Delicious salmon dishes for pregnant mothers

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What to eat and how to eat to give birth to a smart baby is something that every mother is always interested in. Salmon is considered a "golden" food for pregnant women, helping mothers to be healthy and children to be smart. In pregnancy nutrition, pregnant women should eat a lot of fish because this is a nutritious dish, especially pregnant women should eat salmon, the vitamins and minerals found in fish are very good for the brain development of pregnant women. little. The following article will introduce you to delicious salmon dishes for pregnant mothers to help them smart and bright babies.

1. Salmon nutrition

Salmon is a member of the Salmonidae family and goes by many different salmon names. Salmon is known in English as Salmon and Trout. As a food that brings a lot of nutritional value to the human body, salmon meat is high in calories but low in saturated fat, high in good protein and is also one of the sources of vitamin B12, potassium, and iron. And vitamin D is very abundant for health. The amount of vitamin B12 in salmon helps blood and nerve cells work better and makes deoxyribonucleic acid (DNA).

1.1. Salmon is rich in Omega-3 fatty acids

Salmon is chosen by many people in meals because it is one of the best sources of omega-3 fatty acids for the body. This is a type of fatty acid that the body cannot make on its own, but needs to be supplemented from outside in many ways, including adding salmon to the diet. Some studies have shown that in 100 grams of farmed salmon there are 2.3 grams of long-chain omega-3 fatty acids, while the same serving of wild salmon contains 2.6 grams. Although there is no set amount of recommended daily intake of omega-3 fatty acids, many health organizations recommend that healthy adults take a minimum of 250 - 500mg combined. EPA and DHA every day. EPA and DHA have been documented to provide a number of health benefits such as reducing inflammation, lowering blood pressure, reducing cancer risk, and improving the function of the cells that line the arteries.

1.2. Provide protein

Like omega-3 fats, protein is a micronutrient needed by the body through a diet full of this nutrient. There are many animal and plant food sources that are rich in protein, it helps the body recover from injury, protects bone health and maintains muscle mass during weight loss and combats the aging process. Recent research has found that, for optimal health, we should include at least 20-30 grams of high-quality protein with each meal. Meanwhile, a serving of salmon contains about 22-25 grams of protein.

1.3. Salmon is high in Vitamin B

Salmon contains many important vitamin B groups for the human body. Scientific documents indicate that, in 100 grams of salmon, there are the following B vitamins:
Vitamin B1 (thiamin): 18% of the RDI. Vitamin B2 (riboflavin): 29% of the RDI. Vitamin B3 (niacin): 50% of the RDI. Vitamin B5 (pantothenic acid): 19% of the RDI. Vitamin B6: 47% of the RDI.

Vitamin B9 (folic acid): 7% of the RDI. Vitamin B12: 51% of the RDI. These B vitamins play an important role in a number of metabolic processes in the body, including converting food into energy, creating and repairing DNA, and fighting inflammation. Many previous studies have shown that all the B vitamins work together to maintain optimal brain and nervous system functioning.

1.4. Salmon provides potassium

Wild salmon provides our bodies with up to 18% of the RDI per 100 grams, compared to 11% of farmed salmon. Potassium has many effects, including helping to control blood pressure.

1.5. Provide Selenium

Selenium is a mineral found in some foods and is considered a trace mineral, which means the body only needs small amounts of it. Getting enough selenium in the diet is important because studies have shown that, in 100 grams of salmon, between 59-67% of selenium and these selenium help protect bone health, reduce resistance thyroid gland in people with autoimmune thyroid disease and may reduce the risk of cancer.

1.6. Contains the antioxidant Astaxanthin

Astaxanthin is a compound related to the antioxidant carotene, astaxanthin gives salmon its red pigment, a color that is rarely seen in common fish. Astaxanthin reduces the risk of heart disease by reducing the oxidation of bad cholesterol and increasing good cholesterol. A study has shown that each of us needs to get enough of 3.6 mg of astaxanthin per day to reduce the oxidation of LDL cholesterol, potentially reducing the risk of heart disease. In addition, astaxanthin works with salmon's omega-3 fatty acids to protect the brain and nervous system from inflammation. Moreover, astaxanthin also works to prevent skin damage and help skin look younger. This has made salmon a favorite dish of women.

1.7. Reduce the risk of metabolic cardiovascular disease

Eating salmon on a regular basis can help us fight heart disease due to its high omega-3 content. Research shows that, when the balance of these two omega-6 and omega-3 fatty acids is lost, the risk of heart disease increases. A study done over a four-week period in healthy men and women found that consuming two servings of farmed salmon per week increased blood levels of omega-3s by 8%-9. % and reduced omega-6 levels. In addition, consuming salmon reduced triglycerides and increased levels of omega-3 fats more than fish oil supplements.

1.8. Anti-inflammatory

Salmon can be considered a powerful weapon against inflammation. Many experts believe that inflammation is the root cause of most chronic diseases, including some common medical conditions like heart disease, diabetes, and cancer. Several studies have found that eating more salmon helps reduce markers of inflammation in people at risk for these and other diseases.

1.9. Protect brain health

In fact, there are many studies that show that, if we include salmon in our diet, it can help improve brain function. Fish oil may reduce symptoms of depression, protect fetal brain health, reduce anxiety, age-related memory loss, and reduce the risk of dementia. In a study in people 65 years of age and older, it was found that eating salmon at least twice a week was associated with a reduction in age-related memory loss.

