy value.

Calorie content of fried salmon

As a rule, after frying, foods become more nutritious, but in the case of salmon this does not work. During any heat treatment, fats are melted out of it, and its calorie content is reduced - from 219 kcal to 197 kcal.

If you bake salmon in foil, its calorie content will also be 197 kcal. Based on this, you can diversify your menu by eating this delicious fish in a variety of forms.

There will be even fewer calories in salmon if it is boiled - only 167 units. Therefore, salmon soup turns this fish into an excellent dietary product, incredibly healthy and tasty.

Is it possible to include salmon in a diet for weight loss?

Salmon is not only tasty, but also healthy. Its composition includes B, C, H, PP and D, micro- and macroelements - iodine, potassium, calcium, sodium, magnesium and many others. Added to this rich composition is the essential amino acid omega-3, which is not Produced by the human body, which means it is important to get it from food.

Regular consumption of salmon can easily be included in a healthy nutrition system:

1. Breakfast – oatmeal with apple, tea.
2. Lunch – salmon fish soup, or salmon with vegetables and rice.
3. Afternoon snack – a glass of kefir.
4. Dinner – meat/poultry/fish with a side dish of vegetables.

Eating salmon during a diet allows you, even with a greatly reduced diet, to give the body everything it needs, so you will not experience such side effects of an incorrect diet as brittle nails, dull hair, problematic skin and pain of various origins.

Fish soup is everyone's favorite delicacy. And if it is prepared from a valuable species of fish, then it is not only tasty, but also very healthy.

Cooking from the head and tail of salmon will not be as expensive as from fillet, because the most delicious part of the fish is steaked or smoked. And from the leftovers you can easily prepare a delicious dish that can please the whole family.

Features of preparing salmon fish soup

Ukha has long been a favorite Russian dish, although previously this name was given to any soup, and not even necessarily one made from fish. It has a unique recipe with several secrets, which produces a pleasant and aromatic broth with parts of fish.

There is nothing complicated in the cooking process itself; the recipe itself is quite simple. The most important thing is to adhere to certain basics and rules when cooking. There are a lot of cooking recipes; every housewife can choose exactly the one she likes most.

You don’t need to put a lot of vegetables in this dish; you can add potatoes, carrots and onions. Moreover, some formulations do not even use carrots. The lack of vegetables is replaced with various spices and herbs, which are added in huge quantities.

Use:

• Bay leaf
• Red and black peppers
• Dill
• Parsley
• Tarragon
• Onion feathers
• Rosemary

Preparing the fish

The most aromatic and rich it comes from freshly caught fish. And you need to cook it right away, outdoors over a fire. But such an opportunity arises extremely rarely.

Therefore, many people cook ear at home on the stove. Usually the whole fish is taken, but for salmon fish soup this is not necessary. It will turn out no less tasty and rich if you use only the head and tail. But the fillet can be prepared differently.

The salmon must be fresh, this guarantees an incredible taste and color of the broth. First, the carcass must be thoroughly washed and gutted. After this, separate the fillet from the bones; it will not be needed for preparing the first course. But the remaining fish are very good. It is necessary to remove the gills from salmon so that it does not taste bitter.

The best utensils for fish soup

How to catch more fish?

Over 13 years of active fishing, I have found many ways to improve the bite. And here are the most effective:

1. Bite activator. Attracts fish in cold and warm water with the help of pheromones included in the composition and stimulates its appetite. It's a pity that Rosprirodnadzor wants to ban its sale.
2. More sensitive gear. Read the appropriate manuals for the specific type of gear on the pages of my website.
3. Lures based pheromones.

You can get the rest of the secrets of successful fishing for free by reading my other materials on the site.

Naturally, the best utensil for preparing fish soup is a pot that hangs over a fire in nature. But since it’s not always possible to get out of the house, it’s worth getting out of what’s in the kitchen.

For cooking, it is better to take a deep pan. You need to take dishes that do not oxidize, preferably enameled ones. There is one trick that will make the dish smell as if it was cooked over a fire.

When the soup is almost ready, you need to light a few birch splinters and simmer directly in the broth. This will add the aroma of a real campfire and make it even tastier.

Suitable spices for salmon fish soup:

• Dill
• Parsley
• Bay leaf
• Peppercorns
• Lemon
• Parsley root
• Horseradish root
• Paprika
• Tarragon

Cooking process

The recipe is very simple, and in order to make the dish very tasty, you need to follow a few simple rules:

• Pour the salmon parts not with hot, but with cold water, and cook over low heat. This will help make it juicy and transparent.
• The fish soup should not splash out of the pan or gurgle. This will ruin the taste and aroma.
• It is necessary to monitor the condition of the broth and remove the foam in time.
• Don't stir with a spoon too often, as this can damage the integrity of the food and it will turn into an unpleasant mush.

