1.11.2010

Salmon Skin: Do You Eat It?


Last week Ed and I made salmon for dinner. He noticed I was eating the salmon but leaving the skin on my plate, and commented on it. Ed happens to love the skin of any type of fish. He is even known to ask the waiter to please prepare his fish with the skin on. I never really gave this much thought until he asked me why I wasn’t eating it. I typically just eat the fish and whatever skin sticks to it, but leave the rest on my plate.

So I did some research on salmon skin, and other fish skin in general. Turns out there are many important nutrients in the skin of most fish, and almost all skins are edible. Salmon skin, for example, contains concentrations of omega-3 fatty acids. This is because the salmon’s fat is in the layer just beneath the skin, so when it is cooked with the skin on, the skin soaks up these (healthy) fats. However, all of this information is based on the assumption that the fish was swimming in uncontaminated waters. And, as we all know, this is usually not the case.




The salmon’s skin can also be a source of chemical pollutants that can be harmful in large quantities. Waters can become polluted from things like factories, sewage treatment plants, chemical spills, and city street or farm runoff. When these chemicals are transferred to the salmon, they become concentrated in the skin, the fatty layer right next to the skin, internal organs, and sometimes muscle tissue.

Some precautions to take if you are a frequent salmon-eater include removing skin and the darker fat layer right next to the skin, and also selecting smaller salmon, as they are younger and have had less exposure to toxins in the water. This applies to other types of gamefish too, such as lake trout, walleye or bass. Some fish, such as stream trout, perch or smelt, feed on insects and other aquatic life and are less likely to contain pollutants. Therefore it is probably safer to eat the skins of these fish. The bottom-feeders in lakes and streams, such as carp and catfish, are more likely to contain high levels of chemical pollutants.

Unfortunately, mercury is found throughout a fish’s tissue, so it is difficult to avoid. There are certain types of fish that tend to be lower or higher in mercury, and it is a good idea to become familiar with this information. A good website to reference is this one.

So, it seems like eating salmon skin is fine occasionally, but if you are someone who eats salmon twice per week or more, you may want to avoid it some of the time, and also choose the best quality salmon possible. This isn’t meant to scare anyone away from eating fish on a regular basis. The nutrients in fish far outweigh the risks, as long as you are choosing your fish carefully and staying aware of current warnings and information about what is safe to eat.




Eddo, you were right about the skin containing lots of omega-3s! And since we buy wild salmon and typically don’t eat it more than once per week, I’d say you’re safe to keep on eating the crunchy skin. And maybe I’ll give it a try every once in a while too!


154 comments:

  1. Mmmm...I love crunch salmon skin! I always eat mine and my husband gives his to our dog (she has a very shiny coat!). This might sound weird, but my favorite part of the fish is the tail! When my dad fries catfish he always cuts off their tails and fries them for me. They taste like potato chips!

    ReplyDelete
    Replies
    1. i love you too anon

      Delete
    2. No, No, I love you!

      Delete
    3. I love all of you

      Delete
    4. I love you all equally!

      Delete
    5. Fake lovers all around...i'm the one with a true heart, i love u, will u marry me.

      Delete
  2. Whoops, I eat salmon skin... and sometimes salmon skin without even the salmon at all! I get salmon skin at whole foods whenever they skin their fish and they give it to me for free... then I make salmon skin "rolls" with veggies & not rice... It's too good to be true, and yes there is mercury in it I am sure... but I just CANNOT resist!

    ReplyDelete
    Replies
    1. You got problems chick.

      Delete
    2. I love how honest you are :) you dont have any problems at all!

      Delete
    3. Ah ha ha ha ha! I just found this - I cannot believe I posted that comment 2 years ago and it's all still true! The two anonymous peeps have problems, because they've never tasted such good foods! LOL

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    4. Gigi- I'm a fish skin eater too! Right on girl. We are the smart ones. I'm pretty sure it is a partial reason I hear every week thT I look younger

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    5. Fish skin is amazing...especially when lightly fried in organic coconut oil! I definitely notice a natural glow to my skin every time I eat it!

      Poor anonymous peeps for not being adventurous enough to try something so delicious!

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    6. Sounds delicious!

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    7. This comment has been removed by the author.

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    8. Yes, GiGi, the salmon skins are DELICIOUS! In fact, the restaurant called "Kabuki" serves Salmon Skin rolls, which I always get when we dine there.

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    9. Gigi, I think it is great. I believe innovation to make unique foods is over the top and the fact that you are a woman who likes to try different foods like this is awesome. I am partial to fish skin as well and enjoy the flavor the skin brings out in the food.

