Overview

Salmon is a good source of omega-3 fatty acids, which help keep your heart and your brain healthy, without being high in total fats. It's rich in B-complex vitaminutes, a few minerals, and can add a substantial amount of vitamin D to your daily intake. Salmon also contains astaxanthin, a carotenoid that's related to vitamin A and believed to have antioxidant and immune-stimulating properties.1 Sometimes, preparing foods in certain ways can add calories from extra fats or sugars. Here's a look at six healthy ways to serve salmon, giving you plenty of options, no matter what your preferred cooking method: Grilled Salmon Grill cooking is considered healthful because it doesn't require the addition of any extra fat, other than a little coating of oil on the grill itself. Salmon is perfect for the grill, especially when you compare it to white fish, because the flesh stays firm as it cooks and doesn't fall apart. Poached Salmon Poaching involves cooking the salmon in a liquid that's simmering gently in a skillet on your stovetop. One option is to simmer it in water that is spiced with your favorite herbs and seasonings, or you can poach your fish in wine or broth. Baked Salmon Salmon filets and steaks can be baked in your oven, and you can bake them in a pan or in parchment paper. Using parchment paper helps keep the fish from sticking while also simplifying clean-up. Smoked Salmon Smoked salmon doesn't have as much of the omega-3 fatty acids as fresh or canned salmon, but it can still be a healthy food. It is prepared by first curing the fish in a brine solution, then letting it dry a bit. Next, it spends time in smoke that is created by burning wood chips in a smoker. Canned Salmon One benefit of canned salmon is that, unlike fresh salmon, it won't go bad in a week if you forget to cook it. There's a lot to be said for the convenience of canned fish. Raw Salmon Fresh, raw salmon is loaded with omega-3 fatty acids and has a wonderful flavor. Raw salmon is often served as sushi or sashimi, but you might also find salmon carpaccio, crudo, or ceviche.

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