Are you looking for a delicious and healthy meal option? Look no further than 1 fillet (6 oz) of blackened salmon! Not only does this dish taste great, but it is also packed with nutrients to keep you feeling full and satisfied. With only 300 calories, it's perfect for anyone looking to maintain a healthy diet.
In addition to being low in calories, blackened salmon is also a great source of protein, with each serving containing approximately 36 grams. It also contains heart-healthy omega-3 fatty acids, making it a great choice for anyone looking to improve their cardiovascular health.
In this article, we'll explore some practical tips and strategies for cooking and serving blackened salmon, as well as discuss some of its potential health benefits.
Serving Size
A serving size of 1 fillet (6 oz) of blackened salmon contains 300 calories. It's important to note that the nutrient content of blackened salmon will vary depending on how it is prepared and served.
Calories per Serving
A serving size of 1 fillet (6 oz) of blackened salmon contains 300 calories. This makes it a great option for anyone looking to maintain a calorie-controlled diet without sacrificing taste or nutrition.
Protein
A serving size of 1 fillet (6 oz) of blackened salmon contains approximately 36 grams of protein. This makes it a great option for anyone looking to increase their protein intake, especially athletes or active individuals.
Fat Content
A serving size of 1 fillet (6 oz) of blackened salmon contains approximately 15 grams of fat. Of this, 4 grams are saturated fat and 11 grams are unsaturated fat, which includes omega-3 fatty acids.
Carbohydrates
A serving size of 1 fillet (6 oz) of blackened salmon contains only 1 gram of carbohydrates. This makes it a great option for anyone looking to maintain their carbohydrate intake, while still getting the nutrients they need.
Cholesterol
A serving size of 1 fillet (6 oz) of blackened salmon contains approximately 105 milligrams of cholesterol. This is less than the recommended daily intake for most people and is unlikely to have a significant impact on cholesterol levels in healthy individuals.
Sodium
A serving size of 1 fillet (6 oz) of blackened salmon contains approximately 335 milligrams of sodium. While this is some sodium, it is still considered a low-sodium food by most standards.
Vitamins and Minerals
A serving size of 1 fillet (6 oz) of blackened salmon contains approximately 30% of the daily recommended value of vitamin D, as well as significant amounts of vitamin B12 and selenium. It is also a good source of potassium and magnesium, which are important minerals for cardiovascular health.
Potential Benefits
The omega-3 fatty acids found in salmon have been shown to improve cardiovascular health by reducing inflammation, lowering blood pressure, and improving cholesterol levels. Salmon also contains antioxidants, such as astaxanthin, which can help reduce inflammation and protect against oxidative stress. Additionally, studies have suggested that consuming salmon may benefit brain health and reduce the risk of certain types of cancer.
Culinary Tips
- Season the salmon with a blend of spices, such as paprika, garlic powder, and cayenne pepper, before cooking to give it a spicy and flavorful kick. - Cook the salmon on a grill, in a pan, or in the oven until it is cooked through and slightly charred on the outside. - Serve the salmon with a side of roasted vegetables or a salad for a well-rounded meal.
Eating a serving of blackened salmon can provide a variety of health benefits, including improved heart health and reduced inflammation.
5 FAQ about 6 oz Blackened Salmon with 300 calories
1. What is blackened salmon?
Blackened salmon is a cooking technique that involves seasoning the fish with a blend of spices and herbs, and then cooking it in a hot skillet until the seasoning forms a black crust on the surface. This method originated in Louisiana and is commonly used in Cajun and Creole cuisine.
2. How many calories are in a 6 oz blackened salmon fillet?
A 6 oz blackened salmon fillet typically contains around 300 calories. However, this can vary depending on the specific recipe and ingredients used.
3. Is blackened salmon healthy?
Blackened salmon can be a healthy option as it is a good source of protein and omega-3 fatty acids. However, the calorie and fat content can vary depending on the seasoning and cooking method used. It is best to use a light seasoning and cook the salmon in a healthy way such as baking or grilling.
4. How do you cook blackened salmon?
To cook blackened salmon, you will need a skillet that can withstand high heat. Preheat the skillet over high heat until it is smoking hot. Rub the salmon with a blend of seasonings and herbs, then place it in the skillet skin-side down. Cook for 3-4 minutes on each side or until the seasoning forms a black crust and the fish is cooked through.
5. What can I serve with blackened salmon?
Blackened salmon can be paired with a variety of sides including rice, quinoa, roasted vegetables, or a salad. It is a versatile dish that can be customized to your personal taste preferences.