I don’t know about you, but sometimes I really need to have that crunch in my meal. Luckily, there are many healthy ways to satisfy that crunch craving and one of those ways is by making the skin of your salmon very crunchy. I’m not gonna lie tho, it seems like just 5 easy steps but it can be very tricky.
Before I explain the 5 steps, I just want to say that I know I post a lot of salmon recipes, but I just Love it. I don’t just love it because it has an amazing taste that makes it easy to make with just a handful of ingredients but because it has an amazing nutritional content incomparable to any other fish. Plus it’s very low in mercury.
Salmon is one of the best-known sources of Omega 3 fatty acids EPA and DHA. Just 100 mg of Salmon contains 2.3 mg of omega 3s, more if it’s wild caught salmon. Omega 3’s are particularly important in reducing blood pressure, reducing inflammation and lowering the risk of cancer. It’s also a great source of potassium, even higher than a banana. Potassium is especially important in reducing blood pressure and very beneficial when added to a high sodium diet because potassium prevents water retention therefore lowering blood pressure. Another one of many benefits of salmon is that it can help you loose weight. The high content of protein in salmon helps regulate hormones that control our appetite and make us feel full. Also, our metabolism increases when we each foods high in protein such as salmon. Some studies have shown omega 3’s in salmon can help us get rid of that annoying belly fat nobody likes.
5 Steps to make crispy Salmon skin
- Check for bones and split into individual portions
You probably already buy boneless salmon but just in case check. Especially when it’s wild caught salmon it’s very common for it to have many bones. Just use a pair of old tweezers to take them out. After, split the salmon into individual portions of about 5-6oz each, this will make the process a lot easier.
- Dry it up
With a paper towel dry the salmon fillets as much as possible. Tap the paper towel on the top, bottom and sides of the fillet until it feels dryer. Meanwhile, also heat the skillet to medium-high heat.
- Give it a good squish
Pour just a bit of avocado oil on the skillet. You want to use avocado oil because it has the highest oxidation point. Oils such as olive oil have a lower oxidation point and when heated to temperatures higher than 370F it transforms into free radicals that cause inflammation in the body. Season each salmon fillet with Himalayan salt and pepper. When the skillet is hot and the oil is simmering place 1 salmon fillet with the skin side down and immediately squish the salmon fillet down with a fish spatula and lower the heat to medium-low. Keep on squishing the fish against the skillet evenly from all corners and try not to move the fish around. Now you can add the second fish fillet and repeat the process always continuously squishing the fish with the spatula.
- Have patience
Keep the heat on medium and keep squishing the fish with the spatula for about 7-8 minutes until the fat is removed from the skin and the skin is nice and crispy. If your fish fillet is thin it might take less time. Just peak into the skin and make sure it has browned and shrunk and it’s crispy.
- Flip it
Once the skin is crispy, flip the fillets and finish cooking it on the other side for about 2 minutes or less. Serve immediately while hot and crispy with some lemon juice on top and a side green salad.
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