Is it better to remove salmon skin?

Studies show that salmon skin is a rich source of beneficial nutrients, especially omega-3 fatty acids, but is it better to remove salmon skin before cooking? The answer is nuanced, depending largely on your chosen cooking method and personal preference for texture and flavor.

Quick Summary

The choice to remove salmon skin depends on the cooking technique, desired texture, and potential health concerns about contaminants. For crispy results, leave it on; for other methods like poaching, it is best to remove it before or after cooking. The skin is also a source of nutrients.

Key Points

• Nutrient-Rich Skin: Salmon skin contains a high concentration of omega-3 fatty acids, vitamins, and minerals that boost health.

• Skin as a Cooking Aid: For pan-searing and grilling, the skin protects the delicate flesh from drying out and sticking to the pan.

• Method Matters for Texture: Remove the skin for poaching or steaming to avoid a rubbery texture, but leave it on for a delicious, crispy result from high heat.

• Contaminant Risk Awareness: Environmental pollutants can accumulate in the fatty skin. Choose sustainably sourced, wild-caught Pacific salmon to minimize risk.

• Easy Removal Post-Cooking: For many methods, it's easier to cook the salmon with the skin on and then simply flake or peel it off before serving.

The Case for Keeping Salmon Skin On

For many cooking enthusiasts and health-conscious individuals, keeping the skin on a salmon fillet is the preferred choice. The skin serves several important functions, from enhancing flavor and texture to protecting the delicate flesh during cooking and providing nutritional benefits.

Nutritional Advantages of Skin-On Salmon

Salmon skin is a powerhouse of nutrients, often overlooked or discarded. The skin, along with the layer of fat just beneath it, contains a high concentration of essential omega-3 fatty acids like EPA and DHA. These fats are vital for brain function, heart health, and reducing inflammation throughout the body. Eating the skin helps maximize your intake of these valuable nutrients. It is also a good source of protein, Vitamin B, Vitamin D, and minerals like selenium. When cooking with the skin on, you also help prevent the natural oils and moisture from escaping, which keeps the fillet moist and flavorful.

Protective Benefits During Cooking

Leaving the skin on acts as a natural barrier between the fish and the heat source, making it an excellent insulator for high-heat cooking methods like pan-searing and grilling.

• Prevents Sticking: Cooking salmon skin-side down first ensures that the fillet does not stick to the pan or grill grates, as the skin is tougher than the flesh.
• Moisture Retention: The skin locks in the salmon's natural moisture and healthy fats, resulting in a more tender and juicy fillet.
• Even Cooking: Starting skin-side down allows the heat to gently cook the flesh upwards, preventing the delicate top portion from overcooking and becoming dry.

How to Achieve Perfect Crispy Salmon Skin

1. Pat it dry: Use a paper towel to thoroughly pat the salmon skin dry before seasoning. Excess moisture is the enemy of crispiness.
2. Use a hot pan: A hot pan, preferably cast iron or stainless steel, is crucial. Add a high-smoke-point oil and wait until it shimmers before adding the fish.
3. Cook skin-side down: Place the fillet in the pan skin-side down and press gently with a spatula for 10-15 seconds to ensure even contact. Do not move it until the skin is fully rendered and crispy.
4. Finish cooking: Flip the fillet and cook for just another minute or two to finish, using the skin as an indicator of doneness.

Reasons to Remove Salmon Skin

While there are many benefits to keeping the skin on, some situations call for its removal. Your cooking method and dietary considerations are the primary factors here.

Cooking Methods Not Suited for Skin-On Salmon

For certain preparations, keeping the skin on can be detrimental to the final dish.

• Poaching and Steaming: When poached or steamed, the skin will not become crispy but rather soggy and rubbery with an unpleasant texture.
• Marinades and Sauces: Removing the skin allows marinades and sauces to penetrate and flavor the flesh more directly, which is ideal for dishes like salmon curries or glazed fillets.
• Sushi and Raw Dishes: For safety and aesthetic reasons, the skin is always removed when preparing raw salmon dishes like sushi or sashimi.

Health and Environmental Concerns

While salmon is a very healthy fish, potential contaminants can accumulate in the skin and fatty tissues.

