Salmon skin is often overlooked as an edible part of the fish. Many people assume it should be removed and discarded before cooking salmon. However, salmon skin is entirely edible and contains nutrients that make it a valuable part of the fish. Still, there are some important factors to consider before eating salmon skin.
Is Salmon Skin Edible?
Salmon skin is fully edible. The skin contains healthy fats and valuable nutrients. Salmon skin is an excellent source of omega-3 fatty acids. It also contains vitamins, minerals, and antioxidants. Leaving the skin on salmon can boost its nutritional value and flavor.
Potential Benefits of Salmon Skin
Here are some of the top benefits of eating salmon skin:
- High in omega-3s – Salmon skin contains high amounts of the omega-3 fatty acids EPA and DHA. These are linked to heart health and brain function.
- Source of protein – The skin provides extra protein in each serving of salmon.
- Contains antioxidants – Astaxanthin gives salmon skin its reddish-orange pigment. This antioxidant may promote skin and eye health.
- Has vitamin D – Salmon skin is a natural source of vitamin D, an important nutrient many people don’t get enough of.
- May boost flavor – The skin can add crispiness and rich flavor when salmon is cooked properly.
Nutrition Facts of Salmon Skin
A 3-ounce serving of salmon skin contains approximately:
- Calories: 121
- Fat: 5 grams
- Saturated fat: 1 gram
- Polyunsaturated fat: 1.9 grams
- Monounsaturated fat: 1.3 grams
- Omega-3s: 1 gram
- Protein: 18 grams
- Vitamin A: 58% Daily Value (DV)
- Vitamin D: 13% DV
- Vitamin B12: 23% DV
- Selenium: 55% DV
Salmon skin is low in carbohydrates and high in protein. It has a generous amount of healthy polyunsaturated fats, especially omega-3 fatty acids. The skin also contains significant amounts of vitamin A, vitamin D, vitamin B12, and selenium.
Potential Downsides to Eating Salmon Skin
While salmon skin can be enjoyed as part of a healthy diet, there are a few potential downsides to consider:
- Contains contaminants – Pollutants like PCBs and dioxins may accumulate in the skin and fatty tissues of salmon.
- High in purines – Compounds that can trigger gout flares in sensitive individuals.
- Adds cholesterol – The skin contributes extra cholesterol, although salmon itself is low in cholesterol.
To limit exposure to contaminants, it’s best to eat salmon skin in moderation as part of a varied diet. People with gout may want to avoid salmon skin due to its purine content.
Is Raw Salmon Skin Safe to Eat?
Raw salmon skin should be safe for most people when fresh, properly handled, and high-quality. However, raw salmon skin is not recommended for certain groups due to infection risks:
- Young children
- Older adults
- Pregnant women
- People with weakened immune systems
These populations are more vulnerable to foodborne illnesses. Cooking the salmon skin destroys any potential pathogens present.
Smoked salmon skin does not need to be cooked before eating. The smoking process cooks the skin, making it safe to consume without further preparation.
Choosing High-Quality Salmon Skin
To enjoy salmon skin safely, select high-quality salmon and handle it properly:
- Choose wild-caught or sustainably farmed salmon.
- Pick salmon with firm, shiny skin with no dull or grey patches.
- Make sure the salmon smells fresh, not fishy or ammonia-like.
- Store fresh salmon skin-side up in the coldest part of the refrigerator for no more than 2 days.
- Wash hands, cutting boards, utensils with soap before and after handling raw salmon.
Buying quality salmon from a trusted vendor and handling it hygienically reduces safety risks from potential pathogens.
How to Cook Salmon Skin
Salmon skin can be cooked using almost any method. Here are some popular cooking techniques:
- Pan-searing – Cook skin-side down over medium-high heat until crispy. Flip and cook until done.
- Broiling – Place a baking sheet lined with foil under the salmon. Broil 6 inches from heat for 3-4 minutes per side.
- Grilling – Oil the grill grates. Place skin-side down. Grill about 5 minutes per side on medium heat.
- Baking – Bake at 400°F for 12-15 minutes on a parchment paper-lined pan.
- Poaching – Gently simmer salmon fillets skin-side up in broth or wine for 4-5 minutes.
- Air frying – Spray salmon skin with oil. Air fry at 400°F for 8-10 minutes, flipping halfway.
The key is exposing the skin directly to heat. Cook over medium to high heat until the skin gets crispy. Avoid steaming methods that will make the skin slimy.
Tips for Crispy Salmon Skin
Follow these tips for getting crispy, flavorful salmon skin:
- Pat the skin dry – Excess moisture prevents crisping.
- Use skin-on salmon fillets or steaks.
- Rub skin with oil – Coat thinly with vegetable or olive oil.
- Choose a hot pan or grill – Heat oil until shimmering before adding salmon.
- Start skin-side down – Place salmon with the skin touching the cooking surface.
- Cook at medium to high heat – Frying, broiling, grilling work best.
- Don’t move the salmon – Let the skin brown undisturbed before flipping.
- Check often near the end – Remove when the skin is browned and crisp.
Cooking salmon skin-side down on a hot pan, grill, or broiler gives the best crispy skin. Let the skin sear undisturbed before flipping to finish cooking.
How to Eat Salmon Skin
There are several ways to eat salmon skin:
- Leave skin on fillets or steaks
- Crisp up baked salmon skin under the broiler
- Fry loose skin in oil until crispy, then crumble as garnish
- Dehydrate leftover bits of skin into salmon skin “chips”
- Blend into a smooth salmon dip or spread
- Chop into small pieces and add to rice, salads, pasta
The skin can be left on salmon during cooking or removed and repurposed. Mix crispy salmon bits into meals for extra flavor and crunch.
Salmon Skin Uses
In addition to eating it, salmon skin has some other innovative uses, such as:
- Pet treats and chews – Dried salmon skin is nutritious for dogs and cats.
- Leather – Tanned salmon skin makes durable, sustainable leather alternative.
- Jewelry – Salmon skin can be fashioned into bracelets, earrings, etc.
- Arts and crafts – Kids enjoy making ornaments and other crafts from salmon skin.
- Fish bait – Leftover skin can be reused as bait for crab and lobster traps.
With its unique textures and properties, salmon skin can be transformed into pet treats, jewelry, leather, and more innovative items.
Can Dogs Eat Salmon Skin?
Salmon skin is safe and healthy for dogs to eat in moderation. The skin is an excellent source of the omega-3 fatty acids EPA and DHA, which support dogs’ immune system, heart, joints, brain, and eyes. It also provides protein, vitamins, and minerals.
Some tips for feeding salmon skin to dogs:
- Make sure the skin is thoroughly cooked.
- Start with small amounts to avoid digestive upset.
- Cut the skin into bite-size pieces for safety.
- Avoid adding oil, butter, spices, sugar, or salt.
- Refrigerate leftovers and serve within 2-3 days.
Feeding a limited amount of cooked salmon skin can be a nutritious occasional treat for dogs. However, too much may lead to weight gain or diarrhea.
Conclusion
Salmon skin provides healthy fats, protein, vitamins, minerals, and antioxidants. While the skin is fully edible, choose high-quality salmon and handle it safely. Cook the skin properly to remove pathogens and make it crispy. Salmon skin can then be enjoyed as part of the fillet, repurposed into chips or crackers, or even used as an innovative material for clothing, jewelry, crafts, and more.