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    10. ..gigi my skin is delicious... ;)

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    11. Just made a salmon steak. Kept the best for last. That skin yummy!

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    12. this chick has problems i am going to go out on a pole with my anon friends <333

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    13. It's vile it makes me gag I was on this site looking for a reason not to eat it :D

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  3. Most (wild) Pacific Salmon are on a 4 yr. life cycle and are caught in 3rd or 4th year and travel far and wide away from coastal development, so very, very low amounts of mecury (as compared to, say, tuna) so you are at no risk for contamination from eating their skin. Farmed (always Atlantic) Salmon may be another story depending on where the pen is located...so I'd avoid eating farmed Salmon (for many other reasons as well).

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  4. I just ate the skin, and here I am, hoping that it was some sort of super food.

    I like it. A lot.

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  5. I LOVE SALMON & SALMON SKIN, MMMMMMMM MMMMMM!

    ReplyDelete
  6. Love salmon skin! We like to remove if and put it back in the pan (with olive oil) and really crisp it up.

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  7. I love the skin the japs have been eating it and have become centenarians so do in enjoy and live long.

    ReplyDelete
    Replies
    1. The japs? Wow...

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    2. Haha! At least he didn'e say 'Charlie'

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    3. Or Nips. What era is that person from?

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    4. Oh everybody just calm down. Why is it ok to say "Brits" or "Turks" but not "Japs?"

      Delete
    5. Because "Jap" was used as a derogatory, racist term for the Japanese during WWII.

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    6. no, it wasn't actually.

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    7. How about chinks or nigs? Are those terms okay?

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    8. Idiots, the whole racist lot of ya.

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    9. The japs was a racist term, but honestly, the more you use it in a non-racist context the less racist it will feel.

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    10. Must everything be about race? damn racists.

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    11. Avoid getting your history from Hollywood movies and not serious intelligent books. (Of course there is such a thing as junk history, like books by Dan Brown for example.) "Japs" never had a racist connotation. "Nips" did have such a connatation, but not Japs. It was a simple linguistic shorthand.

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    12. I am tired of this Nazi PC culture.My grandad used to call me and friends little porch monkeys when I was small and I thought nothing of it.

      Delete
    13. What about Chinks? Is that racist?

      Delete
  8. if you are worried about mercury just eat some vegetables rich in selenium and sulfur. the former naturally binds it. ideally as a side dish so it binds it before any real absorption occurs.

    ReplyDelete
    Replies
    1. The only think I can think of that's rich in selenium is Head and Shoulders, but that stuff's nasty if you don't cook it right.

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    2. Rotflmmfao....I laughed so loud... hysterical.

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    3. Alpha lipoic acid helps remove mercury too.

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    4. How do you cook lipoic acid? :)

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    5. To Anonymous, just off hand (or in detail) which foods are

      high in selenium and sulfur.
      And also, but this question is for anonymous, ditto for Alpha lipoic acid

      And this comment is for most of the people who reply: if you all go by Anonymous, how do you tell each other apart? I guarantee you, if you gave not just initials, but a full name, even w/ middle name name, city and state, nothing bad is likely to come of it.



      Delete
  9. There are warnings about everything we once
    thought were right to do and a reversal of warnings on things that were once thought bad.
    If you're not dead yet just keep enjoying the skin.

    ReplyDelete
    Replies
    1. Well said. I think it should be OK if you just eat the wild caught salmon.

      Delete
    2. For real i agree its eat this, no don't eat this, drink this, no don't drink this, excercise, don't work hard, drink water, no not that water this water, wait go back to drinking this water, fruits, veggies, red meat, white meat, dark meat, can veggies, frozen veggies, fresh veggies, smoke, alcohol, don't smoke, or drink alcohol, eat chocolate, dont eat it, no do eat it as long as its dark, give all your time to your kids, give time to yourself, etc, etc, etc.. if we spent our lives running from pillar to post cause of what we should do one day but not do the next believe me your not gonna live life salmon skin is tasty and I will eat it until I DIE you should do the same..

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    3. I agree... but don't forget eggs! The cholesterol from a single egg used to do you irreparable damage, but apparently now has no impact on cholesterol levels.

      Besides, just look at Linda McCartney. Always banging on about the health benefits of a vegetarian lifestyle and the danger of eating meat & fish, and she died from cancer.

      Take everything in moderation and the rest is up to the genes you inherited from your parents.

