Calorie chum prepared in different ways. Keta: calories, useful properties, interesting facts, recipes Baked fish requires such products

For those who take care of their health, the question of how the calorie content of salmon fish changes depending on the method of preparation is very important. The number of calories in baked keta, slightly salted, fresh, smoked and fried keta varies.

boiled

Boiled and freshly caught fish are similar in terms of calorie content and composition of BJU.

A 100-gram serving of fresh chum contains 127 kcal, which will give a person 19 grams of protein and 5.62 grams of fat. There are no carbohydrates at all.
There are almost the same number of calories in boiled chum salmon - 125. The composition of protein in 100 grams is the same - 19, but there is a little less fat - 5.45 grams.
A fragrant fish ear is obtained from boiled chum salmon.

But it is worth noting that when boiling (boiling), some of the trace elements and vitamins are lost.

Baked in the oven

For fish, baking in the oven is one of the best cooking options. More useful properties are preserved, and there is less trouble for the hostess.

100 grams of baked chum salmon contains 146 kcal. BJU is equal to 22 / 6.5 / 0.

For baked fish, the following products are needed:

chum salmon with steaks - 8-9 pcs.;
hard cheese - 90-110 g;
sunflower oil - 4 tbsp. spoons;
small ripe tomato - 2-4 pcs.;
soy sauce - 3 tbsp. spoons;
lemon juice - floor. dessert spoon;
greens, different types of pepper, salt.

The cooking process includes the following steps:

make a marinade for chum salmon: mix finely chopped greens (a proven option is parsley and dill) with soy sauce, add sunflower oil, seasonings, salt;
roll the pieces of chum salmon in the marinade and let stand for at least 20 minutes;
cut the tomatoes into rings;
roll small indentations from foil; put the fish on foil, sprinkle with lemon juice and decorate with tomato slices;
preheat the oven to 170–190 degrees and bake the ketu for no more than 25 minutes;
Sprinkle the baked salmon pulled out of the oven with grated cheese.

fried

Everyone who is interested in KBJU products knows firsthand that frying adds extra calories due to the frying oil used. Keta fish is no exception.

100 grams of fried salmon contains 229 kcal. From this serving, a person will receive 19.6 grams of protein and 16.74 grams of fat. There are no carbohydrates.

To cook fried fish, you need the following products:

fish - 4-5 pieces or steaks;
carrots - 2-3 pieces;
onions - 1-2 pieces;
sunflower oil for frying;
greens, different types of pepper, salt to taste;
lemon juice - floor. dessert spoon.

The cooking process consists of successive stages.

Make a vegetable fry: grate the carrots coarsely, dice the onions and fry in oil until soft.
Heat another frying pan well, pour in vegetable oil and fry, after salting and peppering the pieces of fish on both sides. The entire roasting time should not exceed 8-9 minutes.
Close the lid and steam the fish steaks for 5 minutes until cooked, put the vegetable fry on top.
Drizzle with lemon juice before serving.

Keta for a couple

The calorie content of chum salmon for a couple is 131 kcal.

In a serving of 100 grams of fish, 21.9 g of protein; 5.98 g - fat and absolutely no carbohydrates.

Steam fish is the basis of any dietary and healthy diet.

If you want to stay alert, overcome premature old age and lose extra pounds, then steamed fish should appear on your table at least once a week.

Smoked

If you eat 100 grams of smoked fish, then a person will receive 121 kcal, as well as 21.3 grams of protein and 9.24 grams of fat. He won't get carbohydrates.

For this fish, cold smoking is most often used.

Store-bought smoked chum salmon may also contain various preservatives for a longer shelf life.

slightly salted

There are 186 kcal per 100-gram serving of lightly salted chum salmon. It contains BJU: 23.4 grams of protein and 9.85 grams of fat.

Although such fish is called lightly salted, there is plenty of salt there. Salt, as you know, retains water, so the next day after eating such a fish, it is better not to get up on the scales. The numbers will show weight gain even though it's just water.

What cooking method to choose?

A summary table will help you collect all the information about the methods of processing fish, calories and compare them.

To diversify the menu, ketu should be used in different types of cooking, alternating them. However, there are some nuances to keep in mind.

