Smoked salmon is a delicacy that has got a huge fan base across the world. But is smoked salmon healthy? In this article, we will explore smoked salmon and find the answer to the question, Is smoked salmon healthy?
1. What Is Salmon?
Salmon is a type of fish that comes under the fish family of Salmonidae. Salmon is usually found in freshwater bodies like rivers and streams. Most of its life is spent in salty water or the ocean before returning back to its birthplace or freshwater bodies.
Salmon has got an orange-colored flesh and has got a different taste and flavor that is loved by a lot of people. Salmon is rich in protein and omega fatty acids. It also consists of a variety of vitamins and minerals that would be a great addition to an individual’s health.
Salmon is consumed in several ways. It can be poached, grilled, and even consumed raw. It is a key element in Sushi which is again a popular food loved by many around the world.
2. What Is Smoked Salmon?
What is smoked salmon and is smoked salmon healthy? Smoked salmon is a type of delicacy that is widely made and accepted by people across the world. It has got a unique flavor that is loved by many. There is a method and various steps followed to make smoked salmon.
Smoked salmon is made by soaking the fish in a mixture of various seasonings like salt, sugar, and pepper as well as other seasonings. It will be soaked in this mixture for one hour or more. The more you soak it, the more will be the flavor induced. This process is called curing. Once this process is done, the fish will be taken for smoking.
Two methods are used for smoking. Hot smoking is one method by which the fish is exposed to smoke at a temperature between 80-90°C. The next method used is the cold smoking method. It is a type of smoking where the fish is exposed to a comparatively less amount of heat and smoke usually between 20 – 30°C. Cold smoking usually takes more time than hot smoked salmon.
Smoked salmon is a part of many popular delicacies around the world like bagel and cream cheese sandwiches, salads, pasta, and more. But, is smoked salmon healthy?
3. Nutritional Profile Of Smoked Salmon
Is smoked salmon healthy? Smoked salmon is a rich source of a bunch of nutrients that are essential for an individual. Let’s just have a look at the nutritional benefits to find an answer for the doubt is smoked salmon healthy?:
So, is smoked salmon healthy? Well, 100g of smoked salmon contains approximately:
1. Calories – 117
2. Protein – 21 grams
3. Fat – 3.2 grams
4. Omega 3 fatty acids – 1.8 grams
5. Sodium – 973 milligrams
6. Vitamin D – 526 IU
7. Vitamin B12 – 3.1 micrograms
From the above list, it is clear that smoked salmon is a rich source of a bunch of healthy nutrients. It is considered to be the best source of proteins, fatty acids, vitamins, and more. It is one of the best food items that can help in reducing inflammation, lower blood pressure, and even helps in reducing the risk of heart disease.
But, is smoked salmon healthy? One thing to be noted is that it is also high in sodium. The smoking process has the potential to increase the creation of some toxic or harmful contents that can act negatively in the body. High sodium can increase the risk of stroke. Therefore, even though it is a healthy option, smoked salmon has to be consumed in moderation.
4. Side Effects Of Smoked Salmon
Smoked salmon, because of its rich nutritional portfolio is considered to be a healthy food. Is smoke salmon healthy for everyone? Smoke salmon has got a few negatives because of which an individual consuming it should be careful.
Some of the side effects of smoked salmon are as follows:
1. High Sodium: One of the most dangerous facts about smoked salmon is that it has high sodium content. This happens due to the curing process as well as the smoking process. High sodium can result in heavy blood pressure as well as heart disease.
2. Allergic Reaction: Another drawback of salmon is that it has the ability to cause allergic reactions in many people. There are a good amount of people who are allergic to salmon and has got no idea about it. The reaction can be mild itching or swelling and can range up to a severe reaction like anaphylaxis which might require quick medications.
3. Contamination: There are chances of salmon like any other seafood being contaminated or affected by harmful bacteria. If consumed, these toxins can cause a lot of effects on the human body. In order to avoid this scenario, salmon has to be stored in proper places in a proper way and has to be cooked properly and consumed.
So, is smoked salmon healthy? Even though smoked salmon is healthy, it has to be consumed in moderation in order to avoid the chance of any sort of health hazards that are likely to happen.
