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How to know which is the best salmon in the supermarket
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Its origin or place of provenance, or the possibility that the salmon has or has not been frozen are key factors in choosing the best one when buying
This is how they fool us with some messages on food labels
Salmon is one of the most tempting fish. It has a mild flavor, which even the smallest of the house like, it is versatile since there are countless ways to cook it, and it is a source of nutrients and benefits.
It is one of the most common fish in our dishes, and with good reason: its richness in vitamins A and D, or its high content of the beneficial ones omega-3 fatty acids make it one of the most recommended foods in the diet.
When buying salmon, we must take into account a couple of points. First of all, as Dr. Amil López, dietitian-nutritionist and collaborator of Doctoralia explains, we must look at the product labelAs this “offers the consumer valuable information”, such as “if the product has been thawed or not, the date of best before use, or even if it comes from extractive fishing or aquaculture”.
The doctor insists on the latter, emphasizing the need to “look at their origin.” “The one that comes from the fish farm has a higher percentage of saturated fat and a lower level of omega-3 fatty acids”, the doctor points out. But it is totally free of anisakis, which must also be taken into account ”, he adds.
Techniques for an anisakis-free salmon
Not all fish can have anisakis: freshwater fish, such as tricks or carp, or shellfish are free of this parasite. But, in the case of salmon, it can happen, so care must be taken when consuming it. It is not a problem if the fish has been frozen at -20º for at least 24 hours. In domestic freezers, as they do not reach this temperature, they must be kept frozen for five days. When cooking, if the salmon is cooked at more than 60 degrees for at least one minute, it is enough to kill the parasite.
The benefits of salmon are multiple. Dr. López explains that this fish “has proteins of high biological value and vitamins of group B”, which intervene “in the formation of red blood cells, in the proper functioning of the nervous system and in the increase of defenses ». The doctor also highlights “the large amount of fat-soluble vitamins it has, such as vitamins A and D” and the role it plays as a “source of magnesium and iodine.”
Likewise, as it is a fatty or blue fish, the dietician-nutritionist insists that “its contribution of omega-3 fatty acids is very interesting” since, as they contribute “to reduce the levels of inflammation, glucose, cholesterol and plasma triglycerides” As well as “increase the fluidity of the blood”, it is a great product to prevent the formation of thrombi.
Benefits of salmon
- Some studies suggest that they reduce depressive symptoms and anxiety
- It is rich in potassium and phosphorus, as well as selenium, iron, calcium and iodine
- Although it is a fatty food, it is low in unhealthy fat and calories
- Its regular consumption can help reduce risk factors for cardiovascular disease