Can you eat salmon skin?

In this brief article, we will answer the question, “Can you eat salmon skin?” and provide information on the concerns about consuming salmon skin, whether pregnant women consume salmon skin, the risks and benefits of consuming them, and how to cook them.

Can you eat salmon skin?

Yes, you can eat salmon skin. Salmon is a good source of protein and is also a good source of vitamins and minerals. Individuals can also use salmon skin as an alternative to red meat too. 

However, it is better to check out where you are getting your salmon from. If you are suffering from health issues (like high cholesterol levels) you would need to avoid the consumption of salmon skin.

What are some concerns about consuming salmon skin?

One main concern about consuming salmon skin would be whether the salmon has been obtained from a contaminated water source. Environmental pollution can be a major risk factor.

Fishes caught from such contaminated water would contain toxins. These toxins can accumulate in the body which can result in toxicity and cause harmful effects. 

Mild effects would include observing the symptoms of food poisoning like vomiting, nausea, or diarrhea. 

Consuming fish skin containing high levels of heavy metals can result in severe symptoms like nervous system dysfunction, and damage to vital organs like the heart, bones, kidney, brain, and lungs.

If the fish is caught from a contaminated water source, it would be better to avoid consuming the fish’s skin. It would be better to consume fish skin in moderation. 

Should pregnant women eat fish skin?

Pregnant women should choose fish that are lower in mercury. Around 8-12 ounces (2-3 servings) of fish should be consumed by pregnant women. However, the fish or fish skin consumed should contain low levels of mercury.

Certain fish skins contain Polychlorinated biphenyls (PCBs) which are known to be carcinogenic. Consumption of fish high in PCBs or mercury by pregnant women can increase the risk of the baby developing birth defects.

Farmed salmon skin is likely to have higher levels of mercury compared to the salmon that are caught in the wild.

What are some of the fish skins that can be consumed?

Some of the best choices of fish skin would include black sea bass, clam, cod, herring, tilapia, whitefish, salmon, sardine, and Atlantic mackerel.

Other fishes that you can consume would include halibut, albacore tuna, carp, buffalo fish, rockfish, monkfish, seatrout, and dolphinfish.

Some of the fishes that can be high in mercury would include king mackerel, shark, swordfish, and Marlin. Do not consume their fish skins. 

Bigger fishes would contain higher levels of mercury. Some of the bigger fish would include trout, perch, carp, and catfish. So it would be important to consume their fish skins in moderation.

What are the benefits of consuming fish skin?

Fish skin contains good amounts of Omega-3. Omega-3 is anti-inflammatory in nature. It helps in reducing inflammation associated with metabolic diseases like obesity, heart disease, blood pressure, and high cholesterol levels.

The EPA and DHA present in the fish skin can also aid in the brain development of the child. Iron, iodine, and choline can also be present in fish. 

Choline present in the fish skin can be specifically beneficial for pregnant women as it aids in the development of the baby’s spinal cord. Fish skin contains protein, vitamin B12, and selenium as well.

How to cook salmon skin?

You can cook salmon skin with some added herbs to bring about the yummy flavor. Chop the rosemary finely and add them to a bowl. Add 1 tbsp of salt to the bowl too.

Start crushing the rosemary using the spoon. This would release the oils of the rosemary into them. Rub the salmon-containing skin with salt. You can press the salmon skin into the bowl containing salt so that the salt is coated onto the fish properly.

Do the same with the other salmon filets. Add the garlic powder on top of the salmon skins. Place a skillet over the heat. Place the salmon skin on the skillet and allow them to cook for 5 minutes. 

Keep the filet containing skin facing downwards towards the skillet. Once that side is cooked, flip over and allow the other side to cook too. Add a little bit of pepper to the filets. 

Reduce the heat to medium and cook till the internal temperature of the fish would become 145 degrees Fahrenheit. Serve.


In this brief article, we have answered the question, “Can you eat salmon skin?” and provided information on the concerns about consuming salmon skin, whether pregnant women consume salmon skin, the risks and benefits of consuming them, and how to cook them.


Leave a Comment