熏制的鲑鱼因其咸味，燃烧的味道而闻名，由于其相对较高的成本，通常被认为是一种美味佳肴。

It’s commonly mistaken for lox, another salmon product that’s cured but not smoked.

However, like lox, smoked salmon is usually enjoyed on a bagel or crackers with other toppings like cream cheese, cucumber, or tomato.

This article explains everything you need to know about smoked salmon, including its nutrients, curing methods, and health benefits and risks.

烟熏鲑鱼相对low in calorieswhile boasting high quality protein, essential fats, and several vitamins and minerals.

A 3.5-ounce (100-gram) serving of smoked salmon provides ( 1 ):

  • Calories:117
  • 蛋白质：18 grams
  • Fat:4 grams
  • Sodium:600–1,200 mg
  • 磷：每日价值的13％（DV）
  • Copper:26% of the DV
  • 硒：59% of the DV
  • Riboflavin:9% of the DV
  • 烟酸：DV的30％
  • Vitamin B6:16% of the DV
  • 维生素B12：136% of the DV
  • VitaminE:9% of the DV
  • VitaminD:DV的86％
  • 胆碱：16% of the DV

What’s more, smoked salmon is a rich source ofomega-3 fatty acids, supplying a combined 0.5 grams of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per 3.5-ounce (100-gram) serving ( 1 ).

These fats are considered essential because your body cannot make them, so you must obtain them from your diet.

EPA and DHA are important for brain function, heart health, and healthy aging ( 2 , 3 , 4 , 5 ).

Salt content

由于如何加工，烟熏鲑鱼是high in sodium, containing 600–1,200 mg per 3.5-ounce (100 gram) serving ( 1 , 6 ).

In comparison, the same serving of fresh salmon provides 75 mg of sodium ( 7 ).

The Institute of Medicine (IOM) and U.S. Department of Agriculture (USDA) recommendlimiting sodium intaketo 2,300 mg per day to reduce your risk of heart disease and stroke ( 8 ,9).

The World Health Organization (WHO) and American Heart Association (AHA) advise an even lower threshold — 2,000 and 1,500 mg per day, respectively ( 10 , 11 ).

As such, you may want to monitor your intake of smoked salmon, particularly if you’re sensitive to salt.

summary

Smoked salmon is an excellent source of protein, numerous vitamins, and omega-3 fatty acids. Yet, it’s much higher in sodium than fresh salmon.

吸烟是一种通过将吸烟暴露于烟雾来调味，烹饪或保存食物的加工方法。通常与肉，家禽和fish.

The smoking process

To smoke salmon, thawed, boneless fillets are covered in salt — and occasionally sugar — and allowed to sit for 12–24 hours to draw out the moisture through a process called curing.

The longer the curing process, the more salt the salmon contains.

By drawing out moisture, the salt enhances flavor and acts as a preservative to prevent the growth of harmful bacteria that could cause食物中毒.

接下来,鱼片是用水冲洗去除excess salt before being transferred to a smoking kiln to dry. The drying process helps the fillets develop a pellicle, which is a coating of protein that allows smoke to better adhere to the surface of the fish.

Attached to the kiln is a smoker that burns wood chips or sawdust — typically from oak, maple, or hickory trees — to produce smoke.

Cold- vs. hot-smoked salmon

三文鱼can be either hot- or cold-smoked. The major difference is the temperature of the smoking chamber.

对于冷鲑鱼，温度应为50–90°F（10–32°C）20–24小时。该温度范围不足以烹饪鲑鱼，因此在准备和固化过程中应格外小心，以降低食源性疾病的风险（ 12 ).

Conversely, for hot smoking, the chamber must be warm enough to achieve an internal temperature of at least 145°F (63°C) for at least 30 minutes toproperly cookthe salmon ( 12 ).

市场上大多数熏制的鲑鱼都是冷烟。您可以区分热吸烟的品种，因为它们的包装通常表明它们已经完全煮熟（ 13 , 14 ).