From the experience of the housewives, it is known that during traditional roasting, chum salmon loses water and becomes dryish. In this case, you can use the frying in batter. The batter will prevent the keta from losing all the liquid.

The best method of cooking freshly caught or thawed fish is roasting with different seasonal vegetables: zucchini, tomato, zucchini, onion, pepper, eggplant.
If you are hypertensive or you have pressure surges, then you should better exclude salted and smoked salmon. With kidney problems, salted fish is also undesirable, as it provokes swelling.
If you watch your weight and appearance, it is not recommended to choose fried salmon. Steamed or boiled fish is perfect for you.

What is useful?

In addition, the salmon meat contains important elements for the proper functioning of the heart and the entire vascular system. These are magnesium and potassium. Calcium, in tandem with phosphorus, which is also found in large quantities in chum, has a positive effect on bones and skeleton.

The hair follicles are strengthened, so the hair grows better and becomes stronger.

Keta is rich in B vitamins, which are important for the brain, which means that they affect the ability to learn, better memorize the necessary information. They strengthen the entire body and participate in metabolic processes. Vitamin E is also in chum. It plays a significant role in the proper functioning of the reproductive system at different ages.

Who is contraindicated?

Keta is contraindicated for people suffering from allergies to fish and all seafood, as well as those with individual intolerance.

In the next video, watch the dietary recipe for cooking chum salmon in the oven.

Keta rich in vitamins and minerals such as: vitamin B1 - 22%, vitamin B2 - 11.1%, vitamin B5 - 20%, vitamin B6 - 25%, vitamin B12 - 136.7%, vitamin D - 163%, vitamin PP - 42.5%, potassium - 13.4%, phosphorus - 25%, iodine - 33.3%, cobalt - 200%, copper - 11%, selenium - 66.4%, chromium - 110%

Why Keta is useful

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired calcium and phosphorus metabolism in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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This note will consider the calorie content of chum salmon fish per 100 grams in fresh, salted, slightly salted, smoked, fried, baked form.

Calorie content of fresh salmon fish per 100 grams is 128 kcal. In a 100-gram serving of the product:

19.2 g protein;
5.61 g fat;
0 g carbohydrates.

The vitamin and mineral composition of fish is represented by vitamins A, B1, B2, B5, B6, B9, B12, C, D, E, H, PP, minerals zinc, fluorine, chromium, molybdenum, manganese, copper, cobalt, iron, iodine, sodium, phosphorus, manganese, calcium, potassium.

Calorie content of boiled chum salmon per 100 grams is 125 kcal. In 100 g of the dish:

19.3 g protein;
5.5 g fat;
0 g carbohydrates.

Boiled salmon has almost the same calorie content as fresh fish. At the same time, such a product contains fewer vitamins and minerals, since some of the nutrients disappear during heat treatment.

Calorie content of fried chum salmon per 100 grams

Calorie content of fried chum salmon per 100 grams is 228 kcal. Per 100 gram serving:

19.5 g protein;
16.6 g fat;
0 g carbohydrates.

To fry fish, we need the following ingredients:

3 chum salmon steaks;
2 large carrots;
2 medium onions;
vegetable oil for frying;
salt, pepper to taste;
some lemon juice.

Recipe:

rub the carrots, cut the onion into small pieces;
put salted and peppered steaks on a heated frying pan with sunflower oil, fry them on each side (total frying time 7 - 9 minutes);
simmer the steaks over low heat under a closed lid until cooked;
at this time, fry carrots and onions in another pan;
spread the frying on the finished fish. You can sprinkle the dish on top with lemon juice for taste.

Calorie caviar of chum salmon per 100 grams, in 1 teaspoon

The calorie content of red caviar of chum salmon per 100 grams is 263 kcal. In 100 g snacks:

32 g protein;
15 g fat;
0 g carbohydrates.

The composition of the product is represented by caviar and salt. In a 100-gram serving 0.2 mg of vitamin B1, 0.11 mg of vitamin B2, 1.2 mg of vitamin PP.

The calorie content of red caviar of chum salmon in 1 teaspoon is 18.4 kcal. In a teaspoon of the product 2.24 g of protein, 1.05 g of fat, 0 g of carbohydrates.

