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The Benefits of Cooking Salmon from Frozen
Salmon is not only a delicious choice; it’s packed with nutrition. As a highly regarded source of protein known for its ability to lower cholesterol, salmon is rich in omega-3 fatty acids, vitamins, minerals, and antioxidants. Dietitian Annie Nguyen highlights the convenience and health benefits of keeping frozen salmon as a staple in your freezer. Here’s a breakdown of why cooking salmon from frozen is a wise choice and how to do it effectively.
Cooking Salmon from Frozen
Contrary to popular belief, you don’t need to thaw salmon before cooking. Rima Kleiner, M.S., RDN, points out that salmon can be cooked directly from frozen, whether you are using a pressure cooker, oven, air fryer, or grill. Sherri Clerk, another dietitian, adds that frozen salmon can be on your table in less than 30 minutes, faster than many takeout options.
Many culinary experts, such as Omaha Steaks’ executive chef David Rose, recommend several cooking methods, from baking to grilling. For value-added frozen salmon options, which come with pre-added sauces, it’s even easier to go from freezer to table.
Quality Concerns: Frozen vs. Fresh Salmon
One common misconception is that fresh salmon is superior in quality to its frozen counterpart. However, Lidl U.S. Test Kitchen Chef Allison Landas explains that frozen salmon is often higher quality, as it is typically flash-frozen from its peak freshness shortly after being caught. This means it can have more preserved flavor and nutrients, making it nearly indistinguishable from fresh salmon in terms of quality.
Nutrition: Is Frozen Salmon Less Nutritious?
The nutritional profile of frozen salmon is comparable to fresh salmon, if not superior in some cases. Frozen salmon retains its essential nutrients, including omega-3 fatty acids and vitamins A and D. Having frozen salmon available can help you make healthy eating choices without needing to shop regularly for fresh fish.
Storage and Longevity
When properly stored, frozen salmon can last in your freezer for about three months, but it can also remain edible for up to 9 to 12 months. This extended shelf life makes frozen salmon a great option for busy households, as it allows for flexible meal planning without the risk of spoilage.
Cost-Effectiveness and Waste Reduction
Frozen salmon is generally more affordable than fresh, especially when bought in bulk. Because it’s processed immediately after being caught, it allows for cost-effective shipping. Additionally, buying frozen salmon minimizes food waste; there’s no immediate pressure to cook it.
Thawing Options
If you prefer to thaw your salmon before cooking, the safest method is to do it overnight in the refrigerator. However, if you need a quicker option, placing vacuum-sealed salmon in cold water can thaw it in about an hour. If it’s not vacuum-sealed, submerging it in a resealable bag of cold water works effectively as well.
Cooking Methods
Frozen salmon is versatile and can be cooked in numerous ways. You might consider sautéing it, incorporating it into soups, or glazing it with sauces like teriyaki or barbecue while cooking. Cooking from frozen makes it harder to overcook your salmon, but always ensure it reaches an internal temperature of at least 145 degrees Fahrenheit.
Conclusion
Experts unanimously agree that frozen salmon is an excellent option for its convenience, nutritional value, affordability, and longevity. With its versatility in cooking, frozen salmon can be a delightful and nutritious addition to your meals, promoting healthy eating habits while simplifying dinner preparation. So next time you’re at the store, consider stocking up on frozen salmon for an easy, healthy meal option!
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