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Jumat, 22 Maret 2019

The Right Way to Cook Salmon Skin for Nutrition Keep it there


When eating salmon, almost all people just eat the meat and throw away the skin because it feels useless. Eits, don't get me wrong, salmon skin is also no less nutritious, you know! But before you eat it, you must first know the right processing method when cooking salmon skin to stay healthy and delicious.

Nutritional content and benefits of salmon skin


Reporting from Healthline, salmon including fish species that are nutrient-dense, both in meat and skin. Judging from the nutritional content, every single serving (18 grams) of fried salmon skin contains 100 calories, 7 grams of fat, and 10 grams of protein.

Salmon also contains 4,023 milligrams (mg) of omega-3 fatty acids, including on the skin. This type of fatty acid makes the salmon body stay warm while at sea.

Not only beneficial for salmon itself, the content of omega-3 fatty acids is also known to be beneficial for the human body. Omega-3 fatty acids are needed by the body to improve heart health, protect the brain from degeneration, keep skin supple and healthy, and reduce the risk of age-related macular degeneration.

Because of its abundant nutrition, salmon is one of the types of fish recommended by the Food and Drug Administration (FDA) in the United States, equivalent to the Indonesian Food and Drug Administration. In fact, the FDA recommends that people eat salmon at least 2-3 servings each week to maximize the benefits of salmon.


This is the right way to cook salmon skin


Not only the meat, salmon skin is also safe for consumption. However, you should first make sure the salmon you get is in good condition. Because after all, salmon are susceptible to contamination by polychlorinated biphenyls (PCBs), a carcinogen that can trigger cancer and birth defects.

That is why it is important to process the salmon skin properly before eating it. This is not only beneficial for avoiding contaminant substances in salmon, but also maximizing the absorption of nutrients from the salmon itself.

There are two ways you can do when cooking salmon skin, which is just cooking the salmon skin or cooking it together with salmon meat. But it's good, cook salmon that is still coated with the skin instead of skinning it first.

Cooking salmon that is still coated with the skin can maintain the nutritional content and oil in salmon meat. In addition, the salmon skin can also protect the layer of meat underneath so that it doesn't burn when cooked.

It doesn't matter if you want to cook crispy and dry fried salmon skin. Besides being cooked as a side dish, the skin of fried salmon can also be used as a healthy, filling snack.

To be more healthy and nutritious, stay awake, pay attention to the following ways to fry salmon skin.


  1. Separate the skin from salmon meat.
  2. Cut the salmon skin into small pieces, about 2.5 centimeters (cm) long. Pat the salmon skin with paper tissue until the salmon skin is dry.
  3. Add olive oil or canola oil to the pan. Use medium-high heat and wait until it's hot.
  4. Put the dried salmon skin pieces into the pan.
  5. Fry the salmon skin until it's cooked and crispy. Don't forget to flip it over so that the two sides are evenly cooked and not burnt.
  6. Remove the cooked salmon skin, then drain over the tissue. Leave for a few moments to remove excess oil.
  7. Add a little salt or enough BBQ flavor to taste.
  8. Serve as a side dish or snack.

For those of you who have high blood pressure or hypertension, you should no longer need to add salt or other ingredients to the salmon skin dish. Because, the salmon skin itself contains high sodium which can increase your blood pressure.

Besides being fried, salmon skin can also be cooked by baking to make it healthier and reduce oil use. The preparation process is not much different from when you want to fry salmon skin.


The trick, cut the salmon skin into small pieces, then bake with olive oil and pieces of tomatoes or potatoes in the oven. It feels guaranteed no less delicious and nutritious, of course.

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