Ingredients

The main ingredients are parts of the fish: tail, head, spine, fins. Add potatoes, onions, carrots. Sometimes they throw in a fresh tomato or a slice of lemon. Spices are always added to give a piquant taste.

But it’s better not to overdo it with them. Sometimes a shot of vodka is poured in, but this mostly applies to small fish soup to drown out the smell of mud.

Cooking recipes

Several simple salmon recipes that will allow you to please your loved ones with incredibly tasty fish soup.

Recipe 1

For preparation you need the following ingredients:

• Salmon parts
• Onion - 2 pcs.
• Carrot - 1 pc.
• Potatoes - 5 pcs.
• Tomato - 1-2 pcs.
• Celery root
• Bay leaf
• Parsley
• Dill
• Peppercorns

Cooking steps:

1. First, the fish is disassembled, the fillets are separated, and the parts suitable for fish soup are separated. Be sure to wash everything and remove the gills.
2. Pour cold water over the salmon parts and place on high heat. When foam forms, it needs to be removed.
3. Potatoes and carrots need to be peeled and cut into cubes. The onion is finely chopped, and the celery root is only peeled, there is no need to chop it.
4. When the broth boils, the heat is reduced to medium, and you need to add vegetables, celery, bay leaves and a few peppercorns to the pan.
5. Cook all this for 20 minutes, then add salt. When the potatoes are almost ready, add chopped herbs and diced tomatoes to the soup and cook for a few more minutes.

Recipe 2

This option is based on creating a separate vegetable broth for the fish soup, which perfectly complements the taste of the salmon. To prepare vegetable broth you need the following ingredients:

• Potatoes - 3 pcs.
• Carrot - 1 pc.
• Onion - 1 pc.
• Celery - 2 sprigs
• Parsley - 1 medium bunch
• Carnation

For the base you need the following ingredients:

• Salmon head and tail
• Millet - half a glass
• Potatoes - 3-4 pcs.
• Parsley - 1 bunch
• Carrots - 1 pc.
• Celery middle part
• Tomato paste
• Bay leaf
• Spices

Cooking steps:

1. First you need to cook the vegetables. Peel the potatoes, carrots and onions and cut them into several pieces. Divide the celery into several parts. Stick a few cloves into the onion. Tie the parsley with thread.
2. Place all this in a large saucepan and add water, bring to a boil and cook for 30-35 minutes. Everything will be ready when the potatoes are soft.
3. All vegetables must be thrown away, leaving only potatoes. It must be mashed into puree and put back into the broth.
4. Put the pan back on the fire. Place potatoes in it, cut into small cubes. Wash the millet and add to the potatoes.
5. Peel the carrots and cut into thin half rings, chop the celery and greens.
6. Add salmon, bay leaf, and pepper to the pan. After a few minutes, add carrots and a few tablespoons of tomato paste.
7. Salt, add chopped herbs.
8. It should cook for no more than 15-20 minutes so that the fish does not overcook.

Benefits of salmon fish soup

Fish soup from the head and tail of salmon is not only tasty, but also a healthy dish, and considering that it is cooked from red fish, its taste cannot be compared with any other taste. In addition, preparing fish soup from leftover salmon is no more expensive than preparing it from other types of fish. The only difference is the use of the fish's head and tail, which some housewives simply throw away. But in vain! After all, from the remains of the fish, and here you can also add fins and backbone, you can prepare a dish incomparable in taste called ukha.

Ukha can be called the most common Russian dish, although earlier, most likely, it was called an ordinary stew or soup made from fish. As a rule, the soup is prepared according to a special recipe, using secret ingredients. The result is a rich and aromatic broth with pieces of fish.

The cooking process itself is not complicated, with simple ingredients. The most important thing here is to follow all the recommendations and rules that will provide the dish with taste and aroma. At the same time, we can note several of the most famous recipes that any housewife can master.

You don’t need to put a lot of vegetables in the soup; just add onions, potatoes and carrots, although many recipes can do without carrots. Instead of a lot of vegetables, various spices and herbs are added to the dish. For example:

• Bay leaf.
• Red and black pepper.
• Dill.
• Parsley.
• Tarragon.
• Onion feathers.
• Rosemary.

Preparing the fish

The most delicious fish soup is made from fresh, just caught fish, although this option is very rare. As a rule, all fishermen, when going fishing for two days, always cook fish soup outdoors. And so, mostly housewives cook fish soup at home on the stove. Naturally, it is better to take a whole fish, but as for salmon, you can get by with its leftovers. It will turn out no less tasty and rich. As for salmon meat, it can be used to prepare another dish.

