Salmon is a delightful dish. Whether you bake, pan-fry, or grill it, there are numerous ways to relish this nutritious fish. WebMD reveals that salmon is an excellent source of protein and is packed with essential nutrients such as vitamin B12, potassium, iron, and vitamin D. As mentioned by Healthline, salmon ranks among the most nutritious foods globally, largely due to its high omega-3 content, with just 3.5 ounces containing 2,260 milligrams of omega-3 fatty acids. These acids offer numerous health advantages, including lowering the risk of heart disease and stroke and alleviating rheumatoid arthritis symptoms (via the Harvard T.H. Chan School of Public Health).
Despite the numerous benefits of consuming this fish, there are potential downsides if salmon is not properly prepared. With the popularity of sushi and sashimi, you might wonder why cooking salmon is essential. The reason is likely what you suspect.
Cook your salmon to avoid parasites
A 2017 study referenced by the U.S. Centers for Disease Control and Prevention (CDC) discovered that wild salmon from Alaska may be infected with the Japanese broad tapeworm parasite. Food Safety Magazine highlights that consuming raw or undercooked fish like sushi, sashimi, and ceviche heightens the risk of parasite infection. Beyond tapeworms, raw salmon can contain other harmful parasites, viruses, and bacteria that pose health risks (via Healthline).
Performance nutritionist Cynthia Sass advises in Health that “if you’re in a high-risk group, don’t take chances.” She emphasizes ensuring the restaurant’s cleanliness and adherence to safety protocols when opting for sushi. Alternatively, ordering a cooked dish is a safer option.
For safe home-cooked salmon, freeze it at -4 degrees Fahrenheit for several days or cook it to an internal temperature of at least 145 degrees Fahrenheit (via Food Network). The U.S. Food and Drug Administration (FDA) recommends freezing fish before consuming it raw to eliminate some parasites, but cooking remains the safest way to enjoy salmon.
You may increase your chances for food poisoning
Undercooked salmon is vulnerable to bacterial contamination, including salmonella and the warm saltwater bacteria Vibrio vulnificus (via WebMD). According to the Centers for Disease Control and Prevention, salmonellosis symptoms, such as stomach cramps, diarrhea, and fever, can appear anywhere from six hours to six days after consumption and may persist for up to a week. In some instances, symptoms may take longer to manifest or linger for weeks. While many recover from salmonella infections independently, infants, children under 5, older adults, and those with weakened immune systems are at higher risk of severe symptoms.
Though uncommon, Vibrio vulnificus infections are responsible for most seafood-related fatalities in the U.S., as outlined in Stat Pearls. This infection can lead to gastrointestinal disease, severe wound infections, and sepsis, with untreated cases potentially proving fatal. Therefore, consuming well-cooked salmon from hygienic facilities is crucial for preventing illness.
Signs of cooked versus undercooked salmon
Here are some tips to determine if your salmon is undercooked or ready for the dinner table. Experts at Wild Alaskan Company, dedicated to sustainable meals, suggest checking the meat quality before cooking. Ensure the raw salmon has no fishy odor. Try the poke test: press your thawed salmon filet lightly, and if it springs back, it’s safe to eat.
During cooking, remember that parts of the fish may cook faster based on thickness. A well-cooked salmon piece will release a white substance called albumin (via Southern Living). However, excess albumin may indicate overcooking. Another sign of readiness is the ease of flaking with a fork. If your salmon is hard to separate or lacks flaking, it’s undercooked and needs more time on the stovetop, grill, or oven, according to your preferred cooking method.
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