How to get the most out of food choices, this week: Salmon

Fish dish - grilled salmon and vegetables

BAD: Gravadlax.

CURED but not smoked, gravadlax has the usual quota of heart-healthy omega-3 fats, but the benefits are outweighed by the fact it's often high in salt: 100g can have two-thirds of your daily limit, even before including the mustard sauce it comes with.

GOOD: Hot smoked.

If you like a smoky taste, this is the healthiest smoked fish, as it generally has far less salt than cold smoked. And the heat involved isn't powerful enough to destroy any of its energy-releasing B vitamins – 75g provides more than your daily vitamin B12 needs.

BEST: Steamed.

Steaming keeps the fish moist, adds no salt and doesn't leach away water-soluble nutrients, such as B vitamins, in the way that poaching might. And, unlike roasting, it's a waistline-friendly cooking method, as it doesn't add oil or fat.

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