Salmon
A lean protein source that is naturally very low in sodium and provides omega-3 fatty acids as part of a balanced DASH diet meal plan.
Nutritional Information
Calories 208 per 3.5 oz cooked (100g)
Sodium 44mg per 3.5 oz cooked (100g)
Potassium 363mg per 3.5 oz cooked (100g)
Fiber 0g per 3.5 oz cooked (100g)
Introduction
Salmon is a fatty fish that serves as an excellent lean protein source for DASH diet meals.
With its naturally very low sodium content and high-quality protein, salmon fits well within
DASH diet guidelines. This versatile fish can be prepared in numerous ways without adding
significant sodium, making it a valuable component of heart-healthy meal planning.
Health Benefits
- Naturally very low in sodium
- Provides high-quality protein as part of a balanced diet
- Contains omega-3 fatty acids
- Rich in essential nutrients including vitamin D and B12
- Part of a heart-healthy eating pattern
Preparation & Cooking
Salmon can be prepared using various cooking methods that don't require added sodium.
Baking or roasting salmon with herbs and lemon is a simple, flavorful approach. Grilling
salmon provides a smoky flavor and works well for outdoor cooking. Pan-searing creates
a crispy exterior while keeping the interior moist. Poaching salmon in liquid results in
a delicate, tender texture. Regardless of method, salmon should be cooked to an internal
temperature of 145°F and should flake easily when done. Salmon pairs beautifully with
fresh herbs, citrus, and vegetables.
Storage
Fresh salmon is highly perishable and should be used within 1-2 days of purchase. Keep it
very cold in the refrigerator, ideally on ice or in the coldest part of the refrigerator.
For longer storage, salmon can be frozen for 2-3 months. When freezing, wrap tightly in
freezer paper or vacuum-seal to prevent freezer burn. Thaw frozen salmon slowly in the
refrigerator overnight before cooking. Once cooked, salmon can be refrigerated for up to
3 days.
Cooking Tips
- Look for firm, bright-colored flesh with a mild, ocean-like smell
- Fresh salmon should spring back when pressed gently
- Wild-caught and farmed salmon both work well—choose based on preference and availability
- Frozen salmon can be excellent quality and is often more affordable
- Avoid salmon with strong odors, discoloration, or slimy texture
- Cook salmon simply with herbs and lemon to let its natural flavor shine