PSA: Yes, You CAN Eat Salmon Skin—Here's How to Cook It Properly

​​The most consumed fish in the US, salmon owes its popularity to its long list of health benefits and its distinctly rich and slightly sweet flavor. But despite eating more than 900 million pounds of salmon per year, many Americans are unaware that you can eat the skin. (Confession: I was one of those people.) Maybe that’s because restaurants typically serve skin-free salmon. Or because grocery store seafood departments offer skinless fillets. Regardless of the why, we’re here to set the record straight. Not only can you eat salmon skin, you should!

Can You Eat Salmon Skin?

It is well known that fish offers the health benefit of omega-3 fatty acids, which have been linked to improved brain health, diabetes prevention, and improved heart health. Studies have shown omega-3s can significantly reduce triglyceride levels, reduce the risk of an irregular heartbeat, slow the buildup of plaque, and lower blood pressure. Because of this, the American Heart Association recommends eating two servings of fish (3-4 ounces) per week as part of a heart-healthy diet.

While salmon is one of the best sources of omega-3s, the highest concentration of these healthy fats is in the skin, which also contains concentrated amounts of protein and other nutrients found in the fish. So leaving the skin on maximizes the health benefits salmon has to offer.

Other Reasons to Leave the Skin On

Cooking salmon can be tricky. The delicate fish tends to fall apart during the process and also can easily be over-cooked. Keeping the skin on solves both of these issues.

First, the skin serves as a binder that holds the fillet together, making it less likely to break apart during cooking and serving. And it acts as a built-in barrier that helps prevent overcooking.

The skin also imparts a boost of flavor and a crunchy texture to the tender flakiness of the fillet. Because of its rich flavor and crunchy texture, crispy salmon skin is actually a delicacy in Japan and other countries. In addition to skin-on fillets, Japanese dishes with salmon skin as the star include salmon skin sushi rolls, salmon chips, and crunchy salad toppings. Baked strips of salmon skin have even been compared favorably to fried bacon.

How to Cook Skin-On Salmon

To ensure you get perfectly crisp skin on your salmon fillet, follow these steps. Pat the skin with a paper towel to make sure it is completely dry. Place a pan over medium-high heat and add oil. Once the oil is hot, add the fillets, skin side down.

Use a spatula to gently press the fillets for a few seconds so they lay flat against the pan. Cook approximately 5 minutes or until lightly browned and crispy (the time will vary depending on the thickness of the fish). Using the spatula, turn the salmon to finish cooking on the other side.

Related: Our Top 20 Salmon Recipes of All Time

How to Remove Salmon Skin

Whether you prefer your fish with the skin on or off is obviously a matter of preference. So if you fall in the “off” category, the skin can easily be removed. (It’s important to note that when poaching salmon, you should always remove the skin so that it doesn’t get gummy.) To remove the skin from a raw fillet, place a baking rack over a pan. Place the fillet skin side up on the rack and carefully pour boiling water over the skin. The skin will start to shrivel and pull away from the fillet. Let it stand for a minute and then gently peel the skin from the fillet. It’s even easier to remove skin from a cooked fillet. Simply use your fingers to peel the skin away.