• Environmental Pollutants: Pollutants like polychlorinated biphenyls (PCBs) and methylmercury can build up in fish from polluted waters. Because these substances are fat-soluble, they can accumulate more in the fatty layer just beneath the skin.
• Wild vs. Farmed: Concerns about contaminants vary based on the salmon's source. Wild-caught Pacific salmon is generally considered the safest option, while farmed salmon from the Atlantic may have higher levels of contaminants.
• For At-Risk Groups: Individuals such as pregnant women and young children are often advised to avoid consuming the skin to minimize exposure to any potential pollutants.

How to Remove Salmon Skin

Removing the skin from a raw fillet is simple with the right technique:

1. Prepare: Place the fillet skin-side down on a cutting board. Grip the tail end with a paper towel for a secure hold.
2. Make the initial cut: Use a sharp, flexible fillet knife to make a small, shallow cut between the skin and the flesh at the tail end.
3. Slice horizontally: Keeping the blade angled slightly downward towards the skin, use a sawing motion to slide the knife along the length of the fillet while pulling the skin taut in the opposite direction.
4. Check for waste: A clean cut will leave minimal flesh attached to the skin.

Skin-On vs. Skin-Off: A Quick Comparison

Feature	Skin-On Salmon	Skin-Off Salmon
Best for...	Pan-searing, grilling, broiling	Poaching, steaming, baking in sauce, raw dishes
Flavor	Richer, more pronounced flavor; crispy skin adds texture	Milder flavor; more easily absorbs marinades
Texture	Crispy, savory skin contrasts with tender flesh	Uniformly tender, flaky flesh
Nutrients	Higher concentration of omega-3s, vitamins D and B	Still nutritious, but lower in fats and some vitamins
Cooking Aid	Protects flesh from overcooking; prevents sticking	Allows for deeper seasoning penetration and consistent temperature
Contaminant Risk	Slightly higher risk if sourced poorly (accumulates in fat)	Lower risk from fat-soluble contaminants

Conclusion: Making the Right Choice for You

Whether it's better to remove salmon skin is a personal decision based on your culinary intentions and health awareness. For those who love the crispy texture and nutritional punch, leaving the skin on for high-heat cooking methods is a fantastic choice, provided the salmon is sourced from clean waters. However, if you're poaching, steaming, or using certain recipes, removing the skin is advisable to prevent an unpleasant gummy texture. For at-risk individuals, removing the skin may also be the safest option. Ultimately, knowing when and how to handle salmon skin allows you to enjoy this versatile fish in its most delicious and healthiest form.

Visit Healthline for more information on the nutritional benefits of salmon.

Frequently Asked Questions

Is it safe to eat salmon skin?

Yes, salmon skin is generally safe to eat. It is packed with nutrients, but the source and quality of the fish are important to consider, especially concerning potential environmental contaminants.

Does salmon skin taste fishy?

When cooked properly, especially to a crispy finish, salmon skin has a savory, slightly salty flavor that is not overly fishy. However, if not cooked well, it can have a stronger, less appealing taste.

Do restaurants remove salmon skin?

It depends on the dish. For seared or grilled salmon, the skin is often left on to get crispy. For poached or sauced preparations, it is typically removed. Many restaurants place the skin-on fillet face down for a more attractive presentation.

What's the best way to get crispy salmon skin?

To get crispy skin, pat the fillet dry thoroughly, use a hot pan (like cast iron), and cook the salmon skin-side down for most of the cooking time, without moving it.

Can I remove salmon skin after cooking?

Yes, and for many cooking methods, it's the easiest way. Once cooked, the skin often peels or separates from the flesh with little effort, making it a great alternative to skinning the raw fillet.

Does removing the skin reduce omega-3s?

Yes, removing the skin, along with the fatty layer just beneath it, will reduce your intake of the beneficial omega-3 fatty acids, which are most concentrated in this part of the fish.

Should pregnant women remove salmon skin?

Out of an abundance of caution due to potential contaminants, some health guidelines recommend that pregnant or nursing women, as well as young children, avoid eating salmon skin.