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Steamed Salmon Loin
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Steamed Salmon Loin

Salmo salar

Clinical Encyclopedia

Steamed salmon loin is a nutritious and flavorful fish dish, 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.

Scientific NameSalmo salar
Region of OriginNorway
Popular Comparisons:
Steamed Salmon Loin VS Alaska Plaice FilletSteamed Salmon Loin VS Albacore TunaSteamed Salmon Loin VS Albacore White TunaSteamed Salmon Loin VS Albacore White Tuna LoinSteamed Salmon Loin VS Amberjack Yellowtail FilletSteamed Salmon Loin VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories206 kcal
Water
64.5%
Fiber0g
Total35.7g
Protein
22.5g(63%)
Fats
13.2g(37%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High-quality protein source that supports muscle growth and repair.
✓Contains significant amounts of vitamin D, which is crucial for bone health and immune function.
✓Selenium content supports thyroid function and may help reduce the risk of certain cancers.

Possible Risks & Side Effects

!May contain environmental pollutants such as mercury; moderation is advised, especially for pregnant women.
!Allergic reactions can occur in individuals with fish allergies.

How to Prepare & Consume

Best enjoyed steamed to preserve its delicate flavor and nutrients. Pair with vegetables or whole grains for a balanced meal.

Smart Selection & Storage

How to Select

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

How to Store

Store fresh salmon in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythAll salmon is the same.+
RealityThere are significant differences between wild-caught and farmed salmon in terms of nutrition and environmental impact.
MythEating fish can lead to mercury poisoning.+
RealityWhile some fish contain mercury, salmon is generally considered safe to eat due to its low levels.
MythYou can only eat salmon raw in sushi.+
RealitySalmon can be safely cooked and is delicious when prepared in various ways, including steaming.

Healthy Recipes

Lemon Herb Steamed Salmon Loin

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

Ingredients
  • 1 lb salmon loin
  • 2 tablespoons olive oil
  • 1 lemon (sliced)
  • 1 tablespoon fresh dill
  • 1 tablespoon fresh parsley
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the steamer and season the salmon loin with salt, pepper, and olive oil.
  2. 2. Place lemon slices and fresh herbs on top of the salmon.
  3. 3. Steam for 12-15 minutes or until the salmon is cooked through and flakes easily.

Ginger Soy Glazed Steamed Salmon

A delightful Asian-inspired dish where steamed salmon is glazed with a ginger-soy sauce, offering a perfect balance of flavors.

Ingredients
  • 1 lb salmon loin
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger (grated)
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • Chopped green onions for garnish
Instructions
  1. 1. Mix soy sauce, ginger, honey, and sesame oil in a bowl.
  2. 2. Brush the mixture over the salmon loin and place it in the steamer.
  3. 3. Steam for 10-12 minutes, garnish with green onions, and serve.

Mediterranean Steamed Salmon with Quinoa

This nutritious dish combines steamed salmon with a flavorful quinoa salad, packed with Mediterranean ingredients.

Ingredients
  • 1 lb salmon loin
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup olives (sliced)
  • 1/4 cup feta cheese
  • 2 tablespoons olive oil
Instructions
  1. 1. Steam the salmon loin for 12-15 minutes until cooked through.
  2. 2. In a bowl, mix cooked quinoa, cherry tomatoes, olives, and feta cheese with olive oil.
  3. 3. Serve the salmon on a bed of quinoa salad.

Spicy Mango Salsa Steamed Salmon

This vibrant dish features steamed salmon topped with a refreshing and spicy mango salsa for a tropical twist.

Ingredients
  • 1 lb salmon loin
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and minced)
  • Juice of 1 lime
  • Cilantro for garnish
Instructions
  1. 1. Combine mango, red onion, jalapeño, and lime juice in a bowl to make salsa.
  2. 2. Steam the salmon loin for 12-15 minutes.
  3. 3. Top the salmon with mango salsa and garnish with cilantro.

Coconut Curry Steamed Salmon

A creamy and aromatic dish where salmon is steamed in a coconut curry sauce, bringing a taste of the tropics to your table.

