This healthy steamed salmon in the Mediterranean style with garlic, lemon, and fresh herbs is the perfect quick dinner (25 minutes from start to finish!) You get amazing results with very little work: salmon that is cooked just right and is tender, moist, and full of flavor. Be sure to check out the step-by-step tutorial, and grab my tips and suggested sides and salads!.
Im a big fan of salmon. Its healthy. Quick. You can eat this dinner whenever you want to look fancy without having to put in a lot of work.
I’ve grilled salmon with mango salsa, pan-seared or blackened it, and baked it in foil packets with vegetables. etc.
A few days ago, I was learning about steamed fish in the Professional Chef. Also that same day, I was reading the book Istanbul and Beyond and came across a recipe for steamed salmon cooked in the Turkish style. I took inspiration from these two sources to create this tasty steamed salmon with a Mediterranean twist!.
Salmon is one of the most popular fish in the world. It looks good and tastes good because it is orange-pink and has a rich, fatty texture.
While salmon can be prepared in many ways – baked, grilled, smoked, etc – one of the healthiest cooking methods is steaming But is steamed salmon really that good for you? Let’s take a closer look at the nutrition, benefits, and potential downsides.
Nutrition Profile of Steamed Salmon
Salmon is low in calories but high in nutrients, A 3-4 ounce serving of steamed salmon contains around 200 calories It is an excellent source of high-quality protein to support muscle growth and repair
Salmon is one of the best food sources of omega-3 fatty acids. Omega-3s are a good kind of unsaturated fat that lowers triglycerides and fights inflammation. The two main omega-3s in salmon are EPA and DHA. Consuming salmon can help you meet the recommended daily intake for omega-3s.
Along with omega-3s and protein, steamed salmon is full of the following nutrients:
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Vitamin B12 – Salmon provides over 300% of the recommended daily amount of B12 per serving. This vitamin is important for nerve function, brain health, and red blood cell formation.
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Potassium – With about 25-30% of the RDI per serving, salmon is high in potassium which can help lower blood pressure.
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Selenium – Salmon is one of the best sources of the antioxidant mineral selenium which supports thyroid and immune system function.
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Vitamin D – Wild salmon contains vitamin D which aids calcium absorption and bone health.
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Phosphorus – Salmon provides 15-20% of the RDI for phosphorus, a mineral that works with calcium to build strong bones and teeth.
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Niacin – Salmon contains 6-8% of the RDI for niacin or vitamin B3. Niacin helps convert food into energy and promotes healthy skin.
Compared to other cooking methods, steaming retains more of salmon’s natural moisture, healthy fats, vitamins, and minerals. Grilling or pan-frying can cause some nutrients to leach out.
Benefits of Steamed Salmon for Your Health
Eating steamed salmon provides many benefits:
Heart Health
The omega-3 fatty acids EPA and DHA in salmon can improve cardiovascular health by:
- Lowering triglycerides and blood pressure
- Preventing dangerous heart rhythms
- Reducing arterial plaque buildup
- Decreasing inflammation
Eating salmon just once a week can reduce the risk of dying from coronary heart disease by up to 35%.
Brain Function
The omega-3 DHA comprises over 90% of the omega-3s in salmon. DHA makes up a major structural component of the brain and eyes. Consuming salmon supplies the DHA needed to support optimal brain function.
Studies associate higher intakes of salmon with improved memory, learning, and cognition. The nutrients in salmon may also delay cognitive decline.
Vision Health
Salmon contains two carotenoids called astaxanthin and lutein which filter blue light and prevent eye damage.
Regularly eating salmon can decrease your risk of two common eye disorders – age-related macular degeneration and cataracts.
Cancer Prevention
The selenium in salmon activates enzymes that neutralize free radicals and prevent DNA damage. Salmon’s anti-inflammatory effects may also inhibit cancer cell growth.
Observational studies link higher salmon intake with reduced risks of breast, colorectal, and prostate cancers.
Joint Health
Salmon provides omega-3s that lubricate joints and vitamin D that aids calcium absorption. Together, these nutrients keep your bones strong and prevent osteoporosis.
Salmon’s anti-inflammatory properties can also soothe joint pain and stiffness caused by arthritis.
Prevents Birth Defects
Salmon is one of the few natural food sources of vitamin B12. Consuming enough vitamin B12 before and during pregnancy is vital to prevent neurological birth defects.
Salmon also contains vitamin D and selenium that support a healthy pregnancy.
Potential Downsides of Steamed Salmon
While salmon offers many benefits, there are a couple things to keep in mind:
Contains Cholesterol
Salmon contains about 50-70 mg of cholesterol per 3-4 ounce serving. For some individuals, this may contribute to high blood cholesterol. However, salmon’s omega-3s are proven to protect the heart.
Can Contain Pollutants
Farmed salmon and wild salmon from contaminated waters may contain pollutants like PCBs, dioxins, and heavy metals. To minimize exposure, opt for wild-caught Alaskan salmon.
Has Sodium
If you salt salmon before steaming, this can increase the sodium content. For a low-sodium preparation, skip seasoning with salt.
Allergies
Salmon allergies, though rare, can cause reactions ranging from mild symptoms to anaphylaxis. If you have a seafood allergy, avoid salmon.
Is Steamed Wild or Farmed Salmon Better?
When it comes to nutritional value, sustainability, and safety – wild salmon is generally superior to farmed salmon. Here’s how the two compare:
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Nutrition – Wild salmon is lower in calories and fat. It contains more vitamin D, selenium, and astaxanthin.
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Contaminants – Farmed salmon may have higher levels of PCBs, pesticides, antibiotics, and heavy metals. Wild salmon is extremely low in contaminants.
