Today, we will discuss the food safety of salmon -raw versus cooked salmon.
The Pink Fish
Salmon is a nutritious fish that has the luxury of being consumed raw and cooked. Not only is it tasty, but it has also become one of the most popular fish we consume regularly. It is nutrient-dense and may also reduce certain risk factors is many diseases. Additionally, we can opt for either form of salmon, but which is essentially better?
Here is the raw vs cooked salmon comparison.
What are the nutritional differences between raw vs cooked salmon?
Salmon has a variety of excellent health benefits. Surprisingly, the quality of nutrients between raw and cooked salmon does not differ significantly. Although, there is a slight difference among the types of salmon consumed, such as if it is wild-caught or famed (Alyssia, S. 2018). There is also a difference in nutrients among the varieties of salmon, which are identified by geographic location. For instance, the Atlantic salmon variety lives in the North of the Atlantic Ocean, and the Chinook salmon variety lives in the waters of the Pacific Ocean (Joseph, M. 2019).
The information below is the nutrition facts of the most common 3-ounce raw Atlantic Salmon (Barbie, C. 2022).
- Calories: 121 kcal
- Fat: 5.4 g
- Sodium: 37.4 mg
- Carbohydrates: 0 g
- Fiber: 0 g
- Sugars: 0 g
- Protein: 17 g
Salmon, whether raw or cooked, is extremely rich in omega-3 fatty acids, which, unlike other fats, we must regularly consume since our bodies cannot produce them. Similarly, protein must be consumed regularly as well. Fortunately, this fish variety offers great quality lean protein.
Additionally, salmon is an excellent source of B vitamins, potassium, selenium, and astaxanthin. All support several distinct and essential functions our body performs, like turning food into energy, managing blood pressure, reducing the risk of a stroke, and improving blood levels (Franziska, S. 2022).
The fish’s vitamins, minerals, and nutrients are generally the same between the two forms of fish. The only minor difference between raw and cooked salmon is the calorie content.
A raw ounce of salmon is approximately 58 calories, whereas a cooked ounce is 60 calories. The only significant difference that can impact the caloric content is the ingredients added to it while cooking. For instance, a tablespoon of oil is roughly 120 calories of fat, therefore if a few tablespoons are added to the recipe, the salmon will obviously be more calorie-dense (Shannon, M).
The Risk of Salmon Food Poisoning
There is always a risk when eating raw foods, especially seafood, which may be exposed to viral or bacterial contamination. The most common cause of infection and food poisoning from seafood is improper handling and storage procedure. Consequently, the comparison of raw vs cooked salmon risks does vary to some degree. When a fish is freshly caught, there are still living bacteria, parasites, and other microscopic organisms on the fish, which need to be exterminated or killed off. Otherwise, there is a risk of contracting several different viruses and parasites in raw salmon, such as; salmonella, shigella, vibrio, helminths, clostridium botulinum, etc. (Maya, F. 2021).
Salmon is known for inhabiting parasites such as helminths, (tapeworms) found on various fish. Helminths infect a range of hosts, not just humans. They affect approximately two billion people, nearly a third of the world’s population (YourGenome, 2021). Not only does this fish variety pose a danger through its parasites, but it also is known for its potential danger of transmitting Salmonellosis. Harmful foods infected with the Salmonella bacteria cause this infection. Generally, foods of animal origin, like poultry, eggs, milk, and meat, all have a higher chance of contracting this bacteria.
In addition:
Bacteria and parasites don’t just stay in one location. It is common for bacteria to transfer between raw and cooked food. This is called cross-contamination, so make sure to keep all foods at a safe distance from the fish while also keeping them in an air-tight bag or sealed container (Department of Health).
In cooked fish, on the other hand, parasites and other bacteria can be killed during the cooking process. Essentially, making cooked salmon safer to consume.
Storing and Handling Procedures.
The preparing and handling procedures are rather simple, whether we want to consume raw or cooked salmon.
If you choose to cook fresh salmon, it must be cooked to a temperature of approximately 145°F (63°C) to kill off any parasites or bacteria, making it relatively simple and easy to prepare.
Raw fish has increased in popularity in sushi and other food varieties for its soft and chewy texture, making disinfecting an ordinary course of action. There is a standard procedure when storing and handling freshly caught salmon. All fish that is eaten raw must be previously frozen at an extremely low temperature of -31°F (-35°C) for at least 30-48 hours or -18 °C for at least 7 days, which kills off any bacteria and parasites present, allowing us to safely savor it raw (Anne, D. 2019). Fortunately, we can simplify the prepping process by buying pre-frozen salmon products in grocery stores that have already been through that process.
Fresh salmon can stay in the refrigerator for up to two days. Otherwise, it must be kept in the freezer. Meanwhile, salmon can be fresh in the freezer for up to three months when frozen. Furthermore, fresh salmon can be frozen for up to eight months if vacuum sealed. Similarly, we can simplify the handling process by purchasing it pre-packaged, which indicates how long the fish is okay to eat on the expiration date (Pure Food Fish Market).
Conclusion
There are no crucial differences in the nutritional content, safety risks, storing, and handling processes in the comparison of raw vs cooked salmon.
Raw salmon has a higher chance of being contaminated and require a solid procedure in its storing and handling (-35°F) processes to ensure it’s safe to eat, whereas the cooked version needs to be normally cooked. Fundamentally the storing and handling processes are essentially the same for freshly caught salmon, whether it’s raw or cooked. The differences occur when the fish is bought pre-packaged, naturally easier to store and handle.
Altogether, including the nutritional content, raw and cooked salmon qualities are almost the same and are tasty, safe, and simple to enjoy.