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Steamed Salmon
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Steamed Salmon

Salmo salar

Clinical Encyclopedia

Steamed salmon is a nutritious fish rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. It is known for its heart-healthy benefits and is a staple in many diets.

Also known as:
Salmon (USA)Lax (Sweden)
Scientific NameSalmo salar
Region of OriginNorway
Popular Comparisons:
Steamed Salmon VS Alaska Plaice FilletSteamed Salmon VS Albacore TunaSteamed Salmon VS Albacore White TunaSteamed Salmon VS Albacore White Tuna LoinSteamed Salmon VS Amberjack Yellowtail FilletSteamed Salmon VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories206 kcal
Water
64.5%
Fiber0g
Total35.5g
Protein
22.1g(62%)
Fats
13.4g(38%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A50 µg (6%)
Vitamin D570 IU (143%)
Vitamin E2.2 mg (15%)
Vitamin b1 (thiamine)0.2 mg (17%)
Vitamin b2 (riboflavin)0.3 mg (23%)
Vitamin b3 (niacin)8 mg (50%)
Vitamin b5 (pantothenic acid)1 mg (20%)
Vitamin b6 (pyridoxine)0.8 mg (62%)
Folate25 µg (6%)
Vitamin B123.2 µg (133%)
Choline56 mg (10%)
Vitamins with less than 2% DV
Vitamin C: 0 mgVitamin K: 0.4 µg

Minerals

Major Source (≥ 2% DV)
Iron0.8 mg (4%)
Magnesium29 mg (7%)
Phosphorus200 mg (29%)
Potassium384 mg (11%)
Zinc0.6 mg (5%)
Copper0.1 mg (11%)
Manganese0.1 mg (5%)
Selenium36.5 µg (66%)
Minerals with less than 2% DV
Calcium: 12 mg

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High in protein, supporting muscle growth and repair, and promoting satiety.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Steam salmon fillets for 10-15 minutes until cooked through. Season with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

Choose salmon with bright, vibrant color and firm texture. Avoid fish with a strong fishy smell.

How to Store

Store fresh salmon in the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Anti-inflammatoryHeart health support
Main Applications
•Heart disease prevention
•Muscle recovery
Bioactive Compounds
Omega-3 fatty acids

Promote cardiovascular health and reduce inflammation.

How to Consume
Fresh, Steamed, Grilled, Baked
Did you know?

"Salmon can swim upstream for hundreds of miles to spawn, showcasing their incredible strength and endurance."

Myths vs Realities

MythMyth: All fish are high in mercury.
RealityReality: While some fish are high in mercury, salmon is generally considered safe and low in mercury.
MythMyth: Cooking fish destroys all its nutrients.
RealityReality: Cooking fish can reduce some nutrients, but methods like steaming preserve most of them.
MythMyth: Salmon is too fatty to be healthy.
RealityReality: The fats in salmon are primarily healthy omega-3 fatty acids, which are beneficial for heart health.

Healthy Recipes

Herbed Lemon Steamed Salmon

This light and zesty dish features steamed salmon infused with fresh herbs and lemon, perfect for a healthy meal.

Ingredients
  • 2 salmon fillets
  • 1 lemon, sliced
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Place salmon fillets on a steaming rack and season with salt, pepper, dill, and parsley.
  2. 2. Layer lemon slices on top of the salmon.
  3. 3. Steam for 10-12 minutes until the salmon is cooked through and flakes easily.

Asian-Inspired Ginger Soy Steamed Salmon

This flavorful recipe combines the richness of salmon with a savory ginger soy marinade, making for a quick and healthy meal.

Ingredients
  • 2 salmon fillets
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon sesame oil
  • 2 green onions, chopped
Instructions
  1. 1. Mix soy sauce, ginger, and sesame oil in a bowl and marinate the salmon for 15 minutes.
  2. 2. Place salmon in a steaming basket and sprinkle with green onions.
  3. 3. Steam for 10-12 minutes until the salmon is tender and cooked through.

Mediterranean Steamed Salmon with Quinoa

This nutritious dish features steamed salmon served over a bed of fluffy quinoa, topped with Mediterranean vegetables.

Ingredients
  • 2 salmon fillets
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup olives, sliced
  • 1 tablespoon olive oil
Instructions
  1. 1. Steam the salmon fillets for 10-12 minutes until cooked through.
  2. 2. In a bowl, mix cooked quinoa, cherry tomatoes, olives, and olive oil.
  3. 3. Serve the salmon on top of the quinoa mixture.

Spicy Cilantro Lime Steamed Salmon

This vibrant dish features a spicy cilantro lime marinade that elevates the natural flavors of the salmon.

