Are you looking for a delicious and healthy recipe to add to your meal plan? Look no further than 1 cup of lomi salmon, which contains 150 calories. This Hawaiian dish is not only flavorful but also packed with protein, healthy fats, and essential nutrients.

One serving of lomi salmon has about 14 grams of protein that can fuel your muscles and help you stay full for longer periods. It's also a good source of omega-3 fatty acids, which are essential for brain function, heart health, and reducing inflammation in the body. Additionally, lomi salmon is rich in vitamins A, C, and D, as well as iron, calcium, and potassium.

In this article, we'll discuss the calorie, protein, fat, and carbohydrate content of lomi salmon, its vitamin and mineral composition, and the many benefits of incorporating it into your diet. We'll also share some tips and recipe ideas to help you make the most out of this tasty dish.

Calorie Content of Lomi Salmon

One cup of lomi salmon contains approximately 150 calories. This calorie intake is relatively low compared to other types of fish like salmon, tuna, or mackerel, making it an ideal meal option for people who are trying to lose weight or maintain a healthy weight. However, the exact number of calories will depend upon the specific recipe used to prepare lomi salmon. It is important to note that the calorie content of lomi salmon can vary based on the serving size and the ingredients used to prepare it. Additionally, some recipes may be higher in calories due to added oils, sauces, or seasonings. Therefore, it is always recommended to check the nutritional information of your lomi salmon recipe to ensure that it aligns with your dietary needs and goals.

Protein Content of Lomi Salmon

Lomi salmon is a great source of protein, with a typical serving size of one cup containing about 14 grams of this macronutrient. Protein is vital for numerous functions in the body, including building and repairing tissues, supporting immune function, promoting healthy skin and hair, and maintaining proper fluid balance. The protein content of lomi salmon may vary slightly depending on the specific recipe used and the type of fish used to prepare it. However, even in its most basic form, lomi salmon is still an excellent source of protein, making it a smart addition to any balanced meal plan.

Fat Content of Lomi Salmon

Lomi salmon is a rich source of healthy fats, particularly omega-3 fatty acids that are essential for optimal health. One serving size of lomi salmon contains around 5 grams of fat, including 1.8 grams of polyunsaturated fat and 1.5 grams of monounsaturated fat. These healthy fats have numerous benefits, including reducing inflammation in the body, supporting brain function, and promoting heart health. However, it is important to consume healthy fats in moderation as they are high in calories. For this reason, it is necessary to pay attention to the amount of lomi salmon you consume, especially if you are trying to lose weight or manage your calorie intake.

Carbohydrate Content of Lomi Salmon

Lomi salmon is relatively low in carbohydrates, with one serving size containing only about 6 grams of carbs. As such, it is an ideal dish for those who are following a low-carb or keto diet. However, the exact amount of carbohydrates in lomi salmon may depend on the specific recipe used to prepare it. Some recipes may include starchy vegetables, such as taro or sweet potatoes, which can increase the carb content of the dish. Therefore, it is always advisable to check the nutritional information of your lomi salmon recipe before consuming it.

Vitamin and Mineral Content of Lomi Salmon

Lomi salmon is a nutrient-dense dish that contains numerous vitamins and minerals necessary for optimal health. One serving size of lomi salmon contains high amounts of vitamin A, vitamin C, vitamin D, calcium, iron, and potassium. Vitamin A is essential for promoting healthy vision, supporting immune function, and maintaining healthy skin and hair. Vitamin C is vital for immune function, collagen production, and reducing inflammation in the body. Vitamin D is necessary for healthy bones and teeth, while calcium is essential for strong bones and nerve function. Iron is essential for carrying oxygen throughout the body, while potassium is necessary for regulating fluid balance and blood pressure. Overall, lomi salmon is an excellent source of essential vitamins and minerals that can help support your overall health and wellbeing.

Benefits of Eating Lomi Salmon

There are numerous benefits to incorporating lomi salmon into your meal plan. One of the most significant benefits of lomi salmon is its high protein content, which can help you feel full and satisfied for longer periods, making it an ideal meal option for weight loss. Lomi salmon is also rich in essential omega-3 fatty acids, which can help reduce inflammation in the body, reduce the risk of heart disease, and support brain function. Additionally, lomi salmon is a great source of essential vitamins and minerals that can help support optimal health and wellbeing. Finally, the wide variety of recipes and cooking methods for lomi salmon make it easy to integrate into your daily meal plan, making it a healthy and delicious addition to your diet.

Cooking Tips for Lomi Salmon

Preparing lomi salmon is relatively easy and straightforward. Here are some essential cooking tips to help you get the best results:

• When selecting your salmon, look for fresh salmon fillets that have a bright color, firm texture, and a clean, mild smell.
• To make the dish more flavorful, marinate the salmon with garlic, ginger, and other herbs or spices of your choice.
• When cooking the salmon, try to use minimal oil, and cook it on a low to medium heat to prevent burning.
• For added vegetables and fiber, try adding diced onions, tomatoes, cucumbers, or peppers to your lomi salmon recipe.

Lomi Salmon Recipe Ideas

Lomi salmon is a versatile dish that can be prepared multiple ways. Here are some popular lomi salmon recipe ideas to try at home:

• Lomi Salmon Poke Bowl: Layer cooked brown rice, sliced cucumbers, carrots, avocado, and lomi salmon in a bowl. Top with sesame seeds and sriracha mayo.
• Lomi Salmon Tacos: Spoon lomi salmon onto warmed tortillas, and top with shredded lettuce, guacamole, and fresh cilantro.
• Lomi Salmon Salad: Mix together fresh greens, grape tomatoes, red onions, and grilled salmon. Drizzle with olive oil and vinegar dressing.
• Lomi Salmon Fried Rice: Combine cooked brown rice, peas, carrots, scrambled eggs, and lomi salmon in a pan. Season with soy sauce and white pepper.

Best Ways to Serve Lomi Salmon

Lomi salmon can be served as a standalone dish or as a complement to other entrees. Here are some popular ways to serve lomi salmon:

• As a side dish: Serve lomi salmon alongside steamed vegetables, rice or quinoa, and your favorite lean protein.
• As a salad topping: Add lomi salmon to your favorite salad recipe for a dose of healthy fats and protein.
• In a poke bowl: Combine lomi salmon with steamed rice, pickled ginger, edamame, sliced avocado, and soy sauce.
• In a wrap or sandwich: Spoon lomi salmon onto a pita, wrap, or sandwich with lettuce, sprouts, and sliced tomatoes.

Lomi Salmon Storage Tips

Lomi salmon can be stored in the refrigerator for up to two days, provided it is kept in an airtight container or wrapped tightly in plastic wrap to prevent exposure to air and moisture. If you want to freeze your lomi salmon, portion it into plastic bags or containers and store it in the freezer for up to three months. However, keep in mind that the texture and quality of lomi salmon may not be as good after being frozen and thawed. It is essential to reheat lomi salmon thoroughly before consuming it to prevent foodborne illness.