Many people automatically remove salmon skin before eating, but for most healthy adults, it’s perfectly safe to enjoy when the fish has been properly handled, stored, and cooked. In fact, the skin is one of the most nutrient-rich parts of the fish, providing heart-healthy omega-3 fatty acids, protein, collagen, vitamin D, selenium, and other essential nutrients. When cooked until crisp, it also adds a flavorful, crunchy texture that many people consider the best part of the meal.

The biggest factor isn’t the skin itself—it’s the quality of the salmon. Like other fish, salmon can absorb small amounts of environmental contaminants from the water, some of which may be found in slightly higher concentrations in the fatty layer beneath the skin. That’s why it’s a good idea to buy salmon from reputable retailers or restaurants that can identify where the fish was caught or raised. Both wild and farm-raised salmon can be healthy choices when sourced from responsible producers.

If you’ve only tried chewy or rubbery salmon skin, the cooking method may be to blame. For crispy skin, pat the salmon dry, season it lightly, and cook it skin-side down in a hot pan with a little oil. Let the skin cook undisturbed until it naturally releases from the pan, creating a golden, crisp layer that protects the delicate flesh while adding extra flavor.

Although salmon skin is safe for most people, there are situations where caution makes sense. If the fish comes from an unknown source, doesn’t look or smell fresh, or has been improperly stored, it’s best to avoid eating it. Pregnant women, young children, and people who eat large amounts of seafood should also follow dietary recommendations for fish consumption. For everyone else, there’s usually no reason to toss the skin—instead, it can be a delicious way to get even more nutrition from your meal