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Smoked Salmon – Is it Healthy?

When it comes to nutrition, we’re passionate about making sure every recipe we create at Elevated is packed full of nutrition and goodness that will help you live better.

And, salmon stands out as a nutritional powerhouse worthy of our attention and appreciation. In this article, we embark on an insightful journey to uncover the question: Is salmon healthy?

Salmon, renowned for its delicate flavour and versatility in dishes, also boasts an impressive array of health benefits.

Join me as we delve deeper into the science behind salmon’s health benefits, exploring its potential role in optimising health and vitality.

Nutritional Benefits of Smoked Salmon

Salmon offers a myriad of health and nutritional benefits, making it a valuable addition to any diet. Here’s a breakdown of some of its key advantages:

  • Omega-3 Fatty Acids: Salmon is renowned for its high content of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are essential for brain health, cognitive function, and reducing inflammation throughout the body. They also play a crucial role in supporting cardiovascular health by lowering blood pressure, reducing triglyceride levels, and decreasing the risk of heart disease and stroke.
  • High in Protein: Salmon is an excellent source of high-quality protein, providing all the essential amino acids our bodies need for muscle repair, growth, and overall cellular function. Protein is also essential for maintaining healthy hair, skin, and nails, as well as promoting feelings of fullness and aiding in weight management.
  • Abundance of Vitamins and Minerals: One of the reasons Salmon features in so many of our nutritious Elevated dishes, is because it’s rich in vitamins and minerals that contribute to overall health. It is an excellent source of vitamin D, which is helpful for bone health, immune function, and mood regulation too. Salmon also contains B vitamins, such as B12, B6, and niacin, helping to provide energy for your metabolism and nervous system function. Additionally, it’s packed full of minerals like potassium, selenium, and phosphorus, which are crucial to maintaining electrolyte balance, supporting thyroid function, and promoting bone strength.
  • Promotes Eye Health: The omega-3 fatty acids found in salmon are particularly beneficial for eye health. DHA, in particular, is a major structural component of the retina, which means eating salmon regularly could help benefit the health of your eye. 
  • Supports Brain Function: Omega-3 fatty acids are critical for brain health and cognitive function, and salmon is one of the best dietary sources of these essential nutrients. 

Smoked Salmon in Different Diets

From the icy waters of Scandinavia to the vibrant markets of Asia, salmon features prominently in a wide array of culinary traditions. Here’s a glimpse into how this esteemed fish is celebrated across different cultures:

Scandinavian Cuisine: In countries like Norway and Sweden, salmon holds a revered status as a staple food. Traditional Scandinavian dishes often feature smoked or cured salmon, such as gravlax or smoked salmon served with dill and mustard sauce. Grilled or baked salmon fillets are also commonly enjoyed alongside creamy sauces and hearty grains.

Japanese Cuisine: Salmon plays a prominent role in Japanese cuisine, where it is enjoyed in various forms, including sushi, sashimi, and grilled dishes. Salmon sashimi, known as “sake sashimi,” showcases the fish’s delicate flavour and buttery texture. Grilled salmon, or “sake no teriyaki,” glazed with a sweet and savoury teriyaki sauce, is another popular dish.

North American Cuisine: In North America, particularly in regions with abundant salmon fisheries such as the Pacific Northwest, salmon is a culinary cornerstone. Grilled, baked, or pan-seared salmon fillets are often served as a main dish, accompanied by fresh salads, roasted vegetables, or wild rice. Smoked salmon is also widely enjoyed as a breakfast staple, served on bagels with cream cheese or incorporated into omelettes and frittatas.

Mediterranean Cuisine: In Mediterranean countries like Greece and Italy, salmon is embraced as part of a healthy and flavourful diet. Grilled or baked salmon fillets are often seasoned with Mediterranean herbs and spices, such as oregano, thyme, and lemon zest. Salmon may also be incorporated into seafood stews, pasta dishes, or served alongside Mediterranean-inspired salads with olives, tomatoes, and feta cheese.

Pacific Island Cuisine: In regions like Hawaii and Polynesia, salmon is celebrated as a versatile ingredient in traditional and fusion cuisine. Grilled salmon is often featured in Hawaiian poke bowls, a popular dish composed of marinated raw fish, rice, and assorted toppings. Salmon may also be incorporated into luau-style feasts, where it is wrapped in banana leaves and slow-cooked in an imu (underground oven).

In essence, salmon’s adaptability lends itself well to a myriad of culinary traditions, each showcasing the fish’s unique flavours, along with the nutritional benefits that come with it.

Salt Content in Smoked Salmon

Salmon naturally contains some sodium, but the salt content can vary depending on factors such as the species of salmon, how it’s prepared, and any additional seasoning added during cooking or processing. Generally, fresh, wild-caught salmon tends to have lower sodium levels compared to smoked or cured varieties, which may undergo salt brining or smoking processes that increase their sodium content.

From a nutritional standpoint, the sodium content in salmon is not typically a cause for concern, especially when considering the overall health benefits the fish offers. While excessive sodium intake can contribute to high blood pressure and cardiovascular issues, the sodium levels in salmon are generally modest and balanced by its high content of omega-3 fatty acids, protein, vitamins, and minerals.

