Salmon

13% fat · 208 kcal

Per 100 g

208 kcal Energy

20.4 g Protein

0 g Carbs

13.4 g Fat

0 g Fibre

Gluten-free FISH

Let’s cook with it → Invent something with it

What it is for

Heat unfolds them and they link to each other: they bind, they firm, they build crust. They are one half of the Maillard reaction; sugar is the other.

Where it catches you out

Every protein has its own threshold and none of them are reversible. Egg turns at 82 °C, meat at 70, fish at 55 — once past, there is no coming back.

The knack

The white albumin that weeps out of salmon is a sign of too much heat, not of freshness: above 60 °C the muscle fibres contract and squeeze the protein out from between them. Pull it at an internal 50–52 °C and it never appears.

Storage and health

How to keep it, and who it suits.

Keeping it

Two days on ice in the fridge, three months frozen. To be eaten raw it must have been frozen at −20 °C for at least 24 hours: cold removes the parasite risk, freshness does not.

Gluten-free

The flesh contains no gluten; check the cure on smoked products.

Allergen: FISH

Glycaemic index

This ingredient carries no meaningful carbohydrate, so it has no glycaemic index. On its own it will not move blood sugar; what you eat alongside it decides that.