I love salmon. Fresh salmon, smoked salmon and canned salmon are all delicious, nutritious and make a fantastic meal. Here is a guide to how much salmon per person for any way you want to serve it!
Find out the recommended amount of salmon daily and weekly. Learn about the nutritional differences between wild salmon vs farmed salmon. And find some of the best cooking methods for cooking up a whole fish, canned or smoked salmon, salmon steaks and filets!
Fresh salmon is nutritious and delicious. Loaded with low fat protien and vitamins, it's perfect for a main course (Easy Furikake Salmon or Pasta Alla Salmone) or as a snack or appetizer (Easy Salmon Patties, Salmon Carpaccio, or Salmon Crudo).
Recommended Serving Size For Cooked Salmon
The recommended daily intake of fresh salmon varies slightly, based on a person's age, gender, weight, and activity level so these amounts are an average.
The American Heart Association recommends consuming at least two servings of fatty fish like salmon per week. Each serving should be 3.5 ounces of salmon or a serving that is equivalent to the size of a deck of cards.
This serving size provides approximately 1.5 grams of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation. For those on a high protein, low carb diet, 6-8 ounces is perfectly safe. Salmon should be cooked to an internal temperature of 145'F for well done or to 125'F for medium rare.
Salmon is packed with vitamins and minerals, including vitamin D, vitamin B 12, and selenium. These nutrients are important for maintaining strong bones, healthy skin, and a strong immune system. Vitamin D, in particular, is essential for people who live in areas with limited sunlight exposure.
Is It High In Mercury
Salmon is low in mercury, making it one of the best types of seafood to incorporate into your diet regularly.
Other types of low mercury fish are anchovy, char, hake, herring, Atlantic mackerel, mullet, pollock, rainbow trout, lake whitefish, crab, shrimp, clams, mussels and oysters.
What Is The Healthiest Type Of Salmon
Wild-caught salmon is generally considered to be healthier and more nutrient dense than farmed salmon. It tends to have lower levels of contaminants and higher levels of omega-3 fatty acids than farmed salmon.
The type of salmon also matters in terms of nutritional value. For example, sockeye salmon is known for having a higher concentration of omega-3 fatty acids than other varieties like Atlantic salmon or pink salmon.
Despite being an oily fish, salmon is low in saturated fat and high in healthy unsaturated fats (the Omega-3's).
Canned salmon is a highly nutritious food that is rich in vitamins and minerals. The recommended serving size of canned salmon is approximately 3-4 ounces. This salmon portion provides about 110-140 calories, depending on the type of canned salmon. It's a great option for anyone trying to lose weight or maintain a healthy weight.
High in vitamin D, vitamin B12, and B6, niacin, and selenium it also contains smaller amounts of potassium and iron. With just 142 calories, 6.3 grams of fat and 20 grams of protein per 3 ounce serving, it is a great part of a healthy diet.
With 20 grams or more of protein per serving, this low-mercury fish is an excellent food for people who are looking to build muscle or recover after a workout or surgery.
Where are my salmon lovers at?! Here is my favorite type! Cold smoked salmon, also known as lox, is a popular seafood delicacy that is enjoyed by many people around the world.
It too, is a great source of protein, omega-3 fatty acids, and other essential nutrients. Part of it's preparation is salting for a firmer texture so it is important to consume lox, gravlax, smoked fish or salt fish in moderation because of the generally high sodium content.
The recommended serving size of cold smoked salmon is typically 2-3 ounces or 56-85 grams per person.
This amount is equivalent to approximately ½ to ¾ cup when measured in volume and is slightly less than the recommended amount of plain salmon. This portion size still provides a healthy amount of protein and omega-3 fatty acids without overloading on calories or sodium.
Incorporating cold smoked salmon into your diet in moderation can provide a wide range of health benefits while helping you enjoy a varied diet.
It is important to note that the serving size may vary depending on individual dietary needs and preferences. For example, athletes or individuals who are looking to increase their protein intake may need to consume larger portions of cold smoked salmon to meet their nutritional requirements. On the other hand, individuals who are trying to limit their sodium intake may need to reduce their portion sizes accordingly.
Raw fish, especially salmon sashimi, continues to gain popularity for good reason. Sashimi, tartare, crudo and carpaccio are all delicious ways to enjoy it. With no added fat for cooking, it's a healthy and tasty way to enjoy this red fish.
While raw salmon is generally very healthy, there are a few risks. To minimize risks, it is important to buy properly handled, sashimi grade salmon if you plan to enjoy it raw. It must stay properly frozen or refrigerated until serving.
The FDA recommends freezing salmon for at least 24 hours before consuming it raw to kill any potential parasites. Raw salmon is not recommended for pregnant women, young children under 2 or people with a health condition that causes a lowered immune system.
Fresh fish should be purchased from a trusted source and properly stored at a cool temperature to maintain freshness and safety.
Salmon skin is a very nutritious part of the fish that is often discarded. It is richer in omega-3 fatty acids, protein, and vitamin D than the actual meat of the salmon.
The nutritional value of salmon skin depends on the quality of the fish. If you are buying a whole salmon, make sure to choose a fresh one that has been properly handled and stored.
A recommended portion of salmon skin is about 1-2 ounces, about half the amount of a serving of plain salmon. While you could technically eat as much salmon skin as the meat, it is richer and also often cooked with more oil and salt. Because of the usual preparations that includes more sodium, smaller portions are recommended.
