Keto Sandwich with Smoked Salmon — Recipe — Diet Doctor (2024)

FAQs

Is smoked salmon sandwich good for weight loss? ›

Absolutely! Smoked salmon is a good source of protein and healthy fats, specifically omega-3 fatty acids and, when made with whole-grain bread, cheese, and vegetables, a smoked salmon sandwich is a well-balanced meal complete with fiber, protein, complex carbohydrates, fat, and flavor.

Health experts unanimously agree that salmon is one of the healthiest foods you can eat. It's full of beneficial Omega-3 Fatty Acids and delicious. Besides, calories in lox are low compared to many other fatty foods.

The classic option is to serve a slice of the fish on a pancake or blini, but try it out in homemade sushi with cold smoked salmon, in tortilla rolls with cream cheese, or on toasted crostini too.

Remember that smoked salmon is high in sodium, so if you have high blood pressure or are on a low-sodium diet, you should limit your intake of smoked salmon. For most people, however, smoked salmon can safely be eaten twice a week.

Fatty fish rich in omega-3 fatty acids helps reduce visceral fat. Research shows that having two to three servings of salmon, herrings, sardines, mackerel, and anchovies per week can significantly reduce liver and abdominal fat.

In addition, salmon is fairly low in calories. A 3.5-ounce (100-gram) serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories ( 1 , 2 ). Consuming salmon may help you manage your weight by reducing your appetite, temporarily boosting your metabolism, and decreasing belly fat.

Here's the main difference: smoked salmon is cured and then smoked, whereas lox is only cured, typically in a salt brine and typically for longer periods of time, but not smoked. Smoked salmon is preserved with a combination of salting and smoking, so the flavor can be slightly salty and slightly smoky.

Ms. Bender, a registered dietitian, suggests limiting consumption of smoked and cured fish, enjoying it as an occasional treat versus eating it every day, for the same reasons that you should limit processed meats. She notes that the processing itself appears to be the underlying issue when it comes to cancer risk.

Easy Pairings for Smoked Salmon

A few suggestions: With crackers, softened cream cheese and capers. Tossed into a green salad with a lemony dressing. Stirred into hot pasta with a light tomato sauce, green onions, fresh parsley and extra-virgin olive oil.

How to eat lox without bread? ›

Nutrition: Is Salmon Skin Good for You? Yes, salmon skin is good for you—and is actually one of the healthiest parts of the fish. Just like the flesh, salmon skin is a good source of omega-3 fatty acids, vitamins B and D, and minerals like niacin and phosphorus.

If you have a weak immune system or a sensitive stomach, you might want to avoid eating too much smoked salmon. Cold-smoked salmon in particular may have the bacterium Listeria monocytogenes, which can lead to listeriosis. To avoid listeriosis, you can try hot-smoked salmon.

Salmon also serves up B vitamins, known as the energy vitamins, because of their role in metabolism. They help turn the food we eat into energy our bodies can use. So yes, smoked salmon can be a nutritious food, but it's important not to go overboard, as sodium content can be high.

Smoked salmon usually has a lot of salt in it, and it may have other preservatives, like sulfites. If you eat it every day, you might want to think about how much other salt is in your diet. Smoke contains known carcinogens.

I have found that higher protein breakfasts tend to keep my clients fuller for longer and therefore keeps them away from snacking on foods and bumping daily calories up unnecessarily. Your more traditional breakfast options of an omelette or scrambled eggs and smoked salmon are great options.

From a cancer risk perspective, the American Institute for Cancer Research considers smoked and cured fish in the same category as processed meats. Though other cancer research groups are less clear on whether eating smoked and cured fish carries the same risks as eating processed meats.

"Smoked salmon is packed with the same nutrients as grilled salmon, from B vitamins and antioxidants to omega-3 fatty acids. Therefore, it offers many of the same benefits—it can help fight against heart disease, improve brain health, lower cognitive decline, and reduce inflammation."