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Nutritional information, preparation, different species and more



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Step to the supermarket. German:. V3.espacenet.com/textdoc? Seafood counter and your head starts to swim: farm-bred, wild caught, organic, sockeye, copper river, sushi-grade – it's enough to make you just pick a pizza erts always rave about this fat fish. It's a great source of lean protein (20 grams per 3 ounces), heart-healthy omega-3 fatty acids and anti-inflammatory substances called carotenoids.

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Eating regular fish can lower the risk of heart disease, combat asthma and even increase fertility.

But if you're like most American men, then you still do not consume the recommended two 3-ounce servings of fish per week. Could it be that you are confused? Let us work it out.

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Wild or farm-bred?

Farm-farmed salmon is definitely better than nothing, but if you have the opportunity to be caught wild, these fish tend to be higher in omega-3 fatty acids. Although improved methods in salmon farming increase the number of omega, wild is still king. And of kings …

King or Chinook or Sockeye or Coho or Pink or Dude?

Yes, there are many salmon species. Do not go crazy. The omega-3 levels of wild salmon range between 700 and 1,800 milligrams per 3 ounce serving, says Debbie Petitpain, RD, spokeswoman for the Academy of Nutrition and Dietetics. King, Chinook and Sockeye tend to land in the higher range. That's because they are the biggest and fattest fish. The fat helps to insulate them in cold temperatures, but also means more omega for you.

At the lower end of this spectrum are your Coho varieties Rosa and Buddy, which you will find in bags and tins. This does not mean that you are still not nourishing omegas payloads by eating these varieties.

Here's a good idea: try a bunch of salmon and find one you like. That's the one you're likely to eat the most.

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Okay, fresh or frozen?

If you do not live in Alaska and pull the lunkers out of the rivers themselves, it's probably frozen. Any fishmonger who tells you otherwise can try to get one. And before that, frozen fish was alright. The freezing, which is often done on the boat, preserves all the nutrients of the fish and most of their taste. Some fish brands identify thawed fish with a "PF", which means "frozen before", but frankly this is not a big deal.

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What about all this "sushi strain"?

Well, freezing can also eliminate parasites – virtually every salmon called the "sushi or sashimi class" has been frozen for a set number of days by law. However, the laws vary from state to state, and there is no national facility that rates the fish under the rules of the USDA beef, so sushi-grade is largely marketing.

Do I buy the fish with or without fish skin?

Up to you, buddy. If you are a fan of crispy skin, wonderful. Do you think that is disgusting? Skip it. Petitpain says you will not miss any nutritional benefits.

Okay, I'm sold. Well, the hell am I cooking this thing?

While there is no wrong way to eat salmon, cooking methods such as baking and steaming are less stressful for the meat, and most likely are the nutrient benefits, says Annie Byrne, fishmonger and retail manager at Coastal Seafoods in Minneapolis. Petitpain Seconds. Moisture-based low-heat cooking methods such as poaching and steaming preserve fish's nutritional qualities better than high-heat methods such as drying and grilling. Scientists have even studied that.

But to be honest, eating salmon is a great thing. Cook it the way you like it.

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Need a method?

Annie Byrne, fish manager and retail manager at Coastal Seafoods, Minneapolis, recommends cooking as with a good steak or pork chop. Roast or fry it medium-rare (if a meat thermometer falls into the thickest part of the fillet between 115 and 120 ° F) and remove it from the heat. The fat helps to turn the rest of the fish, which will be perfectly tender if you let the fish rest for at least five minutes before digging in.

Wait, what's the white stuff that comes out of the fish after I make it cook it?

Oh, do not be such a baby. It is completely normal and is called "albumin". That's the same thing with protein. It is a protein. Some people say that when you see the protein surface, you overcooked the fish. Not true!

I think those are all my questions. Thank you, Men's Health .

You're welcome.


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