How to choose your salmon? Not easy to find your way around: the salmon is a fatty fish, therefore exposed to chemical substances, but it is rich in omega-3, therefore interesting for health. “Standard” salmon from breeding farms are generally to be avoided, because of the density of animals in the parks, which increases the risk of parasites and diseases requiring the use of biocides (pesticides, antibiotics, etc.). We turn to products bearing the Label Rouge or organic. A salmon Label Rouge breeding comes from a marine farm limiting the density of fish, and has a controlled lipid content thanks to a quality diet and of course, without GMOs. There remains the problem of water pollution…
All the benefits of salmon
- good for the heart : anti-inflammatory, its omega-3 type polyunsaturated fatty acids protect the cardiovascular system and cognitive functions.
- satiating : its high content of complete proteins (20.5 g/100 g), essential “building blocks” for the body, makes it an appetite suppressant.
- Rich in B vitamins : the vitamins B1, B3, B6, B9 and B12 that it contains in quantity support the good metabolic functioning.
- Antioxidant Mine : source of selenium and vitamin E, it helps protect our cells from aging.
- Beneficial for the bones : 100g of salmon cover approximately 30% of the RDA in vitamin D, essential for the fixation of calcium (bones, teeth).
>> Its main flaw : its heavy metals: located at the end of the food chain, salmon accumulate heavy metals. We put it on the menu once a week, but no more.
The Salmon CV
- 194 Cals per 100g
- Protein: 20.5g
- Lipids: 12.4g
- Carbohydrates: 0g
- Fibers: 0g
Make your own salmon gravlax
Prepared gravlax style, the salmon disgorges all its water to leave only a tender and fragrant flesh in the mouth. To do well, we choose the tail of the fish, which contains fewer bones and remains less fatty than the other parts.
Ingredients : 800 g fillets of salmon raw boneless, with the skin – 1 bunch of fresh dill – 200 g of good quality coarse salt – 200 g of sugar – According to your preference: pink peppercorns, black pepper, white pepper, green pepper, coriander seeds.
- Check that all the bones of your fillets are removed. In a bowl, mix the coarse salt and sugar. Using a mortar, crush the berries, pepper and coriander and add everything to the salad bowl. Pour into a large dish.
- Place a few sprigs of dill on your salmon flesh side. Press lightly so that the grass sticks to the fish, then place the fillets on the aromatic mixture and make sure that the flesh is well covered.
- Cover the dish with plastic wrap and lay a small cutting board over it, then add cans or some weight on top. Refrigerate for 36 to 48 hours.
- Remove the weights and the stretch film on D-Day. Remove the rendered juice and pass the fillets under cool water to rid them of the aromatics. Pat them dry and place them on a clean dish.
Good to know: hermetically packed, the fillets can be kept for several weeks without difficulty.
Read also :
- 9 fish slimming recipes
- 9 quick recipes with canned mackerel
- 10 quick recipes with a can of tuna