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    4. Now THAT was well, said, the one by anonymous who mentioned poor Linda McCartney

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    5. Not well said May 16 2011, but I'll take you advice anyway, but as follows : i guess its perfectly safe to start smoking, I never have, but have one uncle who did and it never killed him.
      my uncle smoked for 40 yrs and didn't die from it or get sick from it. Later in their lives, his wife got severe lung disease, he stopped. She lived on, but with very expensive ongoing treatment, it definitely reduced the quality of her life, their life and ours because they eliminated travel and we enjoyed their company emensly.

      After my aunt died, my uncle resumed smoking. He lived till 92 or older, I think 92 was the last date I heard, he died of nonsmoking related causes. Therefore, your advice: if you're not dead yet, keep doi g it seems more than a little shortsighted. Especially since I'm on my aunt's side, who did get lung disease late in life.
      Specifically, point is, the dangers of heavy metal toxicity from game fish are not short term, they are cumulative. It's shallow thinking like yours that has put significant and dangerous levels of mercury into the environment and to an extent ruined the great benefits of eating a lot of salmon w/out worry of toxin expose.

      Delete
  10. Hey
    i just wanted to say that the Salmon skin is tastiest part ! i like it so much especially when i bake the fresh salmon with red pepper and tomatoes as toppings.
    i eat it almost twice a week and hope it will not be bad or risky.

    Ahmed from Saudi and live in Montana

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  11. Thanks for the great write up! I searched this just thinking of the beautiful salmon skin I was leaving on the plate (wondering if it was good to eat). And hey... you're even a local!

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  12. Someone above has said something about selenium from vegetables binding to any mercury present in the fish. Not sure this is true as vegetables dont have much selinium whereas fish does. I do not know where people get these weird ideas from.

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    Replies
    1. Selenium does bind with mercury, which helps detoxify us from it. Probably not a coincidence that salt water fish contain a lot of selenium. Good sources of selenium are:
      Rye (1 cup) - 85%
      Calf's liver (4 oz.) - 83%
      Halibut (4 oz.) - 76%
      Cod (4 oz.) - 76%
      Salmon (4 oz.) - 76%
      Tuna (4 oz.) - 76%
      Sardines (92 g) - 69%
      Crimini mushrooms (142 g) - 53%
      Barley (1 cup) - 52%
      Lamb (4 oz.) - 49%
      Turkey (4 oz.) - 47%
      Chicken (4 oz.) - 40%

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  13. To the person above me: The poster you are referring to specifically said vegetables rich in selenium, not just any vegetables. Parsley and potatoes come to mind, and both are good with fish. Though not a vegetable, shiitake mushrooms are an even better selenium source, and also work well with fish. For the sulfur mentioned, broccoli, onions, and peppers contain a fair amount.
    As for the amount of selenium in fish, I'm not sure of the concentration, but it can't be too high or the fish would have died long ago. Too much selenium is toxic, and fish have a low threshold.

    ReplyDelete
    Replies
    1. A good side dish rich in selenium to serve with your salmon skin [and fish too if desired *smile*]is a stuffed potato skin. You scoop out most of the potato meat and stuff the skin with broccoli and parsley and a small amount of the potato meat seasoned as you like it.

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    2. Potato skins present their own problems as they contain natural pesticides in the plant/animal kingdom. Potato skins otherwise refereed to as a nightshade.

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  14. If broiled, baked, sauteed, or lightly breaded correctly, i.e. cooked on the skin-side first the skin is some of the tastiest part of any meat dish whether it be a salmon, trout, chicken, duck etc. If one considers the volume of the skin compared to that of the meat, I do not think you are exposing yourself to anything more perilous. Always watch the fat - thats where most of the junk is stored and of course it is fat.
    Also to reduce fat, frequent swimming is recommended in salmon inhabited waters - more healthy than 'chemicalized' swimming pools.
    usualsuspect

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    Replies
    1. Cute. - about the swimming.
      but isn't the fat in salmon where both their uniquely high nutrients - and some of toxins unfortunately, reside. The meat I figure would be just high protein w/ just a little of those omga 3's and etc.
      Help me out: on the fence about salmon skin and nutrition.
      Also a doctor told me it contains some other extremely valuable nutrient we could all benefit from, then she gave hers to the dog. When I asked why, she said it's in a form we can't possibly absorb, ...and he likes it!

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  15. Before you become worried about mercury in fish, google selenium and its absorbtion of mercury. Fish do contain mercury, but most fish (salmon being one of them) contain enough selenium to absorb it. Pilot whale and marlin are two types of fish that contain more mercury than selenium and are therefore not optimal choices.