Moreover, salmon’s nutritional profile, which we explored above, makes it a valuable component of a nutritious and varied diet. 

For individuals looking to lead a healthy lifestyle, including salmon in their diet can be beneficial, provided it’s prepared in a way that minimises added sodium from sauces or seasonings. 

Opting for fresh or grilled salmon over smoked or processed varieties can help keep sodium intake in check while maximising the fish’s nutritional benefits.

So, while salmon does contain some sodium, its overall nutritional value and the health benefits that come with it outweigh any concerns about salt content, especially when consumed as part of a balanced diet. As with any food, moderation and mindful preparation are key to enjoying salmon as a nutritious, delicious addition to your meals.

Serving Suggestions and Salmon Recipes

Here at Elevated, we’ve created a range of nutritious salmon recipes that help you create delicious meals, and maintain a healthy diet too. 

If you haven’t already, sign up to our recipe subscription and create these dishes for yourself!  

Sinfields Supper 

This oven roasted salmon recipe is inspired by a dish we’ve provided in the past to sports stars as part of a nutritional regime to aid their strength and conditioning programme.

Featuring roasted salmon fillet, a range of vegetables that provide huge nutritional value and packed with flavour, it’s a super healthy salmon dish for anyone, athlete or not, looking to create a nutritious meal. 



Sesame Salmon with Carrot Noodles

Inspired by flavours from the east, this is a nutrition focussed dish that is sure to become a family favourite.

The sesame encrusted salmon fillet sits alongside some oyster mushrooms and a carrot tagliatelle, lightly braised in carrot or orange juice. 



Spiced Salmon, with Spinach and Lentils

Quick, easy, one-pot, high in protein and omega-3… what’s not to like about this simple salmon and spinach dish that’s a perfect quick winter warmer?

The lentils and spinach pack in nutrients too, making this a one stop shop for a huge amount of vitamins, minerals and proteins. 



Including smoked salmon in a healthy diet

Incorporating salmon into a healthy diet can be a fantastic way to boost your nutritional intake while enjoying delicious and satisfying meals (take a look at our Elevated recipes for more on that!). 

While salmon does contain some sodium, pairing it with complementary foods can help balance out any concerns you may have about sodium content.

Here’s how to include salmon in a balanced diet:

Pair with Whole Grains: Serve salmon alongside whole grains such as quinoa, brown rice, or farro to add complex carbohydrates, fibre, and essential nutrients to your meal. Whole grains provide a steady source of energy and help promote feelings of fullness, making them an excellent complement to protein-rich salmon.

Load Up on Vegetables: Incorporate a variety of colourful vegetables into your meals to increase fibre, vitamins, and minerals while keeping sodium levels in check. Opt for leafy greens like spinach, kale, or Swiss chard, as well as vibrant veggies like bell peppers, broccoli, asparagus, and tomatoes. Roast, steam, or sauté vegetables with herbs and spices for added flavour without the need for excess salt.

Add Healthy Fats: Enhance the nutritional profile of your meal by incorporating healthy fats from sources like avocado, nuts, seeds, and olive oil. Consider topping your salmon with sliced avocado or serving it alongside a refreshing salsa for a dose of heart-healthy monounsaturated fats and additional flavour too.

Include Legumes and Beans: Pair salmon with legumes and beans such as lentils, chickpeas, or black beans to increase fibre, protein, and micronutrient intake. Legumes are excellent sources of plant-based protein and can help lower cholesterol levels and promote digestive health. Try incorporating lentils into a salad or stew to complement the rich flavours of salmon.

Embrace Fresh Herbs and Citrus: Flavour your salmon dishes with fresh herbs, citrus zest, and juice to add brightness and depth of flavour without relying on excess salt. Fresh herbs like dill, parsley, cilantro, and basil can enhance the natural flavours of salmon while providing antioxidant benefits, and citrus fruits like lemon, lime, and orange can add acidity and tanginess to your dishes.


Can smoked salmon be included in a healthy diet?

Yes, smoked salmon can be included in a healthy diet as it is a good source of protein, omega-3 fatty acids, and various vitamins and minerals. However, it’s essential to consume it in moderation due to its higher sodium content.

Is smoked salmon suitable for heart-healthy diets?

Yes, smoked salmon can be suitable for heart-healthy diets due to its high omega-3 fatty acid content, which can help reduce the risk of heart disease by lowering blood pressure and cholesterol levels. However, ensure you’re eating a lower sodium meal around this, as salmon does contain sodium.

Are there any risks associated with eating smoked salmon?

Plain salmon is generally very safe and nutritious to eat. However there are some risks associated with eating smoked salmon.

One concern is the potential presence of harmful compounds like polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) formed during the smoking process, which may increase cancer risk.

Additionally, smoked salmon tends to be high in sodium, which can contribute to hypertension and other health issues if consumed in excess. However, eating smoked salmon as part of a balanced diet helps to mitigate these risks, alternatively you can avoid smoked and just go for plain salmon.

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