Also indexed as: Atlantic Salmon, Chinook Salmon, Coho Salmon, Humpback Salmon, Humpie Salmon, Smoked Salmon, Sockeye Salmon
Varieties
There are five types of Pacific salmon. Chinook, also called the spring or king salmon, often weighs in at more than 35 pounds (15.75 kg); prized by gourmets, its firm flesh can range from ivory white to deep red. Chum salmon (also known as dog salmon) are known as keta when canned; the flesh ranges from pale to medium red. Coho, or silver salmon, is known for its red color and its versatility. Sockeye is the mainstay of the commercial fish industry; it has a deep red-orange, firm flesh, and is called “red salmon” when canned. Lastly, Pink salmon (also known as humpback or humpie) are the smallest and most abundant of the Pacific species; the flesh is light in color and delicately flavored.
Atlantic salmon, native to Nova Scotia and Norway, is usually farm-raised in the United States.
Preparation, uses, and tips
For all conventional cooking methods, first measure the salmon at its thickest point, including stuffing if used. For each inch (about 2.5cm) thickness, cook at high heat 10 minutes if fresh or fully thawed; 12 to 15 minutes if partially thawed; 20 minutes if solidly frozen. Add 5 minutes to total cooking time if the salmon is foil-wrapped or heavily sauced. The secret to successful salmon cookery is to not overcook it. Whichever of the following cooking methods you choose, your salmon will be cooked when its flesh becomes opaque, yet is still moist on the inside.
Baking
Place salmon in a greased baking dish (or wrap in oiled foil and place on a baking sheet). Brush with melted butter or oil and season with salt and pepper. Bake in a preheated 450°F (230°C) oven.
Barbecuing
Place marinated salmon over hot coals on a well-oiled grill. Baste frequently and turn once halfway through cooking period. Because salmon is lean compared to other protein foods, it does not exude a lot of self-basting fat. Be sure all grills, baskets, racks, foil, and other utensils are well-oiled to ensure easy handling of salmon while barbecuing. Marinating and frequent basting will keep salmon moist and flavorful.
Broiling
Place seasoned and/or marinated salmon on a well-greased broiler pan. If using fillets, fold thin ends under to ensure even cooking. Broil under a preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat.
Pan frying
Coat salmon with seasoned flour or crumbs and fry in a small amount of hot butter or oil, turning once halfway through cooking time.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in salmon, then cover pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness of the fish.
Steaming
Place salmon on a greased perforated rack over 1 to 2 inches (2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep the water at a constant boil through cooking time.
Stir-frying
Cut salmon steaks or fillets into bite-sized pieces. Coat with cornstarch and stir-fry gently and briefly in hot oil before adding to your favorite stir-fried vegetables.
Nutritional Highlights
Salmon, 1/2 fillet (5.4 oz.) (153g) (cooked, dry heat)
Calories: 280
Protein: 39g
Carbohydrate: 0.0g
Total Fat: 12.5g
Fiber: 0.0g
*Excellent source of: Potassium (967mg), Selenium (72mcg), and Niacin (15.5mg)
*Good source of: Magnesium (57mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
When cooked (dry heat), salmon (Atlantic, wild) provides 2.218 grams of omega-3 fatty acids, derived from EPA (0.411g), DHA (1.429g), and ALA (0.378g), per 100 grams of salmon (Atlantic, wild). When cooked (dry heat), salmon (Atlantic, farmed) provides 2.26 grams of omega-3 fatty acids, derived from EPA (0.69g), DHA (1.457g), and ALA (0.113 grams), per 100 grams of salmon (Atlantic, farmed). When cooked (dry heat), salmon (Chinook) provides 1.847 grams of omega-3 fatty acids, derived from EPA (1.01g), DHA (0.727g), and ALA (0.11g), per 100 grams of salmon (Chinook). When cooked (dry heat), salmon (chum) provides 0.848 grams of omega-3 fatty acids from EPA (0.299g), DHA (0.505), and ALA (0.044g), per 100 grams of salmon (chum). When cooked (dry heat), salmon (coho, wild) provides 1.114 grams of omega-3 fatty acids, derived from EPA (0.401g), DHA (0.658g), and ALA (0.055g), per 100 grams of salmon (coho, wild). When cooked (dry heat), salmon (Pink) provides 1.332 grams of omega-3 fatty acids, derived from EPA (0.537 grams), DHA (0.751g), and ALA (0.044g), per 100 grams of salmon (pink). When cooked (dry heat), salmon (sockeye) provides 1.292 grams of omega-3 fatty acids, derived from EPA (0.53g), DHA (0.7g), and ALA (0.062g), per 100 grams of salmon (sockeye).
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