The fish must be fresh, otherwise both the taste of the fish soup and the color of the broth will suffer. First of all, the fish carcass is washed and cut well. The result should be a salmon fillet separately, and its remains separately. The leftovers will be used to make fish soup. At the same time, it is imperative to remove the salmon’s gills, as harmful substances accumulate in them.

Selection of cookware

The most suitable utensil for preparing fish soup outdoors is a cauldron, in which a variety of food is prepared outdoors. If the soup is prepared in the kitchen, at home, then it is better to take a deep enamel pan. At the same time, you can use one interesting method that will bring the dish closer to natural conditions.

To do this, you need to stock up on a small birch stick. After the ear has already been cooked, you need to set fire to a birch stick and then extinguish it in the ear. As a result, the aroma that is inherent in a dish prepared in nature will appear.

Using spices

Cooking salmon fish soup involves using the following spices:

• Dill.
• Parsley.
• Bay leaf.
• Peppercorns.
• Lemon.
• Parsley root.
• Horseradish root.
• Paprika.
• Tarragon.

Cooking process

Typically, the recipes contain fairly simple ingredients. To make a tasty and aromatic dish, you need to arm yourself with some recommendations. Here they are:

• The fish is poured with cold water and cooked over low heat, making the broth rich and clear.
• The soup should not boil or gurgle too much, as this will spoil the taste of the dish.
• It is necessary to remove the foam regularly.
• There is no need to stir it frequently with a spatula, which may compromise the integrity of the product. The result may not be an ear, but an unpleasant mush.

Ingredients

The main ingredients of such a dish are the head, tail, fins and ridge. Onions, potatoes, carrots, as well as fresh tomato and lemon slices are also added here. Spices are added, but in moderation, which allows you to give the ear an interesting, piquant taste and aroma.

As a rule, the amount of spices is minimal, but varied. There are recipes where vodka is added to the soup. This mainly applies to recipes where the main ingredients are pieces of small fish.

Cooking recipes

There are many recipes, but among them you can find the simplest ones, which are in no way inferior in taste and aroma to more complex recipes.

Recipe No. 1

To implement the first recipe you need to stock up on:

• Parts of salmon and two onions.
• One carrot.
• Five potatoes.
• Two fresh tomatoes.
• Celery root.
• Bay leaf.
• Parsley.
• Dill.
• Peppercorns.

Cooking technology:

1. First of all, the fish is cut and the head, tail and fins are cut off. These are the parts you will need to prepare the fish soup.
2. The salmon parts are filled with cold water and placed on the fire. During the cooking process, you need to constantly remove the foam.
3. Potatoes and carrots are peeled and cut into cubes. The onion is finely chopped, and the celery root is only peeled.
4. When the broth boils, reduce the heat and add celery, bay leaf, peppercorns, and vegetables to the pan.
5. The dish is cooked for about 20 minutes and salted. Just before the soup is ready, add chopped herbs and diced tomatoes. After this, the dish is cooked for a few more minutes.

Recipe No. 2

This recipe involves preparing a separate vegetable broth, which can highlight the taste of the salmon. To prepare vegetable broth you will need:

• Three potatoes.
• One carrot.
• One onion.
• Two sprigs of celery.
• One small bunch of parsley.
• Carnation.

In addition you will need:

• Salmon remains (head and tail).
• Half a glass of millet.
• Four potatoes.
• One bunch of parsley.
• One carrot.
• The middle part of the celery.
• Tomato paste.
• Bay leaf.
• Spices.

Cooking technology:

1. First of all, the vegetable broth is cooked. Potatoes, onions and carrots are peeled and chopped into several pieces. Celery should also be cut into pieces. The parsley is tied with a thread, and a clove is stuck into the onion.
2. The vegetables are placed in a large container and filled with water, after which they are placed on the fire and brought to a boil. The broth is simmered for about 40 minutes until the potatoes are soft.
3. After this, all vegetables are removed from the broth, except potatoes. It should be crushed to a puree.
4. The pan is put back on the fire. Potatoes, chopped into cubes, as well as washed millet are also added here.
5. Celery and herbs are chopped, and carrots are cut into thin half rings.
6. Salmon, bay leaf and pepper are also added here. After some time, tomato paste is added.
7. The dish is salted and chopped herbs are added to it.
8. The dish should not be cooked for more than 20 minutes before finishing, otherwise the fish will be overcooked.

