Salmon Unplugged: Exploring the Nutritional Treasures of Raw, Cooked, and Smoked Salmon

2024-09-16 14:12:06

Thanks to Marc Vandeputte, fish geneticist, coordinator of fish research at Inrae.

Thanks to its content of omega-3 fatty acids, proteins, vitamin B, vitamin D, vitamin E, minerals (phosphorus, magnesium, calcium, potassium, etc.) and trace elements, salmon is an interesting food that is beneficial for health on many levels, from the prevention of certain cancers to the reduction of cardiovascular risk, including bone strengthening, etc. But between the raw salmon and the cooked one we sometimes have difficulty deciding? We help you make the right choices based on the advantages of each preparation of this fish.

Raw salmon: health benefits and dangers?

The interest of eat raw salmon ? Beyond taste, there is the question of health. For health, raw salmon can be more interesting than cooked salmon because cooking alters the nutrients. Vitamins, omega-3 fatty acids … can be altered by heat and, thus, see their content reduced when the salmon goes through the ‘cooking’ stage. But if salmon retains all its nutrients when consumed … it also presents certain health risks if it is not treated correctly! raw salmon should be consumed quickly. And not just because air is responsible for the oxidation of omega-3s! Eating raw salmon – or any other raw fish – exposes you to several risks due to the potential presence of germs and bacteria (listeria, norovirus, silverfish parasite, etc.):

food poisoning (nausea, vomiting, diarrhea, etc.) in case of pregnancy: risks of miscarriage, premature birth, baby malformations, etc.

Obviously, we are wary of raw salmon that looks or smells suspicious. If you are unsure, don’t take any risks! Final precaution? If we want to eat raw salmon, make sushi, tartare or any other raw recipe, we must take care to respect a few preparation precautions:

Quickly gut the fish after purchase or ask your fishmonger to do it. If it is wild salmonit must be frozen for at least 24 hours at -20°C because the cold destroys the larvae of a parasite that it can carry and which causes gastro-intestinal problems: anisakis; a precaution that is not necessary with the farmed fish.
For the consumption of raw fish, the National Agency for Food, Environmental and Occupational Health Safety (Considered) even recommends freezing it for 7 days in a home freezer before consuming it.

Is frozen salmon healthy?

If you put your salmon in the freezer, it is best not to leave it in the freezer for too long. The omega-3 content drops by 15% in 12 months and up to 80% in 24 months (according to Ifremer). It is therefore recommended to consume frozen oily fish within 6 months to benefit from the benefits of their good fats which are less well preserved beyond this due to their fragility.

Smoked salmon: what are its benefits?

Smoked salmon is still rich in omega-3, but beware of the high salt content (3 g/100 g), which is harmful to the heart, and PAHs (polycyclic aromatic hydrocarbons), linked to smoking and potentially carcinogenic. We eat it occasionally and choose a product with the mention “smoked with beech wood” or “oak smoked”which guarantees smoking by slow combustion of wood, contrary to the indication “smoked” or “smoked aroma” synonymous with the use of a liquid with a smoky taste. We favor those that benefit from salting with dry salt and, in case of doubt, we rely on smoked trout, an excellent alternative produced in France.

Finally, in case of pregnancy, smoked salmon should be avoided. Being simply exposed to a temperature between 22°C and 30°C it is considered a raw fish and presents the same risks for the health of the fetus.

If the nutrients are preserved in raw fish, cooking only causes a slight loss of nutrients … and the risk of parasites disappears! A choice that is therefore essential in case of pregnancy or doubt! Better still, according to a Canadian study1, cooking reduces the absorption of mercure present in salmon, whether wild or farmed. The only problem? From 100°C, the omega-3 in cooked salmon disappears.

The right compromise: gentle cooking such as steaming, stewing, or papillote.

1. Marc Amyotholder of the Canada Research Chair in Ecotoxicology and Global Change, and Catherine Girard.

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Can pose health risks, while frozen⁢ salmon retains a lot of nutrients if consumed timely. Smoked salmon offers ⁣some health ⁣benefits ⁣but comes with‍ high salt content. Cooked salmon is the safest option, minimizing⁣ risks ‍while preserving most nutrients. ‌Ultimately, personal preferences and health needs will guide the best ‌choice for ‍you.

The Ultimate Guide to ⁣Salmon: Raw, Frozen,⁢ Smoked, and Cooked – Which‌ is the Healthiest?

Salmon ‍is a⁤ nutritional powerhouse, packed with omega-3 fatty acids, proteins, vitamins,‍ and minerals‍ that offer numerous health benefits. However, the preparation method can significantly impact the nutritional value and⁣ food safety ‌of this ‌popular fish. In this comprehensive guide, we’ll ‌delve into the advantages and disadvantages of raw, ​frozen, smoked, and cooked salmon, helping⁤ you make informed choices for your health and⁤ well-being.