5. Recipes
A few recipes that can help you to make smoked salmon in a healthy way are as follows:
5.1. Bagel & Salmon
INGREDIENTS
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1 bagel
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2-3 oz smoked salmon
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1-2 tbsp cream cheese
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1-2 slices of tomato
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1-2 slices of red onion
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capers (optional)
INSTRUCTION
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Toast the bagel.
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Spread cream cheese
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Layer smoked salmon, tomato, and onion (optional).
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Sprinkle seasonings that you like.
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Serve
5.2. Salmon Pasta
INGREDIENTS
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8 oz pasta
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4 oz smoked salmon
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1/4 cup onion
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1/4 cup cucumber
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1/4 cup cherry tomatoes
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1/4 cup olives
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2 tbsp olive oil
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2 tbsp lemon juice
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1 clove garlic
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salt and pepper
INSTRUCTION
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Cook the pasta.
- Pour cold water and drain.
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Mix the pasta, smoked salmon, onion, cucumber, cherry tomatoes, and olives.
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Mix the seasonings with olive oil and the lime juice.
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Put dressing over the pasta and toss.
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Chill and serve.
5.3. Salmon Avocado Toast
INGREDIENTS
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2 slices of toasted bread
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2 oz smoked salmon
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1/2 avocado
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1/4 cup cherry tomatoes
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1 tbsp onion
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1 tbsp fresh dill
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salt and pepper
INSTRUCTION
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Place the toasted bread on a plate.
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Layer the smoked salmon on top.
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Top the salmon with sliced avocado, cherry tomatoes, red onion, and dill.
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Sprinkle with salt and pepper.
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Serve quickly.
6. Is Smoked Salmon Healthy
Is smoked salmon healthy? Well, Smoked salmon is one of the lists of healthy delicacies accepted by people across the globe. It is known as a healthy food because of its rich nutritional portfolio. It has got a bunch of nutrients and minerals that are essential for an individual’s health.
It has got nutrients like omega-3 fatty acids, protein, sodium, Vitamin D, and more. It is also important to keep in mind that the nutritional profile of smoked salmon always depends on the way one cooks it. The nutritional value varies according to the way of preparation.
One of the key factors because of which smoked salmon is known to be healthy is its rich protein content. For people who look forward to increasing their protein intake, adding smoked salmon to their diet would be a better choice to make.
Since protein is an element that helps in building muscle, smoked salmon can be the best and tastiest addition to be made. 100 g of smoked salmon contains almost 21g of protein.
Another significant nutrient present in smoked salmon is the Omega 3 fatty acids. Omega 3 fatty acids are essential to maintain heart health and brain function.
Since smoked salmon is rich in omega fatty acids, it would be a great addition to any person’s food plan, especially for children.
Smoked salmon is also a rich source of vitamins and minerals that are a great addition to a person’s health. Smoked salmon contains Vitamin D which is a type of vitamin that helps in maintaining bone health.
Smoked salmon also contains Vitamin B12, which is a vitamin that helps with red blood cell production as well as brain functioning and health.
Is smoked salmon healthy enough to be consumed as a staple food? Just like the faces of a coin, one who is consuming smoke salmon should also keep in mind that it has got equal drawbacks as well. One of the drawbacks of smoked salmon is that it is smoked and while the process of smoking, the chances of toxins and harmful compounds like polycyclic aromatic hydrocarbon being produced are high. PAHs can increase the risk of diseases like cancer.
It is also important to see if the person consuming smoked salmon is allergic to it or not. Running certain health and allergy tests as well as reading articles on how to avoid allergic food can help you understand which food items you are allergic to and keep your distance from them.
Since smoked salmon is cooked after curing it in a mixture of seasonings for more than an hour, it is rich in sodium. Heavy sodium intake can increase the risk of high blood pressure. Hence smoked salmon has to be consumed in moderation.
So, the answer for the question is smoked salmon healthy? is that, it can be a healthy option but the important point is to consume it in moderation to avoid risk of any side effects.
7. Conclusion
Is smoked salmon healthy? Well, smoked salmon can be a healthy choice because of its high nutritional portfolio. But the important thing to consider is that it also has great drawbacks like high sodium content, chances of toxins and other harmful components, allergies, etc. Hence, salmon has to be consumed in moderation and as part of a balanced diet. Smoked salmon is rich in protein, omega fatty acids, and more. However, it is important to be aware of the potential risks associated with it as well.
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