Benefits of salmon fish soup

As a rule, fish is cooked for no longer than 20 minutes, so almost all useful components are preserved in it. Salmon meat is rich in such useful components as:

• Potassium.
• Phosphorus.
• Chlorine.
• Sodium.
• Zinc.
• Magnesium.
• Iron.
• Nickel.
• Omega 3 fatty acids.
• Vitamins “A”, “B1”, “PP”, “C”, “D”, “B2”, “B12”, “E”.

By eating fish soup, you can reduce the amount of bad cholesterol, increase the reliability of blood vessels, optimize brain function, and also improve the tone of the whole body.

Therefore, eating seafood allows you to relieve depressive moods and increase the body’s resistance to various, sometimes serious, diseases.

Calorie content of fish soup

The amount of calories in the ear is so small that it can be consumed by almost everyone. 100 grams of the dish contains only about 55 kcal.

Salmon dishes

Salmon is an expensive fish that has a unique taste. Thanks to this feature, a huge number of different recipes for cooking salmon have been invented. Both first and second courses, salads and other cold appetizers are prepared from salmon. At the same time, salmon can be boiled, fried, baked or marinated. In this case, a lot depends on the housewife, or rather, on her skills.

At the same time, it should be remembered that the benefits of fish depend on the method of its preparation. The healthiest dishes are those prepared by boiling or baking. Therefore, fish soup made from salmon is the most healthy dish. It is not for nothing that even doctors attribute it to people who have lost a lot of strength in the fight against an illness, as well as in the postoperative periods.

Salmon 1.2 kg
Potatoes 300 g
Carrots 2 pcs. Onions 1 pcs. Bay leaves 2 pcs. Black pepper 2 pcs. Salt to taste
Dill 20 g
Black pepper optional
Water 2 l

Preparation:

1. Rinse the tail and place in a pan with cold water. A tail weighing about seven hundred grams will yield two to two and a half liters of fish soup. Bring the water to a boil, skim off the foam and add a peeled whole onion and a couple of bay leaves to the broth. Now reduce the heat and cook the broth for thirty minutes. 2. While the broth is cooking, peel the potatoes and cut them into large cubes. Peel the carrots and cut into thick semicircles. Remove the salmon tail and vegetables from the finished broth. Let the tail cool down, and you can throw away the onion and bay leaf; they have served their purpose, filling the broth with aroma and taste. 3. Throw chopped potatoes and carrots, salmon steak, a couple of black peppercorns into the boiling broth and cook until the vegetables are ready, fifteen to twenty minutes. We disassemble the cooled tail into portions, wash the dill and finely chop. Remove the prepared salmon soup from the heat, remove and disassemble the steak from the bones, add pieces of fish, dill and salt to taste. Mix and serve. It’s better to pepper with freshly ground black pepper right on the plate. Bon appetit

This fish is just a treat! A delight for the eyes, taste buds and the whole body! No one should be afraid of her, neither big nor small, nor thin, nor chubby. Salmon is good for everyone, you just need to know how to cook it correctly.

In this article we will take a closer look at this representative of salmon and learn several recipes for a snack...

Salmon. Let's get acquainted

In essence and origin, salmon is salmon, or more precisely, Atlantic salmon. The salmon “walks” with the most brilliant scales, its back sparkles with blue silver, which softly and smoothly turns into white on the belly, without stripes, spots, etc.

Salmon is a fairly large fish; it grows up to one and a half meters in length, and can weigh thirty-five or forty kilograms. The head of the salmon is large, elongated (like the whole body), like a torpedo. Good, clean, fresh salmon does not have a pronounced fishy smell. The main food for salmon is small fish and crustaceans. She spawns in early autumn, in rivers. There she practically stops feeding and lays from six to twenty-six thousand eggs. The lifespan of salmon is about nine years.

Where does salmon live

There is salmon, which likes to live in the seas and oceans, and there is also its lake “form”.

This fish prefers the Atlantic and Arctic oceans. As for the seas, most often the Barents, Baltic and Suitable habitats for salmon are provided by the Onega, Ladoga and Until recently, salmon felt quite comfortable in many rivers of Europe, but with the deterioration of the environment, they almost completely left these places.

Norwegian salmon is very well known to consumers, where it is artificially bred. But this fame is far from good, because the quality of the meat, its composition and nutritional characteristics are significantly inferior to its commercial counterpart.

What are the benefits of salmon?

The most important thing, the well-known beneficial quality of fish, and especially red fish, is the protein in its meat. One hundred grams of salmon can give you half your daily protein requirement.

