When you get a bucket of fried chicken, do you remove the crispy, golden skin before eating the meat? Of course not. The skin is one of the best parts. So why do most of us remove the skin from salmon fillets before eating them? I admit I did it myself. While I enjoy the smooth, flaky texture of salmon, gray, flaky skin isn't always the most appealing. But it turns out that salmon skin can not only be delicious, it can also be incredibly healthy for you. So don't shed that skin just yet. Read on to learn how to make fresh, flavorful salmon skins your new (and healthier) favorite dinner party.
Can you eat salmon skin?
Quality salmon skin is safe and highly nutritious. However, it is fine to eat only the skin of some types of salmon. Atlantic salmon, like wild Atlantic salmon, can be contaminated with polychlorinated biphenyls (PCBs) and methylmercury, pollutants that can cause reproductive, endocrine and neurological abnormalities, as well as diseases such as cancer. While pregnant women should avoid salmon skin to be on the safe side, the skin of wild Pacific salmon is safe to eat, according to food blog Wide Open Eats.
It is also very tasty, with a touch of salt and a nice fishy taste. When done right, it tastes light, crunchy and a little greasy - just like French fries, but without the junk food guilt.
Even if you don't want to eat the skin, it's a good idea to leave it on the fish while cooking. It helps retain nutrients and moisture in the meat, notes Wide Open Eats, and removing it can make the fish less nutritious and less moist.
Health benefits of salmon skin
You probably already know that salmon is good for you. In fact, it's so healthy that the FDA lists it as one of the "Best Choices" for seafood, saying you should eat two to three servings per week. But did you know that salmon skin contains just as many, if not more, nutrients? Read on to learn more about the vitamins and minerals in the part of the fish you throw away.
Omega-3 fatty acids
Salmon itself is rich in omega-3 fatty acids, but the skin has a higher concentration of these healthy fats than the flesh, explains the food website Farm to Fit. According to the Cleveland Clinic, omega-3 is considered a "healthy fat" that helps control triglycerides, cholesterol and blood pressure and supports heart health. Some other benefits include:
Reduce the risk of blood clots, abnormal heart rhythms and cardiovascular disease
Reduced risk of dementia, Alzheimer's, cancer and age-related macular degeneration.
Protection against depression, anxiety and inflammation.
Improve skin elasticity and health.
Vitamin D
Salmon skin contains vitamin D, which is necessary for calcium absorption, say experts at BluGlacier. Calcium is important for bone health, which naturally declines with age, and is important in fighting osteoporosis. The National Institutes of Health lists the health benefits of vitamin D:
Vitamin B
According to BluGlacier, salmon skin is also a good source of B vitamins. Salmon contains all types of B vitamins, but the most common vitamins, B6 and B3, are important for cholesterol control and body health. the brain. B vitamins have many health benefits according to everyday health, such as:
How do you eat salmon skin? Bacon recipe for fresh salmon skin
Want the health benefits but can't afford to put your teeth on the grill? No problem. Cook the salmon with the skin on and remove it before serving, but don't throw it away, it's a delicious snack. Check out this crispy salmon skin bacon recipe from food blogger Babaganosh.
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Remove the skin from the cooked tenderloin and discard the excess meat, fat and scales. Sprinkle with sea salt if not already seasoned.
If the pieces are large, use kitchen shears to cut them into strips.
Place in a skillet over medium-high heat, golden side up. (No need to add oil to the pan as the skin has its own oil.)
Cook 2 to 3 minutes per side, pressing lightly on each side to ensure even cooking. Reduce heat if excessive browning occurs.
Remove from heat and place on a paper towel-lined plate to cool and cool.
Store in the refrigerator for 1-2 days. The author of the recipe recommends experimenting with spices like garlic and lemon and eating them as a snack or salad.
What will you do next time you cook seafood? I know what I will do to save the salmon skin. Check out this guide to finding the best salmon on the market.