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    Replies
    1. Now there's info. Thanks

      Delete
  16. only weird people like salmon skin

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  17. Slap me a crispy salmon skin on my plate and call me weird...just don't talk to me.

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  18. Salmon skin has tons of nutrients in it. one 6x6 size salmon skin has 200% of your Vitamin E. it also containg the most potent antioxidents in nature beating Bluberry 4 to 1. It is the only source other than the Sun that produced Vitamine D. It has been used for hundreds of years and been proven it double blind clinicle studies in more than 50 universities to be more potent than any man made "endorphine" to what DR John Sholls call Natures Viagra. The very High end Salons use Salmon skin as a body Wrap, VERY EXPENSIVE, as it rejenerate skin cells to actually within four hours after the Wrap all vericose vines and Wrinkles deminish by over 90%!!

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    Replies
    1. 90%, really? where do people get such preposterous statistics.

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  19. I can't believe there are people who actually waste the skin.

    ReplyDelete
  20. Just read your last post and finished salmon for my lunch. I don't eat the skin but it's going straight on my face! Bye bye wrinkles!!

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  21. Hmmm, my father was a fisherman in Alaska in the 1930s and he would not eat fish skins of any sort as he said they contained high levels of phosphorus. What's the current info or thoughts on this? When I was in the Seattle area as a kid, we were all alert to phosphorous contaminants and would not eat seafood at all when they became at "alert" level.

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  22. Found a place selling salmon at greart price today. $2.79 per lb. I got 8 lbs. and baked some. I ate the skin before I googled and found this article. Bless the writer :)

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  23. By the way I am here in Los Angeles.

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  24. I hated salmon or any kind of fish all my life... or so I thought. My sister and my mom have Salmon at least 2/3 times a week and I absolutely hated them for it!!!! I would then settle for something like a bowl of cereal...not the best choice as its full of sugar and hardly any protein. One day, I was bored around the house and I saw it in the freezer like so many times and decided to cook it. I came to the conclusion that I actually didn't dislike the taste of Salmon... it was the way they marinated it!!!! Lemon Juice especially gave me such bad stomach aches.. so I finally cooked it MY WAY and fell absolutely in love with it. Now I work out 5 days a week, pretty hard core weight training and cardio these days, and Salmon is the PERFECT protein to add to your diet. I eat it once a day, even sometimes twice (Havard concluded that the health benefits of Salmon far exceed the risk, so eat up!) Its got a whopping 39 grams of protein and a relatively low 290 calories!!!!! Taste good and its full of Omega 3's that makes everything from your head to your toe shine and vibrant and it also helps your stomach absorb more nutrients... say for example the vitamins that are in your salad thanks to healthy fats. God is good!

    ReplyDelete
    Replies
    1. Isn't it wonderful what God can do!!!! salmon is one of his most tasty creations to aid and nurish our bodies!

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    2. you are insane, salmon were not created for humans to eat by god. what a very ethnocentric view of the animal kingdom..

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    3. Why can't people have their beliefs? If this person wants to believe they are the center of the universe and that some mighty being put everything on earth a few million years ago, simply for their benefit, what is wrong with that? As long as they aren't voting to reach creationism to my kids in school, they aren't harming you.

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    4. Usually, these people DO VOTE to teach creationism to your kid in school. Therefore, they are harming you.

      Delete
    5. Well god isn't THAT good, MY salmon only has 29 grams of protein where the heck are you getting yours Genie.





      And you're absolutely right anonymous, god DID NOT create salmon for humans to eat, it was Mother nature, and she created it for bears I think, then eagles saw and started eating it, or it was the other way around, but eventually, native Americans caught on, and when Europeans came and finally, w/ help from native Americans, survived after sevetal failrd attempts, they were so thankful they wanted something to eat for thanksgiving, so they ate what the Indians gave em, salmon, because there was no Turkey yet, ...

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  25. does he/she exist?

    ReplyDelete
  26. Yeah, he made salmon.

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  27. Amen to that! Go God!

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  28. Salmon skin is healthy. Many nutritionists and naturopaths will confirm this. Look at it this way... It's healthier than MacDonalds for dinner so go all out!!!

