Why you should eat salmon skin and delicious ways to prepare it

Eating salmon skin can be a great way to get the most out of your food and minimize waste, which benefits the environment, advises Chris Mohr, PhD, RD, fitness and nutrition coach at Fortune Recommends Health.

Salmon meat contains vitamin D and B vitamins, like B-12, explains Rima Kleiner MS, RD and blogger at Dish on Fish, but the skin is just as nutrient-dense. “Salmon skin is also rich in heart-healthy omega-3 fatty acids.” These are all good for heart health, reducing inflammation and supporting brain function, according to Chris Mohr, PhD, RD, fitness and nutrition coach at Fortune Recommends Health.

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 and salmon skin is a very healthy and nutritious choice! This (type of) collagen is also beneficial for joint health and skin elasticity,” explains Mohr.

Both salmon and the skin contain minerals such as potassium, selenium and zinc, explains Kristin Gustashaw, clinical nutritionist at Rush University Medical Center in Chicago, Illinois. “However, nutritional quality can vary and even be affected by what the fish eat/are fed,” explains Gustashaw. “For example, in one study, salmon were fed different amounts of zinc and omega-3 fatty acids, and the skin had higher levels and was healthier. This, in turn, would lead to higher zinc and omega-3 fatty acid intake by humans.” The bottom line? When buying salmon, it’s important to look for sustainably caught products whenever possible.

A super easy way to enjoy salmon skin is to leave it on the fish fillet. “You can also just leave the skin on the fish and incorporate it throughout the fillet,” says Gustashaw. “Frying the fish skin side up allows you to season both sides of the fish, which will help it crisp up while keeping it juicy.”

Need ideas to enhance the delicious flavor of salmon skin? RDNs have a few ideas in mind. If you want to keep it simple, Mohr recommends lightly oiling and seasoning the skin, then grilling it until crispy. “It can be eaten plain or added as a garnish to other dishes to enhance texture and flavor.” Think of things like a crispy, crunchy salad topping or making unique dippers with a tasty sauce.

Kleiner recommends cooking, baking or roasting the salmon fillet in the air fryer to get a crispy salmon skin. But if you prefer to cook the salmon skin separately, Kleiner recommends putting the skin in the oven, brushing it with olive oil and sprinkling it with a little salt and seasonings like brown sugar, garlic or paprika. “Roast for about 10 minutes until golden brown and crispy,” she recommends, then enjoy.

Another way to enjoy salmon with the skin on is by grilling it. “Grilling salmon with the skin on helps keep the fish juicy and flavorful,” explains Mohr. “The skin itself becomes crispy and can provide a delicious contrast to the tender salmon itself.”

If you like sushi, consider a salmon skin sushi roll. “Salmon skin rolls are a popular choice at sushi restaurants and a great way to enjoy this part of the fish,” explains Mohr. “The skin is typically fried or grilled until crispy and then rolled up with rice, vegetables, and other flavorings.” (Yum!)

“Fish skin has long been part of many different cuisines around the world,” Gustashaw says. That’s why many companies now sell prepackaged salmon skin snacks. “Many salmon companies have great resources describing what the salmon tastes like and offering different ways to prepare it.” Enthusiastic cooks can even make it themselves, she says. “Air fryers are so popular right now that I suggest coating salmon skin from the fillet with your favorite flavors, herbs, spices, and even some dry marinades and experimenting with your flavors,” notes Gustashaw.