Important: Yes, You Can Eat Salmon Skin—Here’s How to Prepare It Right

Salmon is the most popular fish in the U.S., loved for its health benefits and its rich, slightly sweet flavor. Yet despite Americans consuming over 900 million pounds of salmon annually, many don’t realize that the skin is edible. (Confession: I was guilty of this too.) Perhaps it’s because most restaurants serve skinless fillets, or grocery stores offer skinless options. Whatever the reason, we’re here to clear things up: not only is salmon skin safe to eat, but it’s something you should definitely enjoy!

Is Eating Salmon Skin Okay?

Fish are well-known for their heart-healthy omega-3 fatty acids, which help improve brain function, reduce the risk of diabetes, and support heart health. Research indicates omega-3s can lower triglycerides, reduce the risk of irregular heartbeats, slow plaque buildup, and reduce blood pressure. For these reasons, the American Heart Association suggests consuming two servings of fish (3-4 ounces) each week for a heart-healthy diet.

Salmon is one of the best sources of omega-3s, and the highest concentration of these healthy fats is actually found in the skin. It’s also rich in protein and other essential nutrients, making it a great idea to keep the skin on for maximum health benefits.

Additional Reasons to Keep the Skin On

Cooking salmon can be tricky. This delicate fish is prone to falling apart and can easily be overcooked. Keeping the skin on addresses both challenges.

The skin acts as a natural binder, holding the fillet together and reducing the chances of it breaking apart during cooking or serving. It also serves as a protective barrier to prevent the fish from becoming overcooked.

Beyond that, the skin adds extra flavor and a satisfying crunch to the tender flesh of the fillet. Due to its rich taste and crispy texture, salmon skin is considered a delicacy in Japan and other countries. In Japan, dishes like salmon skin sushi rolls, salmon chips, and crunchy salad toppings showcase the skin. Baked strips of salmon skin have even been compared to crispy bacon.

The Best Way to Cook Salmon with Skin On

For perfectly crispy salmon skin, follow these simple steps: Pat the skin dry with a paper towel to remove any moisture. Heat a pan over medium-high heat and add some oil. Once the oil is hot, place the fillets in the pan, skin side down.

Use a spatula to gently press the fillets down for a few seconds to ensure they make good contact with the pan. Cook for about 5 minutes, or until the skin is golden brown and crispy (cooking time may vary depending on the fish’s thickness). Then, flip the fillets with a spatula to finish cooking the other side.

How to Peel Salmon Skin

Whether you prefer salmon with skin on or off is entirely up to you. If you prefer your fish skinless, it’s easy to remove. (When poaching salmon, make sure to remove the skin as it can become tough.) To take the skin off a raw fillet, place the fillet skin side up on a baking rack over a pan, and carefully pour boiling water over it. The skin will begin to curl and loosen. Let it sit for a minute, then gently peel the skin off. For a cooked fillet, simply use your fingers to peel the skin away easily.