Raw Salmon
Salmo salarClinical Encyclopedia
Raw Salmon provides 206 kcal, 20.4g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Raw salmon is a nutrient-dense fish rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. It is commonly consumed in sushi and sashimi dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed raw in sushi or sashimi, ensure it is sourced from a reputable supplier to minimize health risks.
Smart Selection & Storage
Choose salmon that is bright in color, has a fresh ocean smell, and firm texture. Avoid any fish with a dull appearance or strong fishy odor.
Store raw salmon in the coldest part of the refrigerator, ideally on ice, and consume within 1-2 days. If freezing, wrap tightly in plastic wrap and aluminum foil.
Myths vs Realities
Healthy Recipes
Citrus Cured Salmon with Avocado Salad
This refreshing dish features raw salmon cured in a zesty citrus marinade, served atop a creamy avocado salad for a burst of flavor and healthy fats.
- 200g raw salmon fillet
- 1 orange, juiced
- 1 lemon, juiced
- 1 lime, juiced
- 1 avocado, diced
- 1 cup mixed greens
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, mix the citrus juices and season with salt and pepper. Submerge the salmon in the marinade and refrigerate for 30 minutes.
- 2. In a separate bowl, combine the diced avocado and mixed greens. Drizzle with olive oil and toss gently.
- 3. Slice the cured salmon thinly and serve it on top of the avocado salad.
Spicy Salmon Tartare with Cucumber Cups
A vibrant and spicy salmon tartare served in refreshing cucumber cups, perfect for a light appetizer or snack.
- 150g raw salmon, diced
- 1 tablespoon sriracha
- 1 teaspoon sesame oil
- 1 green onion, chopped
- 1 cucumber, sliced into thick rounds
- 1 teaspoon sesame seeds
- Salt to taste
- 1. In a bowl, combine the diced salmon, sriracha, sesame oil, green onion, and salt. Mix well.
- 2. Using a melon baller or spoon, scoop out the center of each cucumber round to create cups.
- 3. Fill each cucumber cup with the salmon tartare and sprinkle with sesame seeds before serving.
Raw Salmon Sushi Rolls with Quinoa
These healthy sushi rolls use quinoa instead of rice, filled with fresh raw salmon and crunchy vegetables for a nutritious twist.
- 100g raw salmon, sliced
- 1 cup cooked quinoa
- 1 nori sheet
- 1/2 avocado, sliced
- 1/2 cucumber, julienned
- Soy sauce for dipping
- 1. Lay the nori sheet on a bamboo sushi mat and spread the cooked quinoa evenly over it.
- 2. Arrange the sliced salmon, avocado, and cucumber on top of the quinoa.
- 3. Roll the sushi tightly, slice into pieces, and serve with soy sauce.
Salmon Poke Bowl with Brown Rice
A nutritious poke bowl featuring marinated raw salmon over brown rice, topped with fresh vegetables and a drizzle of soy sauce.
- 150g raw salmon, cubed
- 1 cup cooked brown rice
- 1/2 avocado, sliced
- 1/2 cup edamame
- 1/2 carrot, shredded
- 2 tablespoons soy sauce
- 1 teaspoon sesame oil
- 1. In a bowl, combine the cubed salmon, soy sauce, and sesame oil. Let it marinate for 10 minutes.
- 2. In a serving bowl, layer the cooked brown rice, marinated salmon, avocado, edamame, and shredded carrot.
- 3. Drizzle with additional soy sauce if desired and serve immediately.
Raw Salmon and Mango Ceviche
A tropical ceviche made with raw salmon and sweet mango, marinated in lime juice for a refreshing and healthy dish.
- 200g raw salmon, diced
- 1 ripe mango, diced
- 1 lime, juiced
- 1/4 red onion, finely chopped
- 1 jalapeño, minced
- Cilantro for garnish
- Salt to taste
- 1. In a bowl, combine the diced salmon, mango, lime juice, red onion, jalapeño, and salt. Mix gently.