Raw Salmon: Health Benefits​ and Dangers

Eating raw salmon can be a great way to⁢ preserve its nutrients, including vitamins and omega-3 fatty acids. ‌Raw salmon contains:

‍Omega-3 fatty acids, ‍which support heart health and brain ⁣function

Vitamins B, D,⁢ and E, essential‌ for energy metabolism and‍ immune function

Minerals like phosphorus, magnesium, and potassium, ⁣crucial⁤ for bone health and ⁢energy production

Trace elements, such as selenium and zinc, important for immune ⁢function and ‍antioxidant defenses

However,⁤ raw salmon also presents certain ⁣health ‍risks if not ⁤handled and stored properly. These risks include:

​Food poisoning due to harmful germs and bacteria like Listeria and ⁣Norovirus

Risks of ⁢miscarriage, premature birth,⁢ and baby malformations during pregnancy

Gastrointestinal problems caused by​ parasites like Anisakis

To​ minimize these risks, it’s ‌essential ‍to:

⁤ Quickly gut ⁣the fish after purchase

Freeze wild salmon for at least 24 hours at -20°C ​to ‍kill⁢ parasites

Respect proper food handling and storage guidelines

Frozen Salmon: Is it Healthy?

Freezing salmon⁢ can help preserve its nutrients,⁤ but it’s‌ crucial to consume​ it within a reasonable time frame. Omega-3 content drops by:

15% in 12 months

80%‍ in 24 months

To maximize⁤ the‍ benefits of ⁢frozen salmon, consume it within 6⁣ months to preserve its omega-3 content.

Smoked Salmon: What are its Benefits?

Smoked salmon is still rich in omega-3 fatty acids,⁤ but it’s essential ‌to be mindful​ of​ the ‍high ⁤salt content (3g/100g) and potential ‌carcinogenic ⁣compounds like PAHs. To make the⁤ most of smoked‍ salmon:

⁤Eat it ​occasionally due to its high⁣ salt content

Choose products smoked with beech wood or oak smoke, which guarantees slow combustion of wood

Favor products that benefit from dry⁣ salt salting,⁣ and ‌consider ⁢smoked trout as a French alternative

Avoid smoked salmon during pregnancy,​ as it can pose similar risks to raw salmon

Cooked Salmon: The Best Option?

Cooking salmon is an​ excellent‍ way to ⁣kill parasites and reduce the risk⁣ of ⁤foodborne illnesses. Cooking also:

Reduces the absorption of mercury‌ present in‌ salmon

Preserves nutrients, with only a⁤ slight loss of omega-3 fatty acids

However, cooking⁣ salmon above 100°C can cause ⁢the omega-3 fatty acids ​to disappear.

Conclusion

When it comes to choosing​ the healthiest salmon option, it’s essential to weigh the benefits⁢ and risks of ​each preparation method. ‍Raw salmon is nutrient-rich but

Of frozen salmon remains fairly intact, making it a nutritious choice. However, the process of freezing can affect the texture and taste of the fish, and improper freezing or thawing methods can lead to nutrient loss. It’s advisable to check for signs of freezer burn and to avoid refreezing salmon after it’s been thawed.

The Ultimate Guide to Salmon: Raw, Frozen, and Smoked – Which is Best for Your Health?

Salmon, a fatty fish rich in omega-3 fatty acids, proteins, vitamins, and minerals, is a nutritious food that offers numerous health benefits. However, when it comes to choosing between raw, frozen, and smoked salmon, many people are unsure which preparation method is best for their health. In this article, we’ll delve into the advantages and disadvantages of each preparation method, helping you make an informed decision.

Raw Salmon: Health Benefits and Dangers?

Raw salmon is a popular choice for many, particularly in sushi and sashimi dishes. The benefits of raw salmon lie in its retention of nutrients, including omega-3 fatty acids, vitamins, and minerals, which are often altered or destroyed during cooking. However, consuming raw salmon also comes with risks, including food poisoning and the potential presence of germs and bacteria such as listeria, norovirus, and parasites.

To minimize these risks, it’s essential to handle and store raw salmon properly. This includes gutting the fish quickly after purchase, freezing it for at least 24 hours at -20°C to destroy parasites, and freezing it for 7 days in a home freezer before consuming it.

Is Frozen Salmon Healthy?

Frozen salmon is a convenient and healthy option, but it’s crucial to consume it within a reasonable time frame. The omega-3 content