CAN YOU EAT SALMON SKIN? EXPERTS WEIGH IN

What to know before scarfing up that seafood skin, or whether you should just take it all off.

Salmon is an excellent source of protein, potassium, Vitamins B12 and D, and a popular choice for most people at the seafood counter or fishmonger.

The tender pink flesh of salmon can be grilled, seared, baked, pan-fried, and broiled to make plenty of delicious salmon recipes, but for some, cooking fish at home can be daunting. Proper temperatures and cook times might be at the top of the list for most, but others may wonder: can you eat salmon skin?

Yes, you can eat salmon skin, but it’s important to consider a few factors, according to world master chef Fred Tiess and dietitian Jess Bryan.

“The decision to indulge in salmon skin boils down to personal preference and how it's prepared,” Bryan tells Southern Living. “When cooked just right, it can offer a crispiness and an extra layer of flavor to your meal. That being said, some people will probably want to forgo it due to its distinct ‘fishy’ taste.”

Tiess adds that it’s also important to understand where your salmon has been sourced from to avoid possible contaminations.

Meet The Experts

Jess Bryan is a registered and licensed dietitian at No Diet Dietitian, a telehealth nutrition practice

Fred Tiess is a master instructor, College of Food Innovation and Technology, Johnson & Wales University, Charlotte Campus

Is It OK To Eat Salmon Skin?

Tiess tells Southern Living that understanding where your salmon comes from is an important part of eating salmon skin.

“There have been concerns about consuming salmon skin because of possible chemical contamination near fish hatcheries in the North West Pacific Basin,” Tiess says, citing a report from NOAA about the impacts of Pentachlorophenol (PCP) on environmental habitats. In December of 2021 the EPA regulated that the use of PCP would no longer be permitted and that a full “phase out” would take five years.

Tiess explains that there have also been concerns about other contaminants that may affect the food chain, specifically polychlorinated biphenyls, or PCB.

According to the Department of Health for the State of Washington “the consensus among scientists and regulators is that farmed salmon and wild salmon are safe foods,” but they also state that consumers should “avoid eating fish fat to reduce your exposure to PCBs and other contaminants that collect in the fatty parts of fish by up to 50% by preparing and cooking fish properly.”

Related: How To Tell When Salmon Is Done

Are There Nutrients In Salmon Skin?

According to the Wild Alaskan Company salmon skin has a “high concentration of omega-3 fatty acids that can be found in fish skin, so eating salmon skin ensures that you’re consuming all the nutrients that a salmon filet has to offer” – and Bryan agrees.

“Salmon skin packs quite a punch when it comes to nutrition,” Bryan says. “It's rich in omega-3 fatty acids which have anti-inflammatory benefits throughout the body. It also has vitamin D and selenium, which are supportive of improved mood and metabolism.”

Related: Can You Eat Leftover Salmon?

Is Salmon Skin Healthy For You?

According to the Cleveland Clinic the consumption of omega-3 fatty acids may lower your risk of cardiovascular disease when integrated into your diet and are best consumed through food, not pills.

“I recommend selecting wild-caught salmon from the Pacific if that’s within your budget,” Bryan says. “It contains higher amounts of the anti-inflammatory fat omega-3 and fewer contaminants.”

Related: What Is That White Stuff On Salmon?

How To Cook Salmon Skin

Tiess says the first step in cooking salmon skin is to remove the scales of the salmon by scraping the back of a knife from the tail to the head

“In most cases your local fish market will do this in advance,” he says. 

Then, portion the salmon into filets, not steaks. 

“A filet is when the flesh is on one side and the skin is on the other,” Tiess explains. “Then lightly score the salmon skin and sprinkle it with kosher salt. When you are ready to pan-sear the salmon, place it skin side down in a lightly oiled cast iron pan and cook until the salmon flesh turns opaque, about 1/3 of the thickness of the fish. Season the flesh side of the salmon with salt and pepper and finish searing to your preferred degree of doneness.”

According to the FDA the safe internal temperature should be 145 degrees.  

Related: Soaking Salmon in Milk Supposedly Takes Away Fishy Odor and Taste, So We Tried It

How To Remove Salmon Skin

Tiess explains there are several methods for removing salmon skin, starting with asking for the skin to be removed when purchased. If your salmon has skin at home, Tiess recommends one of the following two methods for removing the skin:

  1. Hot water method: This is when you boil water and pour it directly over the salmon skin, waiting a few minutes before pulling it off. “More commonly, using your chef knife start with the tail first.”
  2. Chef's knife: Tiess recommends a video featuring Chef Jacques Pepin that demonstrates the proper method for removing salmon skin using a chef’s knife.

Favorite Salmon Recipes

For more Southern Living news, make sure to sign up for our newsletter!

Read the original article on Southern Living.

2024-03-24T22:43:43Z dg43tfdfdgfd