- 2. Let the ceviche marinate in the refrigerator for 15-20 minutes.
- 3. Serve chilled, garnished with fresh cilantro.
Salmon Carpaccio with Arugula and Parmesan
Thinly sliced raw salmon served with peppery arugula and shaved parmesan, drizzled with a lemon vinaigrette for a sophisticated appetizer.
- 150g raw salmon, thinly sliced
- 2 cups arugula
- 30g parmesan cheese, shaved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Arrange the thin slices of salmon on a plate.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Toss the arugula with the dressing and place it on top of the salmon. Finish with shaved parmesan.
Salmon and Avocado Toast with Microgreens
A quick and healthy open-faced sandwich featuring raw salmon and creamy avocado on whole-grain toast, topped with nutrient-rich microgreens.
- 2 slices whole-grain bread
- 100g raw salmon, sliced
- 1 avocado, mashed
- 1/4 lemon, juiced
- 1/4 cup microgreens
- Salt and pepper to taste
- 1. Toast the whole-grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado on the toast, layer with sliced salmon, and top with microgreens before serving.
Zucchini Noodles with Raw Salmon and Pesto
A low-carb dish featuring spiralized zucchini noodles tossed with fresh raw salmon and homemade basil pesto for a vibrant meal.
- 150g raw salmon, sliced
- 2 medium zucchinis, spiralized
- 1/4 cup basil pesto
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté the spiralized zucchini for 2-3 minutes until slightly tender.
- 2. Remove from heat and toss with the basil pesto and raw salmon slices.
- 3. Season with salt and pepper, and serve immediately.
Salmon and Quinoa Stuffed Bell Peppers
Colorful bell peppers stuffed with a nutritious mixture of quinoa, raw salmon, and spices, baked to perfection for a wholesome meal.
- 2 bell peppers, halved and seeded
- 100g raw salmon, diced
- 1 cup cooked quinoa
- 1/4 cup diced tomatoes
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix the diced salmon, cooked quinoa, diced tomatoes, smoked paprika, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and place them in a baking dish. Bake for 25-30 minutes until the peppers are tender.
Salmon and Beetroot Salad with Feta
A colorful salad combining raw salmon with roasted beetroot and creamy feta cheese, drizzled with a light vinaigrette for a nutritious meal.
- 150g raw salmon, sliced
- 1 cup roasted beetroot, diced
- 1/4 cup feta cheese, crumbled
- 2 cups mixed greens
- 2 tablespoons balsamic vinaigrette
- Salt and pepper to taste
- 1. In a large bowl, combine the mixed greens, roasted beetroot, and crumbled feta.
- 2. Add the sliced raw salmon on top.
- 3. Drizzle with balsamic vinaigrette, season with salt and pepper, and toss gently before serving.
Frequently Asked Questions (FAQ)
Is raw salmon safe to eat?
Yes, raw salmon is safe to eat if it is sourced from reputable suppliers and handled properly to prevent contamination.
What are the health benefits of eating raw salmon?
Raw salmon is rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals that support heart health, brain function, and overall well-being.
How should I store raw salmon?
Raw salmon should be stored in the refrigerator at temperatures below 40°F (4°C) and consumed within 1-2 days for optimal freshness.
Can I freeze raw salmon?
Yes, raw salmon can be frozen for up to 3 months. Ensure it is tightly wrapped to prevent freezer burn.
What is the best way to prepare raw salmon?
The best way to prepare raw salmon is to slice it thinly for sushi or sashimi, or to marinate it in a citrus-based sauce for a ceviche-style dish.
Does raw salmon contain mercury?
Raw salmon generally contains lower levels of mercury compared to larger fish species, making it a safer choice for regular consumption.
How can I tell if raw salmon is fresh?
Fresh raw salmon should have a bright color, a clean ocean smell, and firm flesh that springs back when pressed.
What types of salmon are best for raw consumption?
Wild-caught salmon, such as sockeye or king salmon, are often considered the best for raw consumption due to their flavor and lower risk of parasites.