A serving of salmon can provide a healthy, satisfying, and delicious dinner option. But how much salmon makes up a typical dinner serving? The amount considered a standard dinner serving can vary based on different factors. In this article, we’ll look at common serving size guidelines, nutrition information per serving, and tips for buying, preparing, and cooking salmon.
What is the typical serving size for salmon?
According to the United States Department of Agriculture (USDA), the standard serving size for cooked fish like salmon is about 3 to 4 ounces. This approximates to 85-115 grams or a piece of fish that is about the size and thickness of your palm or a deck of cards.
Some other common guidelines for salmon serving sizes include:
– 3-5 ounces or 85-140 grams for a child or petite adult
– 5-6 ounces or 140-170 grams for a medium/average adult
– 6-8 ounces or 170-225 grams for a large or hungry adult
These serving sizes apply to cooked salmon. Since salmon loses moisture during cooking, the raw portion size should be about 4 ounces or 115 grams per 3 ounce cooked portion.
When buying salmon fillets or steaks at the store or fish counter, select a portion that matches your desired cooked serving size. Larger salmon fillets can be cut into individual servings before cooking.
Nutrition information per serving
Salmon is prized for its nutritional value, thanks to its high protein content and abundance of omega-3 fatty acids. Here are some of the typical nutrients found in a 3-4 ounce or 85-115 gram serving of cooked salmon:
– Calories: 121-161
– Protein: 17-22 grams
– Fat: 6-8 grams
– Omega-3 fatty acids: 1-3 grams
– Vitamin D: 2.5-5 micrograms
– Vitamin B12: 2-4 micrograms
– Potassium: 345-460 milligrams
– Selenium: 27-36 micrograms
This provides high quality protein for muscle repair and maintenance, anti-inflammatory omega-3s for heart and brain health, vitamin D for bone health, B vitamins for energy metabolism, and antioxidants like selenium.
The exact nutrition profile will vary slightly based on factors like wild vs farmed salmon, cooking method, and added ingredients or oils. But a standard 3-4 ounce serving of salmon generally supplies about 20-25% of most daily vitamin and mineral needs.
Choosing salmon
When shopping for individual portions of salmon, here are some tips:
– **Look for freshness**. Choose salmon that looks moist and shiny, without dullness or discoloration. Make sure the flesh is firm, not separating or gaping. Refrigerate promptly and cook within 2 days.
– **Consider sustainability**. Wild Alaskan salmon or salmon certified by organizations like the Marine Stewardship Council tend to be more sustainable options.
– **Select your fat content**. Fattier varieties like farmed Atlantic salmon or wild Chinook and sockeye salmon will have a richer flavor and texture. Leaner choices like wild pink and chum salmon have a lighter taste.
– **Pick skin-on or skinless**. Salmon skin contains extra healthy fats. But skinless fillets may be easier to portion into servings.
– **Check for bones**. Pin bones can be removed before or after cooking. Larger center-cut fillets tend to be boneless.
Preparing the salmon
Here are some tips for getting your salmon ready to cook:
– **Thaw safely** if using frozen salmon. Thaw overnight in the fridge, under cold running water, or in the microwave.
– **Remove pin bones** by feeling for them with your fingers and pulling them out with tweezers or pliers.
– **Pat skin dry** to help it get crispy when cooking.
– **Brush with oil or marinade** to add extra flavor. Salmon takes well to citrus, herbs, soy sauce, vinegar, garlic, mustard, and more.
– **Season as desired**. Salt, pepper, and paprika nicely complement the flavor of salmon.
– **Portion into 3-4 oz servings** using a food scale or by hand using the palm method.
Cooking methods
Salmon can be cooked in a variety of ways. Here are some popular cooking methods:
Baking
Baking is a simple and healthy way to cook salmon.
– Preheat oven to 400°F (200°C).
– Place salmon fillets skin-side down on a baking sheet.
– Brush with oil or marinade and season.
– Bake 10-15 minutes until opaque and flakes easily.
Baked salmon stays moist and tender on the inside with a touch of crispiness on the outside skin and edges.
Pan searing
Pan searing gives salmon delicious caramelized exterior with a tender interior:
– Pat salmon dry and season with salt and pepper.
– Heat a skillet with oil over medium-high heat.
– When oil is shimmering, add fillets skin-side up.
– Cook 4-6 minutes per side until deeply golden brown.
The high heat helps create a crispy sear while cooking the salmon through.
Grilling
Grilled salmon gets fantastic char and smoky flavor:
– Brush grates with oil and preheat grill to medium.
– Oil salmon and season. Place skin-side down.
– Grill 4-5 minutes until grill marks appear.
– Flip and cook 3-4 more minutes until cooked through.
The skin helps keep the salmon from sticking. Handle gently when flipping.
Poaching
Poaching gently cooks the salmon in hot liquid:
– Bring a skillet of water, wine, or broth to a bare simmer.
– Add salmon fillets and poach 8-10 minutes.
– Remove salmon when opaque and cooked through.
The gentle heat helps keep the salmon very moist and tender.
Cedar Plank
Cooking salmon on a cedar plank infuses wonderful smoky cedar flavor:
– Soak cedar plank 30 minutes to prevent burning.
– Place seasoned salmon fillets skin-side down on oiled plank.
– Grill plank indirect heat 15-25 minutes.
– Salmon is done when opaque and tender.
The plank smoke-roasts the fish for juicy, succulent results.
Serving suggestions
Salmon pairs well with many flavors and makes a satisfying meal:
– Serve with seasoned rice or quinoa and roasted vegetables like asparagus or brussels sprouts.
– Top salads with grilled or poached salmon for an protein-packed meal.
– Add seared or baked salmon to tacos, sandwiches, flatbreads, or pizza.
– Pair simply with fresh herbs, lemon wedges, or savory sauce.
– Toss with pasta, couscous, or lentils for one-dish salmon meals.
Conclusion
So how much salmon makes a good dinner serving? Typically 3-4 ounces or 85-115 grams of cooked salmon provides a healthy, filling meal for one adult. This amount supplies great nutritional benefits including protein, omega-3s, vitamins, and minerals. Buy fresh salmon portions in this size or cut larger fillets to the desired amount. Salmon can be baked, grilled, seared, poached or plank roasted for delicious results. Pair it with grains, veggies, herbs, sauces, and other ingredients for nutritious salmon dinners. With its impressive nutrition and versatility, salmon is a fantastic choice for easy, tasty, home-cooked meals.