Steamed calorie content per 100 grams

The calorie content of chum salmon per couple per 100 grams is 132 kcal. In 100 g of product:

22.7 g protein;
6 g fat;
0.5 g of carbohydrates.

Steam fish without salt can be included in almost any diet.

Smoked chum salmon calories per 100 grams

Caloric content of cold-smoked chum salmon per 100 grams is 120 kcal. In a 100-gram serving of snack:

21 g protein;
10 g fat;
0 g carbohydrates.

Purchased smoked salmon contains fish, salt and preservatives.

Salted salmon calories per 100 grams

The calorie content of lightly salted chum salmon per 100 grams is 186 kcal. Per 100 gram serving:

24 g protein;
10 g fat;
0 g carbohydrates.

The composition of the product is represented by chum salmon fillet, salt, preservatives.

Calorie baked in the oven chum salmon per 100 grams

Calorie content of baked chum salmon per 100 grams is 146 kcal. In 100 g of baked fish:

22 g protein;
6.6 g fat;
0 g carbohydrates.

Ingredients for the dish:

chum salmon steaks - 8 pcs.;
olive oil - 5 tablespoons;
soy sauce - 4 - 5 tablespoons;
parsley, black pepper, salt to taste;
100 g of hard cheese;
medium-sized tomato - 2 pcs.;
some lemon juice.

Stages of cooking keta in the oven:

finely chop the parsley, cut the tomatoes into rings;
we prepare the marinade for fish: in a bowl, mix parsley with olive oil, soy sauce, black pepper, salt;
put the chum salmon steaks in the marinade, roll the fish so that it is well soaked;
while the steaks are marinating, grate the cheese on a coarse grater;
from the foil we turn the "boats";
put the fish on foil, pour lemon juice on top, decorate with tomato slices;
preheat the oven to 170 degrees;
bake the fish for 20 minutes;
sprinkle hot baked fish with grated hard cheese.

The benefits of chum salmon

The beneficial properties of salmon fish include:

the product is saturated with healthy fats and proteins, which are necessary for the normal functioning of the brain;
with regular consumption of fish, the condition of the liver improves, the work of the stomach and intestines is stimulated;
doctors advise eating such steamed and baked fish to prevent depression;
the low calorie content of the product allows you to use ketu in almost any diet and during weight loss;

vitamin E fish has a beneficial effect on the state of the reproductive system;
the benefits of chum salmon for the heart and blood vessels have been proven;
fish oil obtained from fish is actively used for the manufacture of cosmetic masks;
chum salmon stimulates the immune system, providing prevention of acute respiratory viral infections and influenza;
vitamins and minerals of fish improve the condition of nails, hair, and have a beneficial effect on eye health.

Harm chum salmon

Contraindications to the use of the product are:

individual intolerance to fish;
exacerbation of diseases of the gallbladder, liver, stomach, intestines;
salted fish can provoke puffiness;
fried salmon should be excluded from the diet during diet and weight loss.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

This type of heat treatment as smoking has been known for a long time. Smoking is used to improve taste, consumer characteristics, and the shelf life of a smoked product also increases. When smoked, the product takes on a new aroma, the culinary properties of the product change completely.

Usually meat or fish is smoked, while smoking smoke has the properties to preserve the consumer and taste qualities of the product.

Smoked fish calories

The average calorie content of smoked fish is 196 kcal per 100 grams of product.

The composition and useful properties of smoked fish

The benefits of smoked fish primarily depend on the presence of vitamins, minerals and other useful components in it, but if the benefits of fresh fish are undeniable, then the benefits of smoked fish are in doubt. During the production of smoked fish, it is exposed to various influences, its chemical composition changes, and the number of useful properties in such fish decreases. And sometimes eating smoked fish can be harmful to health. When fish is smoked, carcinogens, toxic compounds are formed in its composition, which can increase the risk of cancer.

Smoked fish in cooking

Over time, people have learned to cook real works of culinary skill. Nowadays, some types of smoked fish are a delicacy recognized all over the world. On the shelves of our stores today you can find a huge number of various types of smoked fish.

There are types of smoked fish that can be attributed to the daily diet, such as, for example,. But there are those types of smoked fish that are more suitable for the festive table.

Smoked fish may also differ in calorie content, it depends on the initial raw materials and the method of smoking the product.