BAD, GOOD, BEST

How to get the most out of your food choices. This week: Salmon

BAD: Salmon en croute.

ENCASING salmon in flaky pastry has two effects — the piece of salmon you get tends to be smaller, so delivering fewer beneficial omega-3s and less vitamin D, while the pastry adds calories and fat. A small salmon en croute might supply more than 500 calories and up to 90 per cent of your daily limit of saturated fat.

GOOD: Smoked salmon.

SMOKING salmon does not alter its amount of omega-3s, so it’s a good source of these. And, like fresh salmon, smoked salmon offers lots of vitamin D — a 60g serving will supply your entire daily needs of this bone-building vitamin. However, smoked salmon is high in salt: per 60g serving, there’s 2.3g, more than a third of your daily limit.

BEST: Poached salmon.

POACHING is a healthy way to cook salmon without adding on calories. Add 4tbsp water, some herbs and a squeeze of lemon to two pieces of salmon in a dish and cover with cling film. Microwave it until the salmon is cooked, opaque and starts to flake easily. A 120g fillet has around 215 calories and only 2.5g saturated fat.