Why You Should Eat Salmon Skin and Delicious Ways to Prepare It
Salmon is a hugely popular fish, even for non-seafood lovers, for very good reason. Not only is it super delicious, but it's a natural source of Omega-3 fatty acids. According to Harvard Health, Omega-3s are essential fats, meaning the body cannot make them and needs to get them through food. There are three main types of omega-3s and salmon contains two: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Besides the nutrition, it tastes great for all meals and can be prepared so many ways. But while making your favorite salmon dishes, are you tossing out one of the most delicious and nutritious parts of it? Here are some notes from accredited dietitians on why eating salmon skin is good for you, and some advice on how to cook with it.
Eating Salmon Skin Reduces Food Waste
Eating salmon skin can be a great way to make sure that you are making the most out of your food, and minimizing waste, which is environmentally considerate, advises Chris Mohr, PhD, RD, Fitness and Nutrition Advisor at Fortune Recommends Health.
Salmon Skin Contains Omega 3 Fatty Acids
Salmon meat contains vitamin D and B vitamins, like B-12, shares Rima Kleiner MS, RD, and blogger at Dish on Fish, but the skin is just as rich in nutrients. “Salmon skin is also rich in heart-healthy omega-3s.” According to Chris Mohr, PhD, RD, Fitness and Nutrition Advisor at Fortune Recommends Health, these are all great for heart health, reducing inflammation, and supporting brain function.
Salmon Skin is Good for Your Skin
Salmon skin also contains Type 1 collagen, which makes up 90% of your body’s total collagen, explains Kleiner. “Type I is densely packed and provides structure to your skin, bones, tendons, and ligaments, so eating salmon plus the salmon skin is a very healthy and nutritious choice! This [type of] collagen is also beneficial for joint health and skin elasticity," shares Mohr.
Salmon Skin is High in Minerals
Both salmon and the skin contain minerals like potassium, selenium, and zinc, shares Kristin Gustashaw, clinical dietician at Rush University Medical Center in Chicago, Illinois. “However, the nutrient quality can vary and even be manipulated by what the fish eat/are fed,” explains Gustashaw. “For example, a study fed salmon different levels of zinc and omega-three fatty acids, and the skin resulted in higher contents and stronger health of the fish. This in turn would result in higher zinc and omega-three fatty acids consumed by humans.” The bottom line? It's important when shopping for salmon to look for sustainably caught options if possible.
Keep the Skin On
A super simple way to enjoy salmon skin is to keep it on the fish filet. “You could also just keep the skin on the fish and incorporate it into eating the whole filet,” says Gustashaw. “If you cook the fish with the skin side up you can season both sides of the fish and it will crisp up and help keep the fish moist.”
Broiled Salmon Skin
Need ideas on enhancing the tasty flavor of salmon skin? RDNs have a few ideas in mind. If you want to keep it simple, Mohr says to lightly oil and season the skin, then broil it until crispy. “It can be eaten on its own or added as a garnish to other dishes for added texture and flavor." Think of things like a crispy, crunchy salad topper, or make unique dippers with a tasty sauce.
Cook It Crispy
Kleiner recommends air-frying, baking, or roasting your salmon filet to get a crispy salmon skin. However, if you prefer to cook the salmon skin separately, Kleiner says to place the skin in the oven, brush it with olive oil, and sprinkle it with a little salt and seasonings such as brown sugar, garlic, or paprika. “Roast for about 10 minutes until golden brown and crispy,” she says, then enjoy.
Grill It
Another way to enjoy salmon with the skin on is by grilling it. “Grilling salmon with the skin on helps keep the fish moist and flavorful,” shares Mohr. “The skin itself gets crispy and can be a delicious contrast to the tender salmon itself.”
Make It a Roll
If you enjoy sushi then consider a salmon skin sushi roll. “A popular choice in sushi restaurants, salmon skin rolls are a great way to enjoy this part of the fish,” explains Mohr. “The skin is typically broiled or grilled until crispy, then rolled up with rice, veggies, and other flavors.” (Yum!)
Pre-Packaged Salmon Skin
“Fish skin has been a part of many different global cuisines for a long time,” shares Gustashaw. This is why many companies today now sell prepackaged salmon skin snacks. “Many of the salmon companies have terrific resources that describe what it tastes like and provide different ways to prepare it.” Driven chefs can even make their own, she says. “Air fryers are so popular right now, that I suggest adding your favorite flavors, herbs, spices, and even some dry rubs to salmon skin trimmed from a filet and experimenting with your flavors," notes Gustashaw.
You Might Also Like