Ingredients
  • 1 lb salmon loin
  • 1 cup coconut milk
  • 2 tablespoons red curry paste
  • 1 tablespoon lime juice
  • 1/2 cup bell peppers (sliced)
  • Fresh basil for garnish
Instructions
  1. 1. Mix coconut milk, red curry paste, and lime juice in a bowl.
  2. 2. Place salmon and bell peppers in the steamer and pour the coconut mixture over it.
  3. 3. Steam for 12-15 minutes and garnish with fresh basil.

Herbed Garlic Steamed Salmon with Asparagus

This wholesome dish pairs steamed salmon with garlic and herbs, served alongside tender asparagus for a complete meal.

Ingredients
  • 1 lb salmon loin
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh thyme
  • 1 lb asparagus (trimmed)
  • Salt and pepper to taste
Instructions
  1. 1. Season the salmon with garlic, thyme, salt, and pepper.
  2. 2. Place the salmon and asparagus in the steamer.
  3. 3. Steam for 10-12 minutes until the salmon is flaky and asparagus is tender.

Pesto Steamed Salmon with Spinach

A flavorful dish where salmon is steamed with fresh basil pesto and served over a bed of sautéed spinach.

Ingredients
  • 1 lb salmon loin
  • 1/4 cup basil pesto
  • 4 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Spread pesto over the salmon loin and place it in the steamer.
  2. 2. Steam for 12-15 minutes until cooked through.
  3. 3. Sauté spinach in olive oil, season with salt and pepper, and serve with the salmon.

Lime Cilantro Steamed Salmon Tacos

These fresh and zesty tacos feature steamed salmon and a lime-cilantro slaw, perfect for a healthy lunch or dinner.

Ingredients
  • 1 lb salmon loin
  • 1 lime (juiced)
  • 1/4 cup cilantro (chopped)
  • 1 cup cabbage (shredded)
  • Whole grain tortillas
  • Salt to taste
Instructions
  1. 1. Steam the salmon loin for 12-15 minutes until flaky.
  2. 2. Mix lime juice, cilantro, cabbage, and salt in a bowl to make the slaw.
  3. 3. Serve salmon in whole grain tortillas topped with the lime-cilantro slaw.

Balsamic Glazed Steamed Salmon with Broccoli

A deliciously tangy dish where steamed salmon is drizzled with balsamic glaze and served with steamed broccoli.

Ingredients
  • 1 lb salmon loin
  • 1/4 cup balsamic vinegar
  • 1 tablespoon honey
  • 2 cups broccoli florets
  • Salt and pepper to taste
Instructions
  1. 1. Mix balsamic vinegar and honey in a small bowl.
  2. 2. Steam the salmon and broccoli for 10-12 minutes.
  3. 3. Drizzle the balsamic glaze over the salmon and serve with broccoli.

Avocado and Tomato Steamed Salmon Salad

A refreshing salad featuring steamed salmon, creamy avocado, and juicy tomatoes, perfect for a light meal.

Ingredients
  • 1 lb salmon loin
  • 1 avocado (diced)
  • 1 cup cherry tomatoes (halved)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the salmon loin for 12-15 minutes until cooked through.
  2. 2. In a bowl, combine avocado, cherry tomatoes, olive oil, salt, and pepper.
  3. 3. Flake the salmon and mix it into the salad before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of eating salmon?

Salmon is rich in omega-3 fatty acids, which can reduce inflammation, lower blood pressure, and improve heart health.

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 healthier than fried salmon?

Yes, steaming salmon preserves its nutrients and reduces the amount of added fats compared to frying.

Can I eat salmon if I have high cholesterol?

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

What is the best way to store leftover salmon?

Store leftover salmon in an airtight container in the refrigerator for up to 3 days.

Is wild-caught salmon better than farmed salmon?

Wild-caught salmon typically has a better omega-3 to omega-6 ratio and is less likely to contain contaminants.

How can I tell if salmon is fresh?

Fresh salmon should have a bright color, firm texture, and a mild ocean smell.

What are some good side dishes for steamed salmon?

Steamed vegetables, quinoa, or a fresh salad pair well with steamed salmon.

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Comparisons
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Nutrients
Protein in Steamed Salmon Loin Calories in Steamed Salmon Loin Vitamin-c in Steamed Salmon Loin Magnesium in Steamed Salmon Loin
Featured Guides
Health Benefits of Steamed Salmon Loin Healthy Recipes with Steamed Salmon Loin