To cook and serve salmon skin, it can be prepared in a variety of ways but most common is crispy skin. To make it crispy, season it well with salt and pepper and place it skin-side down on a hot skillet or grill until it is golden brown and crispy. This makes for a tasty and nutritious snack. It's also great used to top salads, soups, or sushi rolls. Just be sure to remove any scales and bones before cooking to avoid any unpleasant textures.
Salmon has so many health benefits and really no reason not to enjoy this sustainble, oceanwise seafood.
- Salmon is a fatty fish that is rich in omega-3 fatty acids, which are essential for heart health.
- Consuming heart-healthy salmon as part of a healthy diet has been linked to a reduced risk of heart disease.
- The omega-3 fatty acids found in salmon help to reduce inflammation and improve blood vessel function, which can lower the risk of heart attacks and strokes.
- Salmon is a great source of protein and healthy fats. These nutrients can help with weight loss by keeping you full and satisfied, which can prevent overeating.
- This high protein fish aids in tissue recovery after injury, surgery or workouts.
- The American Diabetes Association recommends non-fried salmon because it's low carbohydrates and high protein make it an ideal food for managing blood sugar levels.
- The healthy fats found in salmon may help to improve insulin sensitivity, which can further benefit those with diabetes.
- Consuming salmon may help to reduce high blood pressure. This is likely due to the presence of omega-3 fatty acids in salmon, which have been shown to have a positive effect on blood pressure levels. (More research is needed in this area to fully understand the relationship between salmon consumption and blood pressure.)
- Salmon has lots of B vitamins. These vitamins are essential for proper metabolism, energy production, immune system function, and brain health. They are also important for the maintenance of healthy skin, hair, and nails and help in reducing the risk of birth defects, improving mood and cognitive function.
- It has many other important nutrients like magnesium, potassium and vitamin C.
Tasty + Healthy Ways To Enjoy Salmon
Whether you prefer fresh, smoked, raw, or canned salmon, there are countless ways to prepare and enjoy this versatile fish. Here are 20 tasty and healthy ways to eat salmon.
- Grilled Salmon: Brush fillets with olive oil and grill for a delicious and healthy meal.
- Baked Salmon: Coat salmon fillets with a mixture of herbs and spices, then bake in the oven for a healthy and flavorful meal.
- Smoked Salmon Dip: Mix smoked salmon with cream cheese, lemon juice, and herbs for a tasty dip that goes great with crackers.
- Salmon Salad: Mix canned salmon with fresh veggies, such as cucumber and tomato, for a fresh and healthy salad.
- Salmon Patties: Mix canned salmon with bread crumbs and egg, then pan-fry for a healthy and tasty meal. Salmon patties are a great way to use up leftover salmon too.
- Sashimi: Enjoy fresh raw salmon sliced thinly and served with soy sauce and wasabi for a traditional Japanese dish.
- Crudo or Carpaccio: Italian favorites, slices of raw red salmon get dressed up with bold flavors for a great appetizer.
- Salmon Burgers: Grill 6 ounce pieces of salmon or make salmon patties and serve on buns with lettuce, tomato and mayo or tartar sauce.
- Salmon Poke Bowl: Combine diced raw salmon with rice, avocado, and veggies for a colorful and healthy meal.
- Grilled Salmon Skewers: Thread chunks of salmon onto skewers with veggies, such as bell pepper and onion, then grill for a tasty and healthy meal.
- Cream Cheese Stuffed Salmon: Stuff fresh salmon fillets with cream cheese and herbs, then bake in the oven on a baking sheet for a decadent and healthy meal.
- Salmon Cakes: Mix fresh salmon with bread crumbs and egg, then pan-fry for a tasty and healthy meal.
- Poached Salmon: Simmer fresh salmon in seasoned water for a healthy and flavorful meal.
- Salmon Tacos: Top grilled or baked salmon fillets with fresh salsa and avocado for a healthy twist on tacos.
- Canned Salmon Sandwich: Mix up canned salmon with mayonnaise and finely diced dill pickle, green onions or celery. Season with salt and pepper and serve on your favorite sandwich bread.
- Salmon and Quinoa Bowl: Combine cooked quinoa with canned salmon, veggies, and herbs for a healthy and filling meal.
- Salmon Caesar Salad: Top a bed of lettuce with grilled salmon and Caesar dressing for a healthy and tasty salad.
- Salmon Chowder: Combine canned salmon with potatoes, corn, and herbs for a hearty and healthy soup.
- Salmon Croquettes: Mix canned salmon with bread crumbs and egg, then pan-fry for a tasty and healthy snack.
- Whole Roasted Salmon: Roast a whole fresh salmon with herbs and lemon for an impressive and healthy meal.
- Salmon Stir-Fry: Sauté fresh or canned salmon with veggies, such as broccoli and carrots, for a healthy and flavorful stir-fry.
- Salmon Stuffed Avocado: Stuff avocado halves with canned salmon and herbs for a healthy and delicious snack or appetizer.
Pin It For Later
I hope this has helped you plan for how much salmon to buy for your next seafood dinner. The general rule of thumb is 3-4 ounces per person for regular fish and 2-3 ounces for smoked or salted salmon.
Salmon is so delicious and nutritious, I hope all the list of all the different ways to cook it has inspired you to cook salmon regularly each week.
For more on what I'm cooking up, follow me on Instagram or Facebook. You might also like my FREE printable weekly meal planner.
Cheers friends! Sabrina
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