If you're looking for a delicious and healthy meal, look no further than a medium salmon steak baked or broiled. With just 243 calories, it's a great option for anyone looking to eat healthily while still enjoying their meals.

Not only is salmon low in calories, but it's also packed with nutrients. It's an excellent source of protein, omega-3 fatty acids, and several vitamins and minerals, making it a nutritious addition to any meal.

In this article, we'll explore everything you need to know about cooking and serving salmon, as well as its many health benefits.

Nutritional Information

A medium salmon steak contains 243 calories, 18 grams of protein, and 17 grams of fat. It is also a good source of omega-3 fatty acids, vitamins B12 and D, and minerals such as selenium and phosphorus. Omega-3 fatty acids have been shown to reduce inflammation, lower blood pressure, and improve brain function. Vitamin B12 is important for maintaining healthy nerve and blood cells, while vitamin D is essential for maintaining healthy bones. Selenium is a mineral that helps protect against oxidative damage, while phosphorus is important for bone health and the production of DNA and RNA.

Health Benefits of Salmon

Eating salmon has many health benefits, thanks to its impressive nutrient profile. Some of the benefits of incorporating salmon into your diet include:

• Reduced inflammation
• Improved brain function
• Lowered blood pressure
• Reduced risk of heart disease

How to Bake or Broil Salmon

Baking or broiling salmon is an easy and healthy way to prepare it. To bake or broil salmon, follow these steps:

1. Preheat your oven or broiler to 400°F
2. Season your salmon with salt, pepper, herbs, or spices
3. Place your salmon in a baking dish or on a foil-lined baking sheet
4. Bake or broil your salmon for 12-15 minutes, or until it is cooked to your liking

Pairings with Salmon

Salmon can be paired with a variety of healthy sides to create a well-rounded and delicious meal. Some great pairings with salmon include:

• Roasted vegetables, such as broccoli, asparagus, or sweet potatoes
• Quinoa or brown rice
• A side salad topped with a light vinaigrette
• Steamed or sautéed greens, such as kale or spinach

Serving Size of Salmon

A medium salmon steak that is 5/8" thick is considered one serving of salmon. For a healthy meal, pair your salmon with a variety of vegetables and a small amount of whole grains.

Different Cuts of Salmon

Salmon can be purchased in a variety of cuts, each with its own unique texture and taste. Some common cuts of salmon include:

• Fillet: the most common cut of salmon, fillets are boneless and can be purchased with or without skin
• Steak: salmon steaks are cross-cut sections of the fish that include the bone
• Whole fish: a whole salmon can be purchased for a special occasion or for smoking or grilling

Salmon Cooking Tips

When cooking salmon, there are a few tips to keep in mind to ensure that it turns out delicious every time. Some tips for cooking salmon include:

• Pat your salmon dry before cooking to help it brown better
• Season your salmon with salt, pepper, herbs, or spices for flavor
• Avoid overcooking your salmon, as it can become dry and unappetizing
• Use a meat thermometer to ensure that your salmon is cooked to a safe internal temperature of 145°F

Variations of Baked or Broiled Salmon

While baked or broiled salmon is delicious on its own, there are many ways to vary the flavor and add more variety to your meals. Some variations of baked or broiled salmon include:

• Brushing your salmon with a glaze or marinade before cooking
• Stuffing your salmon with a flavorful filling, such as spinach and goat cheese or herbs and garlic
• Adding a crust to your salmon, such as a nut or herb crust
• Serving your salmon with a flavorful sauce, such as a lemon-dill sauce or a garlic butter sauce

Salmon and Weight Loss

Incorporating salmon into your diet can be a helpful tool for weight loss. Thanks to its high protein content, salmon can help you feel fuller for longer, reducing the likelihood of overeating or snacking between meals. Additionally, salmon's omega-3 fatty acids have been shown to reduce inflammation, which can contribute to weight gain and other health problems.

Salmon and Heart Health

Eating salmon regularly can be beneficial for heart health, thanks to its impressive nutrient profile. Omega-3 fatty acids in salmon have been shown to reduce inflammation, lower blood pressure, and reduce the risk of heart disease. Additionally, salmon is an excellent source of protein, which can help improve overall heart health and reduce the risk of heart disease.