Ingredients
  • 2 salmon fillets
  • 2 tablespoons lime juice
  • 1 tablespoon fresh cilantro, chopped
  • 1 teaspoon chili flakes
  • Salt to taste
Instructions
  1. 1. Combine lime juice, cilantro, chili flakes, and salt in a bowl and marinate the salmon for 15 minutes.
  2. 2. Place the salmon in a steaming basket.
  3. 3. Steam for 10-12 minutes until the salmon is flaky and cooked through.

Garlic and Spinach Steamed Salmon

This healthy dish pairs steamed salmon with garlic sautéed spinach for a nutritious and delicious meal.

Ingredients
  • 2 salmon fillets
  • 2 cups fresh spinach
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the salmon fillets for 10-12 minutes until cooked through.
  2. 2. In a pan, heat olive oil and sauté garlic until fragrant, then add spinach and cook until wilted.
  3. 3. Serve the salmon over the garlic spinach.

Coconut Curry Steamed Salmon

This exotic dish features salmon steamed in a fragrant coconut curry sauce, offering a delightful flavor experience.

Ingredients
  • 2 salmon fillets
  • 1 cup coconut milk
  • 1 tablespoon curry powder
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk, curry powder, and lime juice in a bowl.
  2. 2. Place salmon in a steaming basket and pour the coconut mixture over it.
  3. 3. Steam for 10-12 minutes until the salmon is cooked through and serve garnished with cilantro.

Steamed Salmon with Avocado Salsa

This fresh and healthy dish features steamed salmon topped with a vibrant avocado salsa, perfect for a light meal.

Ingredients
  • 2 salmon fillets
  • 1 avocado, diced
  • 1/2 red onion, diced
  • 1 lime, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Steam the salmon fillets for 10-12 minutes until cooked through.
  2. 2. In a bowl, combine avocado, red onion, lime juice, salt, and pepper.
  3. 3. Top the steamed salmon with the avocado salsa before serving.

Mediterranean Stuffed Steamed Salmon

This unique recipe features salmon fillets stuffed with a mixture of feta cheese, spinach, and sun-dried tomatoes, then steamed to perfection.

Ingredients
  • 2 salmon fillets
  • 1/4 cup feta cheese, crumbled
  • 1/2 cup spinach, chopped
  • 1/4 cup sun-dried tomatoes, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Mix feta cheese, spinach, and sun-dried tomatoes in a bowl and season with salt and pepper.
  2. 2. Cut a pocket in each salmon fillet and stuff with the mixture.
  3. 3. Steam for 12-15 minutes until the salmon is cooked through.

Zesty Pesto Steamed Salmon

This vibrant dish features salmon steamed with a fresh basil pesto, offering a burst of flavor and nutrition.

Ingredients
  • 2 salmon fillets
  • 2 tablespoons basil pesto
  • 1 lemon, sliced
  • Salt and pepper to taste
Instructions
  1. 1. Spread basil pesto over the salmon fillets and season with salt and pepper.
  2. 2. Place lemon slices on top of the salmon.
  3. 3. Steam for 10-12 minutes until the salmon is cooked through.

Frequently Asked Questions (FAQ)

What are the health benefits of eating steamed salmon?

Steamed salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.

How often should I eat salmon?

It is recommended to consume fatty fish like salmon at least twice a week for optimal health benefits.

Is steamed salmon safe for pregnant women?

Yes, steamed salmon is safe for pregnant women and provides essential nutrients like DHA for fetal development.

Can I eat salmon if I have high cholesterol?

Yes, salmon can help improve cholesterol levels due to its omega-3 content, which is beneficial for heart health.

What is the best way to cook salmon?

Steaming is one of the healthiest methods as it preserves nutrients and flavor without added fats.

Does cooking salmon destroy its omega-3 content?

Cooking salmon does reduce some omega-3 content, but steaming preserves more than frying or grilling.

What are the signs of fresh salmon?

Fresh salmon should have a bright color, firm texture, and a mild ocean smell, without any fishy odor.

Can I freeze steamed salmon?

Yes, you can freeze steamed salmon, but it is best to consume it fresh for optimal taste and texture.

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Comparisons
Steamed Salmon vs Alaska Plaice Fillet Steamed Salmon vs Albacore Tuna Steamed Salmon vs Albacore Tuna
Nutrients
Protein in Steamed Salmon Calories in Steamed Salmon Vitamin-c in Steamed Salmon Magnesium in Steamed Salmon
Featured Guides
Health Benefits of Steamed Salmon Healthy Recipes with Steamed Salmon
Rankings
Fish high in vitamin-d Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico