If you're looking for a delicious and healthy option for your next meal, consider cooking up a 1 fillet (159.0 g) of Coho Salmon. Not only is salmon packed with flavor, it's also a great source of many essential vitamins and nutrients.

With only 254 calories per serving, Coho Salmon is a low-calorie but high-protein food that can help you meet your nutritional needs without compromising your goals. It's also a great source of omega-3 fatty acids, which have been linked to improved heart health.

In this article, we'll explore more about the nutritional benefits, cooking methods, and sustainability of Coho Salmon, as well as provide some recipe ideas to help you get started.

Calorie Count

As mentioned earlier, 1 fillet (159.0 g) of Coho Salmon contains only 254 calories. This makes it an ideal protein source for those watching their calorie intake or trying to lose weight.

Protein Content

In addition to being low in calories, Coho Salmon is also a great source of protein. With 28.6 grams of protein in each serving, it can help you meet your daily protein needs and keep you feeling full for longer periods of time.

Vitamin and Mineral Content

Coho Salmon is loaded with essential vitamins and minerals. A single serving contains approximately 97% of your daily recommended intake of vitamin D, 80% of your selenium, 65% of your vitamin B12, and 20% of your potassium. These nutrients are crucial for maintaining a healthy body and preventing chronic diseases.

Omega-3 Fatty Acids

Coho Salmon is one of the best sources of omega-3 fatty acids, which are essential for optimal health. These healthy fats are known to reduce inflammation, lower blood pressure, and improve heart health.

Weight and Serving Size

A single serving of Coho Salmon is typically around 159.0 grams (5.6 ounces). It's important to keep in mind that the nutritional information provided above is for this specific serving size. If you're serving more or less than this, you will need to adjust the nutritional value accordingly.

Cooking Methods

There are many ways to cook Coho Salmon, including grilling, baking, pan-searing, and even poaching. Regardless of how you choose to cook it, be sure to not overcook your salmon, as this can result in a dry and less flavorful dish. Additionally, consider seasoning your salmon with herbs and spices to add even more flavor without adding unnecessary calories.

Health Benefits

In addition to being a great source of protein and nutrients, research has shown that consuming Coho Salmon regularly can have many health benefits. These include a lower risk of heart disease, improved brain function, and reduced inflammation.

Sustainability

When selecting Coho Salmon, it's important to choose a sustainable option. Look for salmon that is certified by the Marine Stewardship Council (MSC) or that has been caught using sustainable fishing practices. By making sustainable choices, we can help to protect our oceans and ensure a stable supply of seafood for future generations.

Recipe Ideas

There are endless ways to incorporate Coho Salmon into your meals. Here are just a few recipe ideas to get you started: - Grilled Coho Salmon with Lemon and Dill - Baked Coho Salmon with Garlic and Rosemary

Safety and Precautions

While Coho Salmon can be a healthy and delicious addition to your diet, it's important to handle it safely to prevent foodborne illness. Always wash your hands before and after handling raw salmon, and be sure to cook it to an internal temperature of 145°F (63°C) to kill any harmful bacteria. Additionally, be cautious when consuming raw or undercooked salmon, as it can contain parasites that can cause illness.