冷熏三文鱼往往更光滑且温和，而热熏三文鱼的味道则散落。

由于涉及食品安全风险，食品科学家通常建议不要在家中使用冷吸烟方法。然而，可以通过适当的设备和技术安全地在家中安全地进行热吸烟（15).

Selection and storage

Whereas some varieties of smoked salmon require refrigeration, others don’t until the package is opened. Check the product label for recommendations for storage.

Once opened, smoked salmon can be refrigerated for up to 2 weeks or frozen for 3 months (16).

You should avoid smoked salmon that has lots of dark bits. These bits tend to have an unpleasant taste and should have been trimmed off — though they’re sometimes left on the final product to increase package weight and cost.

概括

Smoked salmon is made by curing fillets with salt, then placing them in a smoking kiln. Most fillets are cold-smoked, meaning the temperature they’re cooked at is too low to kill potentially harmful bacteria.

Smoked salmon provides numerous health benefits, but you should keep a few downsides in mind.

烟熏鲑鱼的好处

The omega-3 fatty acids EPA and DHA, which fatty fish like salmon provide, have been linked to a reduced risk of heart disease, certain cancers, and age-related mental decline ( 17 , 18 , 19 , 20 ).

These fats may work by lowering triglycerides,reducing inflammation, and maintaining brain structure and function.

Nonetheless, other nutrients in fatty fish may be partly responsible for these effects, as several studies on omega-3 supplements have failed to find the same benefits ( 21 , 22 , 23 ).

The USDA recommends that adults eat at least 8 ounces (227 grams) of seafood per week to obtain around 250 mg of combined EPH and DHA ( 8 ).

熏制的鲑鱼还拥有许多对您健康至关重要的维生素和矿物质。3.5盎司（100克）的份量包含您每日维生素B12的136％，以及维生素D的86％的DV（ 1 ).

更重要的是，相同的份量提供了您每天超过一半的需求selenium, which acts as an antioxidant and may protect against several illnesses ( 1 ).

Risks of smoked salmon

A 3.5-ounce (100-gram) serving of smoked salmon can harbor over half of the daily limit for sodium set by the USDA (9).

Thus, if you watch your salt consumption, you may want to moderate your intake of smoked salmon or eat fresh salmon instead.

此外，观察性研究将吸烟和加工的肉to an increased risk of certain cancers, especially colorectal cancer ( 24 ).

烟熏鲑鱼也可能增加您患李斯特氏病的风险，这是细菌引起的食源性疾病Listeria monocytogenes( 25 , 26 , 27 ).

This bacterium is easily destroyed by heat but grows at 34–113°F (1–45°C), the temperature range at which cold-smoked salmon is treated.

Listeriosis is more likely to infect older adults, people with weakened immune systems, and pregnant women and their newborns. Therefore, these groups should avoid cold-smoked salmon — although罐头货架稳定的品种被认为是安全的（ 28 , 29 ).

summary

Smoked salmon provides heart-healthy omega-3s, as well as several other nutrients, but it’s particularly high in salt. Cold-smoked varieties may increase your risk of listeriosis.

Here are a few tasty ways to enjoy smoked salmon:

  • 在百吉饼上配奶油奶酪
  • 在您最喜欢的地方沙拉
  • on toast with scrambled eggs
  • baked into gratin
  • in potato-leek soup
  • mixed into a pasta dish
  • stirred into a倾斜的饼干
  • 在蔬菜上盘子上

What’s more, you can make hot-smoked salmon at home if you have your own smoker.

首先在盐中固定鱼片至少4小时。接下来，将它们晾干，然后将其放入225°F（107°C）的吸烟者中，直到其内部温度达到145°F（63°C）。您可以使用肉类温度计监测其温度。

summary

You can enjoy smoked salmon in countless ways. Many people like to eat it in dips or on bagels, salads, and pastas.

Smoked salmon is a salty, cured fish renowned for its fatty texture and distinctive flavor. It’s packed withhigh quality protein, essential omega-3 fats, and several vitamins and minerals.

However, it contains a significant amount of sodium, and cold-smoked varieties may increase your risk of李斯特氏病.

Still, this smoky delicacy can be a healthy addition to your diet when eaten in moderation.