Pan-Seared Fish Skin: Eat Or Toss?

Whether or not you eat the skin of a pan-seared fish is a matter of personal preference. However, it is worth noting that fish skin is packed with omega oils and can be a tasty addition to your meal if cooked properly.

Some types of fish skin, such as salmon, branzino, sea bass, snapper, flounder, and mackerel, are delicious when cooked until crisp. On the other hand, tuna, swordfish, and monkfish skin are not as palatable.

To get crispy skin, the fish must be dried thoroughly and cooked with high heat. The skin side should be cooked first and for at least 75% of the total cooking time. This technique helps to dehydrate the skin and create a crunchy texture.

If you prefer not to eat the skin, it is best to remove it carefully with a sharp knife before cooking.

The benefits of eating fish skin

Fish skin is packed with nutrients and health benefits. While it may not be the most popular part of the fish to eat, it can be delicious when cooked right, and it carries many health benefits.

Firstly, fish skin is rich in omega-3 fatty acids, which are known to play an important role in cardiovascular health and cell repair. Omega-3s have been found to reduce inflammation, lower blood pressure, and reduce pain related to arthritis. Eating fish skin can therefore help to protect your heart and promote overall cognitive health.

Secondly, fish skin is a great source of dietary protein, which is an essential nutrient that acts as a building block for muscles and other tissues in the body. Protein can also help to lower the risk of certain disorders such as low iron levels and edema.

Thirdly, fish skin contains collagen and vitamin E, which are beneficial for skin health. Vitamin E helps to protect the skin from sun damage and can alleviate symptoms of skin disorders such as eczema, while collagen is believed to help maintain and rebuild our skin, keeping it strong and flexible.

It is important to note that not all fish skin is tasty or safe to eat. Some fish, such as tuna, swordfish, and monkfish, have thick, leathery skins that are difficult to eat. It is also important to be aware of the mercury content in fish skin, especially for children and pregnant or breastfeeding women. It is recommended to opt for fish that are low in mercury, such as wild-caught Pacific salmon, and to avoid fish from polluted areas or farms that use chemicals and antibiotics.

When sourced and cooked properly, fish skin can be a delicious and nutritious addition to your meal, providing numerous health benefits for your heart, brain, skin, and overall well-being.

How to make the skin crispy

Dry the Skin

The first step to achieving crispy skin on your pan-seared fish is to ensure that the skin is thoroughly dry. Use paper towels to pat the fish dry, and if necessary, carefully scrape across the skin with the back of a kitchen knife to remove any remaining droplets of water.

Some chefs suggest salting the skin with coarse salt, such as kosher salt or sea salt flakes, and letting the fillets rest for 15 minutes. The salt will draw moisture to the surface of the skin. After the suggested time, scrape away the salt and moisture, and pat the fish dry again with paper towels.

Choose the Right Pan

The best pans to use for achieving crispy skin are cast iron or carbon steel skillets. While a non-stick skillet can be used, it will not produce the same level of crispness. Cast iron and carbon steel skillets, when seasoned properly, offer some non-stick benefits while still allowing you to achieve the desired crispness.

Heat the Oil

Use a flavourless vegetable oil with a high smoke point, such as avocado oil or refined safflower oil, for searing the fish. Heat a thin layer of oil in your chosen skillet over medium heat until it is shimmering but not smoking. The oil should be hot enough that the fish sizzles as soon as it hits the pan.

Cook the Fish

Carefully lay the fish in the pan, skin-side down. The fish should sizzle and the fillet may begin to curl up. Use a thin metal spatula to press the top of the fillet down so that the skin makes full contact with the pan. Hold it down for about 30 seconds or until the resistance is gone.

Resist the urge to touch or move the fish too much while it cooks. The skin will eventually release itself from the pan when it is ready. You will know it is ready when you see browning around the edges of the skin and the flesh starts to turn opaque.

Flip the Fish

When the skin is crispy, it will release easily from the pan. Gently slide a spatula under the fish and flip it over. For thinner fillets, you may only need to cook the flesh side for about a minute. Thicker fillets, such as salmon, may take up to four minutes.

Finishing Touches

Once the fish is cooked to your desired level of doneness, transfer it to a wire rack and let it rest for about 10 minutes before serving. This will ensure that the crispy skin stays crisp and doesn't become soggy.

Serve the fish with the crispy skin side up to showcase your handiwork, and enjoy!

Which fish skin is best to eat

Fish skin is generally safe to eat and is a great source of nutrients such as protein, omega-3 fatty acids, vitamins, and minerals. However, not all fish skin is created equal, and some types of fish skin are more palatable and nutritious than others. Here are some factors to consider when deciding which fish skin is best to eat:

Taste and Texture

The taste and texture of fish skin can vary depending on the type of fish. Some fish, such as bass, barramundi, flounder, mackerel, salmon, and snapper, are known for having delicious, crispy skin when cooked properly. On the other hand, fish such as monkfish, skate, swordfish, and tuna have skin that is thicker, tougher, or less flavourful, and may be less appealing to eat.

Nutritional Content

While all fish skin contains nutrients, the specific nutritional profile can vary depending on the type of fish. Cold-water fatty fish like salmon, herring, and mackerel tend to have higher amounts of omega-3 fatty acids, which are renowned for their health benefits. Fish skin is also a source of collagen, which is a type of protein that supports skin, bone, and joint health.

