It’s a delicious addition to your weekend bagel, but is smoked salmon healthy?
We’re taking a closer look at the nutrition benefits and health concerns surrounding this seafood specialty.
Smoked salmon is a culinary treat.
It can be silky smooth or tender and flaky.
It’s loaded with flavor and adds the perfect salty touch to many of our favorite dishes.
Here, we answer the most common questions about smoked salmon.
What Is Smoked Salmon?
Like so many foods from our history, smoked salmon was a food born out of necessity.
This has, in turn, produced a more reliable end product.
There are two methods used for smokingcold and hot.
This keeps the salmon texture similar to its raw state, resulting in that smooth texture.
This results in a flaky texture and a deep, smoky flavor.
Nutrition and Health Benefits of Smoked Salmon
Salmon almost always tops healthy food lists.
Notably, it’s thetypeof fat that’s significant, says Shea Rawn.
“Smoked salmon is rich in omega-3 fatty acids.
These health-promoting essential fats provide benefits across the lifespanespecially brain, heart and eye health benefits.”
Smoked salmon is also a great source of protein.
Per theUSDA, there are 16 grams of protein in a 3-ounce serving.
Salmon also serves up B vitamins, known as the energy vitamins, because of their role in metabolism.
They help turn the food we eat into energy our bodies can use.
Make lower-sodium food choices throughout the rest of your day."
Shea Rawn recommends enjoying cured and smoked foods on occasion and pairing them with lower sodium and whole foods.
However, general guidelines recommend pregnant women cook hot-smoked salmon to 165 F before consuming.
Cold-smoked salmon, which is not fully cooked, carries the potential for foodborne illness, specifically from listeriosis.
Tips for Buying Smoked Salmon
If possible, look for wild-caught smoked salmon versus farmed salmon.
Wild-caught salmon tend to have a more robust nutrition profile and typically rank higher when it comes to sustainability.
Don’t forget to check the date, as well, to ensure the product hasn’t expired.
Color will also vary by variety from orangey pink to deep red."
O’Brien Price also recommends choosing packages that don’t have excessive moisture and aren’t packed too dense.
If desired, smoked salmon can also be kept in the freezer for up to three months.
How to Enjoy Smoked Salmon
There are plenty ofdelicious ways to enjoy smoked salmon.
Use it as a topping for pizza.
Shape your dough, top it with olive oil and fresh ricotta, then bake.
Top with fresh herbs and smoked salmon just before serving.
Shea Rawn proclaims that “simple is best!”
O’Brien Price prefers cold-smoked salmon for cold applications, as it tends to be more delicate and silky.
“The flavor is often not quite as intense, which lends for easier eating.”
The Bottom Line
Smoked salmon is a delicacy to be enjoyed.
If you’re pregnant, avoid cold-smoked salmon and heat hot-smoked salmon up.
Children, older adults and people with compromised immune systems should also avoid cold-smoked salmon.