Its meat contains large quantities of phosphorus, iodine, calcium, potassium, sodium, magnesium, zinc, and fluorine. Of course, we cannot fail to mention the currently popular omega-3 acid, which has become a nutritional panacea for the prevention of cardiovascular diseases. A, B, D, C, PP, H is a list of vitamins contained in salmon meat, which enhance its benefits for the human body.

Nutritionists recommend eating fish in relation to meat - 2:1, this is the minimum. And if salmon is on your table at most meals, then you are in danger of strengthening your immune system, improving blood circulation, as well as the functioning of your stomach, intestines and nervous system. Even getting rid of the danger of getting thrombophlebitis promises you regular consumption of salmon.

One hundred grams of meat from this fish contains twenty grams of protein and eight grams of fat. The calorie content of salmon, depending on the individual and the method of preparation, ranges from one hundred and forty to two hundred and thirty kilocalories.

Who shouldn't eat salmon?

Salmon is a fairly versatile and dietary product. There are just a couple of precautions to keep in mind. Like any fish, salmon can cause an allergic reaction, so it is better to check yourself in advance.

For people suffering from hypertension or who are overweight, it is not advisable to often consume highly salted salmon and fried in oil. But this has more to do with the cooking method than with the fish itself. Healthy and noble salmon is not at all to blame for the fact that you sent it to a frying pan half filled with boiling oil, and even flavored it with mayonnaise on top. In this case, it is quite difficult to calculate the calorie content of salmon, but its harm to your weight and blood vessels is obvious.

Methods for preparing salmon

It would be best to cook or bake in the oven (in foil). This way, most of its beneficial substances will be preserved, the taste of the meat itself will be revealed to the maximum, and the calorie content of salmon prepared using these methods will be minimal.

The salmon is also grilled over charcoal, which is also quite good. Boiled in water or soup is a pretty good option. Lightly salted or lightly smoked salmon meat is tasty and healthy.

But the usual frying of salmon in a frying pan, firstly, impoverishes its taste - the meat becomes dry and almost tasteless, secondly, it kills most of the beneficial substances and, thirdly, it significantly increases it, making it very harmful. Fried salmon has more than two hundred kilocalories per hundred grams.

Let's look at several correct recipes for cooking salmon.

Salmon soup, calories

You can cook salmon fish soup, which is more “expensive” and high in calories, or you can choose an economical recipe. Both options are very tasty and healthy.

For a richer and more satisfying dish, take salmon bellies, onions, carrots, pearl barley, potatoes and greens.

The fish is washed well, poured with cold water, allowed to boil strongly, add a head of onion to it and reduce the heat. So it will simmer for about twenty minutes, then add cereal, carrots (you can chop it however you like), and after another ten minutes - potatoes. When the potatoes are cooked, remove the soup from the heat, add herbs and spices, first removing the onion. The result is a very satisfying and aromatic salmon soup, the calorie content of which will be seventy-two kilocalories per hundred grams.

For a more economical option, they take the salmon head, “remove” the grain from the previous one, and you get a very light fish soup, with a calorie content of about 50 kcal. It is important to rinse your hair well before cooking, remove eyes and gills.

Cooking salmon

Salmon can be boiled in water as a whole carcass or in portioned pieces. After washing, pour cold water over it, bring to a boil and, reducing the heat, cook for twenty to thirty minutes, skimming off the foam. The calorie content of boiled salmon is one hundred and seventy to one hundred and ninety kilocalories per hundred grams.

It is approximately the same, but, like most dishes prepared in this way, it is more useful, since it retains its best properties and composition almost unchanged in relation to its natural raw state.

Baking salmon

It is best to bake so the fish does not dry out.

One of the simplest recipes is salmon with tomatoes and cheese.

Take salmon steaks, lightly salt them, sprinkle with lemon juice. Then they are placed in “boats” made of two layers of foil, greased with vegetable oil. Place dill, sliced ​​tomatoes and grated cheese on top. The edges of the foil are tightly closed and placed in an oven heated to 200 degrees for half an hour. A few minutes before cooking, open the foil to allow the cheese to fry a little. The calorie content of salmon in the oven is about one hundred and eighty kilocalories per hundred grams.

Cooking salmon over coals is even easier and faster. It is very convenient to use the grid. It is enough to lightly salt and pepper the salmon steaks; there is no need to even remove the scales. It is important that the coals burn well and the heat is not very strong, otherwise the fish will dry out quickly. Having placed the steaks on the grill, they are sent to the grill and turned two or three times, more so in order to monitor the degree of frying. This salmon will be ready in about fifteen minutes. Cooking on coals, provided that you do not use additional sauces and fry the fish too much, makes salmon a very low-calorie product, because its fat is rendered and drains into the grill.