Food Safety

It is important to consider the safety of the fish skin you are consuming. Fish skin is generally safe to eat as long as the fish has been properly cleaned and the outer scales have been removed. However, some fish may contain high levels of mercury and other contaminants, which can be present in the skin as well. It is recommended to choose low-mercury fish, such as salmon, sardines, sablefish, herring, and cod, and to avoid fish from polluted waters or those that are not properly cleaned and sanitized.

Preparation and Cooking

The way you prepare and cook fish skin can also impact its taste and texture. Pan-frying or grilling fish at a high temperature with the skin side down can result in a crispy texture. Deep-frying fish skin can be done, but it may be high in fat and sodium. Baking, grilling, or pan-frying with a smaller amount of oil are healthier alternatives that can still result in tasty, crispy skin.

In conclusion, the best fish skin to eat depends on your personal preferences for taste and texture, the nutritional content you are looking for, and the safety and preparation of the fish. Salmon, barramundi, and mackerel are good options for tasty, nutritious, and safe fish skin, but there are many other types of fish skin that can be enjoyed as well.

How to clean fish skin

To clean fish skin, you must first clean the fish itself. Here is a step-by-step guide on how to do so:

• Clean your work area. Use a park cleaning station if possible, or set up outdoors on a table covered with newspaper.
• Rinse the fish under fresh, cold water to loosen its scales.
• Pat the fish dry with paper towels.
• Using a descaling tool or the blunt edge of a butter knife, scrape away the fish's scales from tail to head.
• Rinse the descaled fish under running water to remove any remaining scales and residue.
• Run your finger against the grain of the fish to check for any missed sections, being careful to avoid sharp fins.
• Flip the fish over and repeat the process.
• Wrap and dispose of the scraped scales.
• Lay out another layer of newspaper and place your cutting board and fish on top.
• Insert the tip of a sharp fillet knife into the fish's belly near the anal opening and carefully cut upwards along the midsection towards the head, being careful not to puncture the intestines.
• Spread open the cavity and scoop out the entrails, including the kidney if the fish has one.
• Rinse the cavity with cold water until you're left with white or pink meat, being sure to remove any dark tissue lining the abdominal cavity.
• If desired, cut off the head just behind the gills.
• Clean your work area and dispose of the guts, heads, and scales in a garbage can.

Now that your fish is clean, you can focus on preparing the skin. Here are some tips to ensure the skin is properly cleaned before cooking:

• Use a clean cutting board and a salmon knife to remove the skin from the fish fillet. The thin blade of a salmon knife is ideal for cutting the flesh from the skin.
• Grab the tail end of the fish and make a small angled cut through the flesh but not through the skin.
• Hold the fish tightly while gently moving your knife through the fish.
• If your knife slips and misses a part of the skin, that's okay! Simply run the blade of your knife under the skin to loosen it, then hold it tight and remove it from the fish.
• Use the cleaned fish skin in your recipe as directed.

Once the fish skin is properly cleaned and prepared, you can move on to the cooking process. Here are some additional tips for achieving the perfect pan-seared fish:

• Choose a cast iron or carbon steel skillet for the best results. Avoid non-stick skillets as they can deteriorate and produce toxic gases when used at high temperatures.
• Dry the fish skin very well before cooking. Use a knife to scrape away any moisture from the skin, then pat it dry with paper towels.
• Get your oil smoking hot before adding the fish to the pan. This helps to prevent the fish from sticking and ensures a crispy skin.
• Season the fish with salt and pepper just before placing it in the pan.
• Press the fish flat with a slotted spatula to prevent curling when it hits the pan.
• Manage the heat during the cooking process. Start with high heat to get the oil smoking hot, then reduce to a moderate level once the fish is added to the pan.
• Allow the majority of the cooking to occur with the fish skin-side down. This helps to insulate the delicate flesh and produce a crispy skin.
• Master the timing and technique of the flip. Use a spatula to carefully slide under the fish, firmly pressing it against the skillet. If you feel resistance, try a few different approaches to get under the fillet without damaging the skin.

How to cook fish with the skin on

Preparation

To cook fish with the skin on, you'll want to start by drying the skin. Use a knife to gently scrape away moisture from the skin, then pat it dry with paper towels. If you have whole fillets, it's best to dry them before portioning. You can also leave the fish uncovered in the fridge for an hour to help the skin dry out.

Choosing Your Pan

While you can use a non-stick skillet, you won't get the crispiest skin. For the best results, use a cast-iron or carbon steel skillet. Even a stainless-steel pan will work if you use the right technique.

Heating the Oil

Pour oil into your chosen pan and heat it until it's very hot and shimmering, with the first wisps of smoke rising. The hot oil will cook the surface proteins of the fish so quickly that they'll be fully transformed before the fish touches the pan, reducing the chances of it sticking.

Cooking the Fish

Season the fish with salt and pepper, then carefully lay the fillet skin-side down in the pan, placing it away from you to avoid oil splashes. Use a fish spatula to apply firm, even pressure to the fillet until it relaxes and lies flat.

Periodically press down on the fillet as it cooks, and cook until the flesh is nearly opaque and cooked through, with just a small raw area on top. You can finish cooking the fish in the oven if it's a thick fillet, or turn it and cook the flesh side in the pan for thinner fillets.

Serving

Always serve crispy skin fish with the skin side up, and only sauce it just before serving, as the skin is delicate and won't stay crispy for long.

Tips

• Scoring the skin is recommended for thick fillets to ensure more even cooking and prevent curling.
• Be careful not to overcook the fish, as this can make the flesh tough and dry.
• If you're using butter, make sure it's clarified butter or ghee, as regular butter contains water that can prevent the skin from becoming crispy.

Frequently asked questions