2. How to prepare delicious salmon dishes for pregnant mothers

Because of the nutritional value that salmon brings to everyone's health, nutritionists recommend that pregnant women eat salmon during pregnancy and add salmon to the family's menu. Salmon is good for pregnant women, helps pregnant women have good health during pregnancy, besides, it also provides nutrients for a healthy fetus during pregnancy. There are many methods of salmon processing to create richness for meals, here are some ways to prepare salmon dishes for pregnant women to refer to and use:

2.1. Salmon porridge

Processing ingredients:
Salmon bones, plain rice (300 grams), glutinous rice, scallions, dried onions, spices,... Salmon bones after being washed, we put them in a pot to boil with sticky rice. a little salt. Then, remove the fish to cool and then remove the salmon meat separately. Fish bones can be added to the pot to simmer for 10 minutes, then grind and filter the water. Then put the soaked rice in the porridge.

The salmon meat is removed separately and sautéed thoroughly with non-aromatic onions, seasoning to suit the taste of the family. When the porridge is done, taste to taste. Finally, scoop the porridge into a bowl, put salmon on top and add a little green onion. With that, we have a delicious salmon dish that is easy to make.

2.2. Fried salmon balls

Ingredients to use: Salmon (500gram), chicken eggs, green onions, flour (100grams) and spices.
How to cook: Salmon we steamed, removed into small pieces. Then, add dill, finely chopped scallions, flour, pepper, salt, beat eggs, mix well. After mixing all the above ingredients, proceed to mold into equal, round and flat balls.
Put the pan on the stove and heat the cooking oil, however, we should be careful not to let the oil get too hot, which will cause the fish to burn easily in the outer shell. Put the fish balls in the frying pan. Fry on low heat until the fish is golden brown on both sides and complete the dish.

2.3. Orange Grilled Salmon

Ingredients: Fresh salmon, medium orange, Japanese soy sauce, spring rolls, cooking oil, spices.
Do the following: Wash the salmon, let it dry or use a paper towel to dry the salmon completely. Marinate fish with squeezed orange juice, add seasoning powder, pepper and let marinate for about 15 to 30 minutes. Put a non-stick pan on the stove, add oil over medium heat, then add the fish and turn the fish until golden brown. Add fish marinade to the pan to absorb the fish.
When the fish is cooked, put it on a plate and decorate it to your liking.

2.4. Salmon sour soup

This dish provides a large amount of calories for the body, and at the same time adds nutrients such as potassium, magnesium, phosphorus, choline,... These nutrients help the nervous system conduction, forming membranes of cells in the body and the respiratory system. In addition, the dish also adds an abundant amount of fiber from vegetables to help reduce constipation for pregnant women.
Ingredients can be used for 8 servings including: Salmon (500gram), tofu, 4 tomatoes, tamarind juice, cumin, chili, spices.
Method:
Salmon is skinned, deboned and sliced. Cut tomatoes in two, remove seeds, cut into small pieces, tofu cut into thin squares. Put 1.5 liters of water in, bring to a boil, season to taste (sugar, tamarind, salt, fish sauce, sugar to taste) and then add tomatoes to cook, about 1 minute later to add tofu. Put the fish in, see foam, skim it out to make the broth clear. When the fish starts to cook, the salmon is cooked very quickly, season to your liking, add the dill. You can add chili depending on the taste of each family. Finally, we scoop out the bowl and put on a few branches of dill to make it beautiful, we have completed the salmon sour soup.

2.5. Pan-fried Salmon with Garlic Butter Sauce

Ingredients: Salmon fillet (200 gr), butter, garlic, pepper, wine, seasoning, salt, sugar.
Method:
Salmon is washed, blotted dry with paper towels and then marinated with a little salt, seasoning, sugar and alcohol to reduce fishy. Garlic after being peeled, washed and chopped.

Put salmon in a non-stick pan and pan-fry until both sides are cooked, then put on a plate. In another pan, saute garlic with butter. After the garlic and butter are cooked, pour the garlic butter sauce on top, sprinkle with pepper to complete the dish. This dish is simple to make but still retains the freshness of salmon.

2.6. Fried salmon with honey sauce

Preparation: Salmon (300 grams), lemon, honey, cucumber, green onion, ginger, cornmeal.
How to cook:
Cut the salmon into thick slices and put in a bowl, add onions, sliced ​​ginger and salt to marinate. Squeeze 1/2 of a lemon to give the fish a sour taste. Should use yellow lemon so that when processing, the fish is not bitter. Add 1/2 tablespoon of diluted cornstarch water and mix it all up. After being marinated with spices for 10 minutes, fry in an oil pan. Salmon is quite quick to cook, so when we fry for about 2 minutes, we can see that the fish meat starts to hunt again and slightly changes color, then turn off the heat. Proceed to arrange the fish on a plate with cucumber and then brush a thin layer of honey on top, so we have completed the nutritious dish. In short, salmon brings a great source of nutrition for the health of each of us, especially for pregnant women. Eating salmon will help your baby stay healthy during pregnancy. Cooking salmon is not difficult, you can refer to the above ways to bring delicious and nutritious meals to all family members.
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