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fish salmon baked or
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Fish, salmon, baked or broiled

🔥 274 Calories
💪 25.4g Protein
🥑 18.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, salmon, baked or broiled
Energy density
Dense
274 kcal per 100g
Macro energy profile
Fat-led
38% Protein · 0% Carbohydrates · 62% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinHigh in fatLow in sugarUSDA data

Nutritional Information

274
kcal/100g
Protein
25.4g
Carbohydrates
0g
Fat
18.4g

About Fish, salmon, baked or broiled

Fish, specifically salmon, is a popular species known for its rich flavor and nutritional benefits. Native to the North Atlantic and Pacific Oceans, salmon has been a staple in various diets for centuries, revered not only for its taste but also for its health-promoting properties. This versatile fish can be prepared in numerous ways, including baking and broiling, which enhance its natural flavors while preserving its nutrients. Salmon is commonly enjoyed in many cultures, often featured in dishes ranging from sushi to grilled entrees.

Nutritionally, baked or broiled salmon is a powerhouse of protein, providing about 25.4 grams of protein per 100 grams, making it an excellent choice for muscle maintenance and repair. Additionally, it is rich in omega-3 fatty acids, which are beneficial for heart health, and contains essential vitamins and minerals such as Vitamin B12 and selenium. With zero carbohydrates, it is an ideal option for low-carb diets. Incorporating salmon into your meals can promote overall health and wellness while offering a delicious culinary experience.

Health Benefits

Supports cardiovascular health by providing omega-3 fatty acids.
Promotes brain health and cognitive function.
Aids in muscle repair and growth due to high protein content.
Contributes to healthy skin and hair through essential fatty acids.
Enhances mood and reduces symptoms of depression.
Provides important vitamins and minerals, including Vitamin D and selenium.
May lower inflammation and risk of chronic diseases.
Supports eye health with antioxidants like astaxanthin.
Can aid in weight management due to high protein and healthy fats.
Boosts immune system function through nutrient density.

Recommended Food Pairings

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Quinoa: A complete protein that complements salmon's rich flavors and adds fiber.
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Asparagus: Offers a crunchy texture and enhances the dish's vitamin content.
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Lemon: Brightens the flavor of salmon and adds vitamin C.
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Brown rice: A healthy carbohydrate source that balances the meal.
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Spinach: Provides iron and fiber, enhancing the nutritional value.

How to Consume

Serving size
150g
Frequency
2-3 times per week
  • •Grill or bake with herbs for enhanced flavor.
  • •Pair with leafy greens for a nutrient-dense meal.
  • •Use in salads for a protein boost.
  • •Incorporate into sushi for a traditional dish.
  • •Serve with whole grains for balanced nutrition.

Selection & Storage

How to choose:

  • ✓Look for bright, moist flesh with a fresh sea smell.
  • ✓Check for clear, bright eyes if purchasing whole fish.
  • ✓Avoid fish with dull skin or a strong fishy odor.
  • ✓Choose fillets that are firm and not discolored.
Storage
Store in the coldest part of the refrigerator at temperatures below 4°C (39°F) and in an airtight container.
Shelf life
3-5 days refrigerated, up to 6 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid salmon.
  • ⚠️Those on certain medications may need to limit intake of omega-3 fatty acids.
  • ⚠️Excessive consumption may lead to mercury exposure, particularly in larger fish.
  • ⚠️Cooking salmon thoroughly is essential to prevent foodborne illness.

Frequently Asked Questions

How many calories does Fish, salmon, baked or broiled have?

Fish, salmon, baked or broiled contains approximately 274 calories per 100 grams. This makes it a nutrient-dense choice, providing a substantial amount of protein while being relatively low in carbohydrates.

Is Fish, salmon, baked or broiled healthy?

Yes, Fish, salmon, baked or broiled is considered very healthy. It is rich in omega-3 fatty acids, which are known to promote heart health, reduce inflammation, and support brain function. Additionally, its high protein content makes it an excellent option for muscle maintenance.

How should Fish, salmon, baked or broiled be stored?

To store Fish, salmon, baked or broiled, keep it in an airtight container in the refrigerator at temperatures below 4°C (39°F). It is best consumed within 3-5 days of cooking. If freezing, ensure it is wrapped tightly to prevent freezer burn and can be stored for up to 6 months.

What are the benefits of eating Fish, salmon, baked or broiled?

Eating Fish, salmon, baked or broiled offers numerous health benefits, including improved heart health due to omega-3 fatty acids, enhanced brain function, and a rich source of high-quality protein. It also provides essential vitamins and minerals, making it a nutrient-dense food choice.

How much Fish, salmon, baked or broiled can I eat per day?

The general recommendation is to consume Fish, salmon, baked or broiled about 2-3 times per week. A typical serving size is around 150 grams, which provides a good balance of nutrients without excessive calorie intake.

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