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  29. I have been eating Salmon skin for over 20 years and I don't have drain bamage

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  30. Salmon is not the Only food with Vitamin D. Though the skin and fat underneath are a great source of D3 especially in wild salmon prepared with dry heat. D2 is available by exposing mushrooms to sunlight. Place mushrooms so gills face sunlight and dry in sun for 14 hours on screen cover at night and repeat for day 2. Continue drying in dehydrated until crisp. Place in jar with rice to absorb further humidity in the air. This process will produce a form of vitamin D that is shelf stable for over 1 year. D3 vitamins are usually derived from sheep or pig skin.

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  31. Been eating salmon and skin for over 20 years and I must say I have been pretty healthy. I'm over fifty now and what the other poster said about "viagra" has confirmed what I thought all along. It naturally would keep me hard. I'm not kidding! I eat it about twice a week:)

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  32. I wrapped the skin of my Weiner and it grew three inches!!

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  33. I just ate Salmon skin. I have not gained any superpowers, nor has an arm fallen off. I will continue to eat Salmon skin because it is yums.

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  34. I just ate grill salmon with the skin for dinner before my husband peel it off and dump it, i believed the skin is good nutrition with omega 3, he just afraid it too fat and bad for the health. As the upper comment said about the chemical pollutants of the skin, some how there so many food out there has problems with out the true of fact, i just want to live in the happen life and enjoin what I can

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  35. Nobody else in my household eats the skin, so whenever i make salmon for dinner, i fry up the skin and save it for salmon skin salad for myself the following day. Their loss! ;)

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  36. I like to wrap myself in salmon skin before I go to bed. I even made a salmon skin mask like in the Texas Chainsaw Massacre movies. I'm proud to say that I have no wrinkles! Another good use of salmon skin is to use it instead of toilet paper. Bye bye hemroids!

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  37. I've been having the same debate with my girlfriend. Thank yo for doing the research for us. I am anti-skin eater. She is pro-skin

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  38. Don't eat any fish unless it is wild caught because the fish farms are feeding the fish FRANKEN FOOD, genetically engineered food in the form of soy and corn and whatever junk they can come up with to fatten them up for us to eat-you are what you eat....ever wonder why so many Americans are fat? hmmmmmm
    Watch the movies "King Corn" and "Food.INC" for a true eye opener of what you are putting in your mouth then when you buy groceries you will be sending your vote for real food that has some nutrition in it instead of the garbage we get now.

    ReplyDelete
  39. I place the salmon skin in the microwave and cook it like I would bacon until it's crisp like a potato chip! If you try this, make sure it's covered as it pops like popcorn and makes a mess otherwise. I love it!

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  40. The leading cause of human death is stress. And most human stress is self induced. Worry breeding worry, hysteria breeding hysteria, and all of it done by people to themselves. It is now time to panic over salmon. Make sure you spread the word. I will just ignore all of it.

    ReplyDelete
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  59. AHAHHHAH. OMG. how could u not eat it? I knew it was healthy and contained omega since I was ten :P u should try it out, even though I prefer salmon skin to be grilled rather than fried :D

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  60. u should've trusted that ed guy....that shows u don't have faith in him cause u researched....he seems like a gd guy.

    ReplyDelete
  61. Although salmon skin can make u a bit fatter, it is rly nutritious, will help u smarter and skin will be healthier, i am a singaporean dermatologist.

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  62. I cut through the chase, crack open a thermometer or three and do mercury shots. For those who arent as rough and ready as I am, use the mercury as a dipping sauce for the salmon skins. A side of lead based paint soup is always a winner in my home! Bon appetite!

    ReplyDelete
    Replies
    1. are you mad?

      Delete
    2. That is funny fred, but I think the concern over mercury is throughout the fish. However, you could be right, seem to recall toxins build up in fat somehow, perhaps the unfortunate heavy metal does too

      Delete
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  84. Salmon really the good for heath...
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  85. my preferred food is fish, i used to eat fish skin all the time for years & years.... lately i got Hypo-Thyroid, joint pain.... Per Dr thyroid is due to toxic in my body ... so watch-out for skin...

    ReplyDelete
  86. Interesting, the skins of both fish and fruit are the most nutrient dense yet also risky..pollutants and pesticides

    ReplyDelete
  87. Your research has shown that nutrients in the meat of salmon is lower in salmon skin?

    ReplyDelete
  88. Thanks for your post here. I am taking my first crack at making salmon jerky and the recipe I'm using states to leave the skin on. One of the kids just asked if you can eat salmon skin (of course you CAN). I just figured it would fall off in the food dehydrator. This was very helpful in understanding the nutritional value of the skin. Living in Seattle, I only buy Pacific or Alaskan salmon.

    Thanks!

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