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Omega-3s – Wild salmon has a more favorable ratio of omega-3 to omega-6 fatty acids compared to farmed.
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Sustainability – Wild salmon populations are monitored and managed for sustainability. Some salmon farms damage habitats and spread disease.
If you choose farmed salmon, look for sustainably-raised sources certified by Naturland, Aquaculture Stewardship Council (ASC), or Marine Stewardship Council (MSC).
No matter which type you select, steaming salmon helps concentrate its beneficial omega-3 fats.
Tips for Cooking Steamed Salmon
Follow these tips for moist, tender steamed salmon with all its nutrients intact:
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Choose fresh wild-caught salmon and store in the fridge until ready to cook.
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Place salmon fillets on a steamer basket or rack over 1 inch of boiling water.
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Steam for 8-10 minutes if cooking 1-inch thick fillets. Adjust time for thicker cuts.
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Resist the urge to overcook. Salmon is done when it flakes easily and is still glossy inside.
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Season simply with herbs, spices, citrus, or garlic rather than heavy sauces.
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Allow salmon to rest 3 minutes before serving. Spoon any juices released over the top.
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Leftover steamed salmon will keep 3-4 days refrigerated. It’s excellent in salads, sandwiches, and pastas.
Healthy Ways to Enjoy Steamed Salmon
Here are quick and nutritious meal ideas featuring steamed salmon:
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Salad – Serve salmon over greens, tomatoes, avocado, and balsamic vinaigrette.
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Rice bowl – Flake salmon over brown rice with stir-fried veggies and ginger-soy sauce.
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Tacos – Warm corn tortillas, top with salmon, salsa, and guacamole.
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Sandwich – Break salmon into chunks and mix with cottage cheese, lettuce, and tomato on toast.
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Scramble – Add bite-size salmon pieces to eggs before scrambling. Top with avocado.
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Pasta – Toss steamed salmon with whole-wheat noodles, pesto, spinach, and sun-dried tomatoes.
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Soup – Simmer salmon in vegetable or tomato soup 5 minutes before serving.
The Bottom Line
Steamed salmon is one of the healthiest ways to prepare this nutrient-dense fish. Steaming maximizes salmon’s omega-3 content and retains its natural moisture and vitamins.
Eating steamed salmon provides anti-inflammatory effects and protects the brain, eyes, heart, joints and more. Wild-caught salmon is ideal for nutritional value and minimizing contaminants.
Adding steamed salmon to your diet just twice a week can make a big difference for health. So next time you steam veggies or grains, throw some wild salmon in the steamer basket too!
Step-By-Step for How to Make Steamed Salmon Recipe:
– Start by putting a big piece of wax or parchment paper in the middle of your pan or braiser. (Each side of the pot should have a lot of extra room so you can fold the parchment over the fish.) ).
Place the parchment paper on the bottom and spread out the sliced onions. I also add a few green onions to make a nice bed for the fish. Arrange the salmon on top and season well with kosher salt and pepper. Rub or coat salmon with the spices. Drizzle a bit of extra virgin olive oil directly over salmon.
– Now turn up the heat! Add the minced garlic, fresh parsley, and the rest of the green onions (don’t forget to use both the whites and greens of the onions!). So much more flavor!).
-Arrange lemon slices on top. Add generous drizzle of oh-so-good extra virgin olive oil. Add about ½ cup of white wine. You can use broth or water instead of white wine if you don’t want to. ).
– Fold the parchment over the salmon, and make sure to bring the sides together and seal them. You want to create the perfect pouch for this salmon to steam. Cover with the lid. After 5 minutes on medium-high heat, turn the heat down to medium and cover and cook for another 8 minutes or so. Remove from heat and let rest another 5 minutes.
IMPORTANT TIP: Do NOT remove the cover while salmon is cooking.
What to Serve with this beautiful Steamed Salmon?
Moving the salmon to a different dish is harder and doesn’t look as good when I serve it right from the pot. A loaf of crusty bread is the perfect thing to sop up the tasty little bit of broth.
The steamed salmon in the Mediterranean style goes well with Greek lemon rice, Lebanese rice, or your favorite grain. You can also add a side of this beautiful asparagus, or a hearty salad like Balela or fattoush!.
Steamed Salmon with Fresh Herbs and Lemon – Eat Clean with Shira Bocar
FAQ
Is steaming salmon healthier?
What is the healthiest way to eat salmon?
Does steaming salmon remove nutrients?
Is it better to steam or fry salmon?
Is steamed salmon healthy?
Yes, steamed salmon is packed with heart-healthy omega-3 fatty acids, high-quality protein, and essential vitamins and minerals like vitamin D and selenium. Including steamed salmon in your diet can contribute to overall health and well-being.
Is smoked salmon good for you?
Salmon is a source of high-quality protein, magnesium, and selenium. In addition, it provides healthy fatty acids for the body. It contains large amounts of omega 3, which prevents cardiovascular diseases, has anti-inflammatory properties, and prevents certain types of Cancer.
Should you steam salmon with the skin on or off?
Decide whether you want to steam salmon with the skin on or off. Either is fine. Unlike seared salmon which gets crisp, steamed salmon skin is rubbery and gummy.I t’s not something you’ll likely want to eat. If you leave the skin on it’s peels off easily right after steaming.
Can you put salmon in a steamer if it is cold?
The salmon should never be added to the steamer when the water is cold. With the lid on the pot, the heat was increased to a boil. Then the heat was reduced to low and the water simmered while the salmon was prepared. I removed the skin from the salmon so there wasn’t any barrier and the steam could penetrate the flesh.