Salmon is one of the healthiest and most popular fishes to make, and if you like the skin, there’s absolutely no reason to discard it. In fact, the salmon skin is known to be an excellent source of minerals, plus omega-3 fatty acids, vitamins B and D, and more nutrients. And salmon skin can add a delicious crunch to any baked or pan-fried salmon filet.
Prefer your skin soft? That’s easily achievable, too. And if you’d rather eat your salmon skin on its own, you can indeed cook it separately from the rest of your salmon. Read on to learn about eating every bite of your salmon, including the skin.
- Steven Wong, fishmonger and salmon expert at Seafood from Norway.
Can You Eat Salmon Skin?
“Yes, you can definitely eat the salmon skin. The skin of the salmon has the highest concentration of omega-3s, besides being a great vitamin D and vitamin B supplement,” says Steven Wong, fishmonger and salmon expert.
Many people find the skin to even be their favorite part of the salmon, for its flavor, texture, and nutrients. Whether you’re cooking salmon steaks, salmon filets, or chunks of salmon, fresh or frozen salmon skin is certainly edible. Salmon skin rolls, using crunchy salmon skins, are also a popular sushi bar item stateside.
Is Salmon Skin Good For You?
Salmon skin is generally considered good for you. Salmon skin holds the aforementioned nutrients, plus natural fish oil, which can help lower cholesterol and high blood pressure, reduce arthritic pain, and help prevent heart disease. The gray area on salmon, just between the skin and pink flesh, is also packed with nutrients and omega-3 fatty acids.
Omega-3s have become a top-rated supplement because they protect the body from cardiovascular disease and reduce triglycerides, among other benefits. One of the main components of omega-3s is alpha-linolenic acid (ALA), which the human body doesn't produce. Eating salmon gives your body a boost of this essential fatty acid, and leaving the skin on helps ensure that the nutrients aren't burned off during the cooking process.
Are There Any Risks With Eating Salmon Skin?
It's important to note that, in general, salmon skin is safe to eat. However, like any food, salmon is exposed to pollutants in the air and water that could affect its safety. Some salmon have been shown to contain polychlorinated biphenyls (PCBs), which are manufactured chemicals used before 1980 (and have since been stopped).
PCBs make their way into the water through spills and don't break down, moving from air to water. They can accumulate in fish and other food sources like crops and plants. PCBs are a carcinogen and have been linked to congenital disabilities.
Methylmercury is another possible contaminant in salmon. This is another substance that salmon absorb throughout their lifetime, so it's difficult to avoid (unless you skip the salmon altogether). High levels of this neurotoxin can be hazardous to health, especially in pregnant women, who can pass the chemical to their unborn child.
While linked to salmon and other fish, these contaminants are particularly concentrated in the skin. If you're concerned about the chemicals, skipping the skin is your best option.
How to Cook Salmon Skin
Salmon skin can easily be cooked attached to the fish. “I love to just pan sear salmon with the skin side down first,” Wong says. “I start off with a pan on high heat to give the skin a nice char and just leave it there for a few minutes. At first, the skin seems to stick to the pan, but over the course of three minutes or so, the skin will curl up and stay crispy.”Here's a quick step-by-step to get the perfect sear.
- Heat your skillet on high. Once the pan is hot, add around 1 tablespoon of oil to coat the bottom.
- Completely dry the salmon skin (patting it with a paper towel or tea towel works well) before adding it to the pan.
- Lightly score the skin to enhance the texture (just be sure not to cut into the flesh).
- Gently lay your salmon in the pan, skin down, and leave for 3 to 5 minutes until the skin curls and gets crispy.
- Allow the salmon to cook most of the way through with the skin side down. Salmon is fully cooked when the center reaches 140 degrees F; using a meat thermometer is the best way to ensure you've cooked your salmon enough. When it's nearly done, flip and cook the non-skin side for around 30 seconds.
- Transfer to a plate, skin side up, so the skin retains its crispiness. Serve!
When cooking salmon skin, use an oil that has a high flash point, like avocado, grapeseed, or ghee. Don't use olive oil, which is great for cooking but has a lower smoke point (it can burn and ruin your dish).
How to Remove Skin From Salmon
If you want the skin removed from your salmon, you can simply ask your fishmonger to de-skin it when you buy salmon. Take the salmon skin with you to make crispy salmon skin at home, or if the skin really isn’t your thing, you can dehydrate it to make a healthy dog or cat chew.
If you’re undecided on whether you want the skin on or off, you can also remove the skin at home “Boil a pot of water and carefully pour the hot water onto the salmon skin,” Wong recommends. “The skin will turn a little loose and you can almost peel it off the meat with your fingers. First, try a small spot of the salmon to see if the water is hot enough to separate the skin from the meat. You should then be able to peel all of the skin off. If not, repeat with more hot water, and eventually, you’ll easily be able to remove it all.”
Too complicated? You can also use a chef’s knife to slice under the start of the skin, and tug it off while wiggling the fish.
How to Avoid the White Stuff When You’re Cooking Salmon
