While there are plenty of fish in the sea, salmon has a distinct color and flavor that sets it apart from the rest. It also has a rich, fatty texture, which rounds out the flavor profile of this unique fish that makes salmon Malaysia‘s top fish to be served in homes and restaurants alike!
Additionally, there are a wide variety of health benefits you reap from eating salmon. That makes salmon an excellent addition to your diet, and something you should work into your meal planning on a regular basis. It’s also something that’s easy to prepare, as you can grill, bake, pan sear, or smoke salmon. There’s lots of great ways to cook salmon perfectly. And if it’s high enough quality, you don’t have to cook it at all!
In this article, we’ll explore more about the benefits of frozen or fresh salmon fish, the best way to cook salmon Malaysia loves and what mistakes to avoid when cooking fresh salmon fish.
What are the health benefits of eating salmon?
1) It’s a key source of brain-supporting omega-3 fatty acids
Salmon is a heavy-hitter in terms of omega-3 fatty acids. This is because we’re not able to produce the essential fatty acids by ourselves, so we have to look to our diet.
Specifically, the oily fish contains EPA and DHA omega-3 fatty acids, which help to decrease inflammation, protect your heart and your brain. It also helps to keep the integrity of the fattier areas of the brain.
2) It’s a great lean protein option
As protein is essential for healing, growth, and maintaining muscle mass and metabolism, salmon is a lean source of protein that helps keep you full for longer – and it’s a really efficient way to get in all the amino acids you need.
3) It has almost as much potassium as a banana
If you think bananas and avocados when you hear potassium, you’re not alone. Add wild fresh salmon fish to that group of potassium-rich foods, because it contains plenty of the heart-healthy mineral.
Potassium is great for bloating, since it helps to negate the effects of too much sodium and flushes out extra water. This helps control blood pressure too.
4) It’s a good source off selenium
Selenium is a nutrient that is hard to find – it’s most commonly found in the form of brazil nuts. However, fresh salmon fish is a great source of selenium as well!
Selenium helps support thyroid function and bone health. It’s also a trace mineral so you only need a small amount of it to be well on your way.
5) It’s filled with inflammation-fighting vitamin Bs
Salmon contains nearly the whole spectrum of vitamin Bs, which contribute to maintaining energy levels, preventing inflammation, protecting the heart, and bolstering brain function. Its one of the good reasons why you should consume fresh salmon fish in your diet.
6) Its astaxanthin content helps combat bad cholesterol
You know how flamingos turn pink because of all the shrimp and algae they eat? Salmon is similar, and the hue has some added health benefits. The fish’s pinkish, red color comes from an antioxidant called astaxanthin, which salmon get from their diet.
For humans, it helps decrease bad cholesterol and increase the good kind. Studies show it may even work with omega-3 fatty acids to help prevent inflammation in the nervous system and brain.
What is the best method to cook salmon?
Quality frozen or fresh salmon fish needs little preparation to cook it beautifully. Here’s a quick method on the best way to cook a piece of salmon perfectly.
- 2 x 180g boneless salmon fillets, skin on
- 1⁄2 tsp sea-salt flakes
- 1 Tbsp olive oil
- Lime or lemon wedges, to serve
This is one of the most delicious and simple way to pan-fry salmon. Here’s a step-by-step:
- Pat fillets dry using a piece of paper towel.
- Using a sharp knife, make 2 shallow cuts lengthways into skin of each fillet. Sprinkle skin with salt.
- Put a large non-stick frying pan over a medium heat. When pan is hot, add oil. Add fillets, skin-side down, in a single layer.
- Cook for 4 minutes or until skin is crisp and fish is cooked to halfway up fillets. Turn fillets over using a fish slice utensil and cook for a further 30 seconds.
- Cook for a further 30 seconds or until fish is almost cooked through. Remove from heat and set aside in pan to rest for 2 minutes. Serve fillets drizzled with lemon juice, sprinkled with salt and accompany with any vegetable of your liking.
What are the common mistakes made when cooking salmon?
i) Thawing it incorrectly
When you’re in a rush to eat but your salmon is frozen, it can be tempting to lean on the microwave to kill the cold. This might be fine if you’re talking about vegetables, but this is a huge mistake when it comes to salmon.
As a general rule, you want to avoid thawing fish using any heat at all. Opt instead for an overnight stay in the refrigerator (not an option for the quick meal) or a sealed bag under cold running water. This second method will defrost your dinner much more quickly than you might expect, and it won’t cook it in the process.
After the fish is thawed, it is also a good idea to let it warm up to room temperature before cooking. The colder the fish is before cooking, the more likely you are to overcook the outside before the inside starts to feel the heat.
ii) Overcooking your fish
Overcooked salmon is truly the worst and unfortunately it happens way more often than we’d like to admit. Usually this is a result of the fish being left in the oven or on the stove top for far too long.
iii) Mistreating the skin
No one likes soggy salmon skin, which is typically what happens when you bake fresh salmon fish or pan-fry it incorrectly. Properly cooked salmon skin isn’t just delicious, though, it also protects the flesh of the fish and keeps it moist.
To get that delicious skin, make sure to cook your salmon skin side down on the stovetop over medium to medium-high heat. Also, make sure the fish is patted dry and comes to room temperature before placing it in the pan, both of these will help ensure that the skin gets super crispy.
Get your quality salmon Malaysia from trusted suppliers like Supreme Frozen
Now that you know the benefits of salmon and the best way to cook it, you should know that Supreme Frozen provides some of the best-quality salmon Malaysia has to offer!
In fact, flash-frozen salmon is often as good or even better than the ones you find at the local fish seafood market. Those fresh salmon fish that they promise might’ve been sitting there thawed for days!
As one of the pioneering frozen seafood suppliers Malaysia has to offer, Supreme Frozen has a fantastic variety of food products available to you including seafood (other than salmon Malaysia), poultry and vegetables as well.
Visit our online store today and make your excellent selection yourself!