Mix all ingredients into a food processor Place Salmon in a pan & cover with the ingredients marinade For 3 to 4 hrs Fry in a high heat pan 2 to 4 minutes on each side depending on thickness
Video
Notes
Frying fresh Atlantic salmon is a nutritious way to enjoy this flavorful fish, although the cooking method and added ingredients can influence its nutritional profile. Here's a breakdown of the key nutrients in fresh Atlantic salmon and some health benefits:
Key Nutrients in Atlantic Salmon:
Protein:
Salmon is rich in high-quality protein, essential for muscle growth, repair, and overall body functions.
A 3.5-ounce (100-gram) portion provides about 20-25 grams of protein.
Omega-3 Fatty Acids:
Salmon is one of the best natural sources of long-chain omega-3 fatty acids (EPA and DHA), which are important for heart health, brain function, and reducing inflammation.
A 3.5-ounce serving can contain 1.5–2 grams of omega-3s.
Vitamins:
Vitamin D: Salmon is rich in vitamin D, which supports bone health and immune function.
B Vitamins: Salmon is a good source of B vitamins (especially B12, B6, and niacin), which support energy production and brain health.
Vitamin A: Supports healthy vision and immune function.
Minerals:
Selenium: Essential for thyroid function, DNA production, and protecting the body from oxidative damage.
Potassium: Helps regulate blood pressure and balance fluid in the body.
Phosphorus: Supports healthy bones and teeth.
Health Benefits of Eating Atlantic Salmon:
Heart Health:
The omega-3 fatty acids in salmon can help lower the risk of heart disease by reducing blood pressure, lowering triglyceride levels, and improving cholesterol profiles.
Brain Health:
Omega-3s in salmon support cognitive function, and regular consumption has been linked to a reduced risk of neurodegenerative diseases like Alzheimer’s.
Inflammation Reduction:
Salmon’s anti-inflammatory properties can help reduce the risk of chronic diseases like arthritis, certain cancers, and metabolic syndrome.
Supports Weight Management:
The combination of protein and healthy fats in salmon helps increase satiety and may aid in weight management by curbing hunger.
Boosts Skin Health:
Omega-3s and vitamin A contribute to healthier, more elastic skin by reducing inflammation and promoting cell regeneration.
Considerations When Frying Salmon:
Cooking Fat: Frying with heart-healthy oils like olive or avocado oil enhances the health benefits, as these oils are rich in unsaturated fats. Avoid frying in oils high in trans fats or saturated fats.
Retaining Nutrients: While frying at high heat, some of the delicate omega-3s may be reduced. To retain more nutrients, avoid overcooking or deep frying.
Summary:
Frying fresh Atlantic salmon provides high-quality protein, heart-healthy omega-3s, and a range of vitamins and minerals that support overall health. Just be mindful of the frying oil and cooking method to maximize the nutritional benefits.