It is totally normal that there are doubts when preparing some products in the kitchen, as happens when cooking salmon, one of the most appreciated fish in the kitchen for its versatility, easy consumption and pleasant flavor. Regarding its consumption, there are those who doubt whether it is possible to eat its skin or if, for health reasons, it would be preferable not to do so.
In this sense, there are renowned chefs such as the Australian Josh Niland or Ángel León who emphasize that none of the fish should be wasted, since all its parts can be used, even the skin. Beyond each person’s tastes, it should be emphasized that the fish skin is edible, and not only that, but it is recommended for its excellent nutritional properties and benefits.
The skin of salmon and other fish is healthy
The skin of salmon and any other fish is made up of a mucosa that is responsible for protecting the animal, as well as fat and collagen. In the case of oily fish, their skin is richer in healthy Omega-3 polyunsaturated fats, as well as essential proteins, vitamins B and D and minerals.
Although the skin cannot nutritionally surpass the properties of fish meat, it does provide numerous benefits for the body, in addition to having a satiating effect that makes it ideal for those who want to maintain greater control of their appetite.
On the other hand, if even though it is healthy and recommended for consumption, you prefer not to eat it because of its texture, because you do not like its flavor or simply because you need it to prepare a particular recipe, experts recommend removing the skin at the last moment, both in the event that the fish is to be consumed raw or after cooking.
The reason is that the skin protects the fish, which has very delicate meat, thus ensuring that its properties are better preserved while it is in the refrigerator or freezer, but also during cooking, avoiding overcooking. In addition, it also improves its texture and flavor.
How to cook fish skin
Many people are put off by the gelatinous texture of the skin of salmon and other fish, but if you want to enjoy its benefits while avoiding it, it is as simple as not steaming or cooking it in papillote, since they are two techniques that make it The collagen that the skin contains becomes sticky and viscous. In these cases it will be more advisable to remove it before serving.
Everything changes if you get a very crispy skin, since in this case we will be looking at an exquisite delicacy that is even currently marketed as a snack. In this format, fried cod skins and salmon skins are especially popular.
Therefore, the best way to get a crispy skin is by cooking the fish on a grill, always starting with the skin side, and then searing it over high heat for the first few moments and then making it maintain a certain pressure so that it don’t shrink. You just have to turn it over when it is around 75% cooked, serving it skin side up.
Other ways to get a very tasty skin are in the oven, with the skin side up, using the grill (carefully), on the grill or on charcoal, in the air fryer and with normal frying in a pan or deep fryer or using plenty of hot oil, making sure it is dry and, optionally, floured.
Is there any risk in consuming fish skin?
The only problem we find with fish skins is that, in addition to collagen and healthy fats, they accumulate a greater amount of mercury, heavy metals and other substances that are present in the water in which the fish has been raised. Blue fish are those that have a higher amount of heavy metals.
Despite this, scientific evidence indicates that the population should not have any concern regarding the consumption of fish or its skin, since the amount of these metals that would have to be ingested for it to become toxic would be very high. , and the portion of them that has the skin is minimal.
According to the Spanish Agency for Food Safety and Nutrition (AESAN), the general population should consume three to four servings of fish a week, preferably varying between blue and white among all species. Pregnant women, women who plan to be pregnant or breastfeeding, as well as children up to 10 years old, for their part, should avoid consuming those species that have a high mercury content. In addition, children between 10 and 14 years old should limit consumption to 120 grams per month of species that have a high mercury content.
Among the fish that have a greater accumulation of heavy metals we find bluefin tuna, swordfish/emperor, shark and pike. On the opposite side are Atlantic salmon, Pacific salmon, cod and other blue and semi-fatty fish such as anchovy, horse mackerel, mackerel, sardine, sea bass or trout, which have a low mercury content.
Regarding its skin, the most used by chefs for cooking are: salmon, sardine, mullet, cod, sea bream, sole, snapper, sea bass, sea bream, sea bass, flounder and mackerel.
