Panko-Crusted Salmon Recipe! | Barefoot Contessa (Ina Garten)

As the refined Ina Garten (The Barefoot Contessa) always manages to show us, this recipe of hers is elegant while at the same time being very simple to make!

So, if you have decided to make the above panko-crusted salmon recipe, you may be wondering about whether it is healthy to eat the skin of the salmon along with the main part of the salmon.

Therefore, we decided to include some info. so that you will be well-informed as to whether or not you should eat or discard the salmon skin.

Is Salmon Skin Good For You?

A Brief Introduction

Salmon skin is generally considered to be safe for consumption by humans. There are however other factors – like the health of the individual or the source of the salmon – which could influence whether or not it is safe to eat salmon skin.

In addition to being delicious, salmon is also highly nutritious. It contains omega-3 fatty acids, vitamin B and D, and minerals such as niacin and phosphorus, in addition to being a source of essential protein. As salmon has many health benefits, it has become a popular choice among those people seeking a healthier alternative to red meat.

There are some who prefer to remove the skin from salmon fillets before cooking, while others swear by leaving the skin on the fish and enjoying its health benefits in that way.

In terms of health benefits, Omega-3 fatty acids are found in the greatest concentration on a salmon’s skin compared to any other part of the fish. There’s strong evidence that these fatty acids can help lower triglyceride levels and help reduce the likelihood of heart disease, according to the Mayo Clinic.

As a result of cooking fillets with the skin on, you can still retain the nutrients and oils found within the salmon, which might otherwise be lost during the preparation process.

The FDA recommends eating salmon at least twice per week, if not three times per week, as one of the healthiest fishes out there.

Doses and forms that are safe

The supply of salmon around the world has been contaminated widely by pollution of the environment. In fact, when these toxins are inhaled by humans, they have a cumulative effect. As a result of this, it is still generally regarded as safe to consume salmon and salmon skin in modest quantities.

Keeping an eye on where your salmon comes from is also a very important consideration. The FDA and the EPA have released recommendations for consumers in order to provide advice on how to safely consume fish.

Farm-raised fish from the Atlantic Ocean is the most contaminated type of fish.

Salmon that is wild-caught from the Atlantic Ocean is slightly less contaminated than farm-raised fish. In case your salmon was caught in the Atlantic Ocean, your best bet might be to avoid eating its skin.

The best kind of salmon skin to cook and eat comes from a salmon that was wild-caught in the Pacific Ocean.


As a pregnant or breastfeeding woman, you may want to avoid salmon skin entirely if you wish to be on the safe side.

When salmon comes from uncontaminated waters then the benefits of eating its skin will probably on average outweigh the risks.

The skin of salmon can be cooked separately from the flesh of the fish in a variety of tasty recipes you might not have tried before. There is a similar texture to crispy fried salmon skin to that of bacon, but it doesn’t come with many of the health concerns that this high-sodium pork product does. The skin of baked salmon can also be broken up and used as a salad garnish (think croutons, but without the carbohydrates! ), as sushi, or eaten as it is for a healthy snack.

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