Salmon is one of the most popular and nutritious types of fish. When prepared properly, its pink flesh is tender and flakes into delicate pieces. However, salmon has another unique feature that not all fish possess – the flesh side.
When you look at a salmon, the flesh side is the layer of grayish muscle tissue on the side that is not the skin. It is very different from the rest of the fillet in terms of texture and make-up. This part of the fish is often forgotten, but it has some important traits that you should know about.
What Causes the Color Difference?
The most noticeable difference between the regular salmon flesh and the flesh side is the color. The typical salmon meat ranges from a light pink to a deep orange-red depending on the diet and environment of the fish. This vivid color comes from carotenoid pigments in the salmon’s food.
However the layer of denser muscle along the backbone receives less blood flow. With less blood circulating through this area, the pigments don’t get deposited as heavily, causing the flesh side to appear greyish rather than pink.
Don’t let the dull color fool you though, The flesh side is just as nutritious and delicious as the rest of the fish if cooked properly!
Higher Fat Content Equals More Omega-3s
The flesh side is less appealing to look at, but it has more fat than the skin side. According to research, this area has more fat than the outer muscle tissue.
This is good news because EPA and DHA are important omega-3 fatty acids found in salmon fat. Because the flesh side has more fat, it has the highest concentration of these healthy fats that are known to be good for your heart and brain.
Preparation Matters
The first key to enjoying the flesh side is proper cooking. Because it contains less moisture, the flesh side can become tough and chewy if overcooked. Quick cooking methods like grilling, broiling, or searing are best to keep it tender.
You can tell when the flesh side is perfectly cooked because it will appear opaque and flake easily just like the rest of the fillet. Resist the urge to flip the fish too soon or cook it too long.
Moist cooking techniques also work well. Poaching, steaming, or baking salmon low and slow are fool-proof ways to achieve fork-tender flesh side pieces.
Should You Remove It?
Some recipes call for removing and discarding the flesh side before cooking. However, because this part of the fish is highly nutritious, it’s best to leave it intact when possible.
The flesh side’s concentrated fats also self-baste the fillet during cooking. Trimming it off can result in a drier end product.
If the unappealing gray color is a dealbreaker, simply turn that side down before serving. With the pinker outer fillet facing up, no one will notice the difference.
Ideal for Searing and Broiling
The slightly firmer texture of the flesh side makes it perfect for searing and broiling. These high-heat methods will caramelize the exterior while keeping the interior moist.
Try rubbing a salmon fillet’s flesh side with olive oil and then placing it flesh-side down in a hot skillet. Sear for just 2-3 minutes until browned. Then simply flip and finish cooking until the thickest part of the fillet reaches 140°F.
Broiling also concentrates heat on one surface, so arrange fillets flesh-side up and cook under high heat for best results.
Works Well for Grilling Too
The flesh side’s fat content makes it suitable for grilling too. The extra fat prevents the dense muscle tissue from drying out over the hot grill grates.
Just be sure to oil the salmon well and avoid overcooking. If flare-ups occur, move the fillets to a cooler part of the grill temporarily.
For ultimate moisture, try placing fillets in a grilling basket or perforated pan while cooking indirectly over a low fire. Close the lid to allow the fish to gently steam as well.
Ideal for Poaching
If you prefer a more delicate preparation, poaching is a great option that keeps the flesh side tender.
Gently simmer salmon fillets in just-barely bubbling liquid like broth, wine, or a water/vinegar mixture. Acidic poaching liquid will give the greatest color contrast between the pink outer meat and grey flesh side.
Check for doneness after 3-4 minutes of poaching. The flesh should flake easily and appear opaque all the way through.
How to Cook Flesh Side Down
Some cooks insist that placing salmon fillets flesh-side down in the pan or on the grill prevents drying and results in the ultimate texture.
This method allows the melty fat to baste the rest of the fillet while cooking. The firmer flesh side can also shield the more delicate meat from overcooking.
If cooking flesh-side down, pay close attention to when flip. Undercooking the first side can make the flip tricky. Wait until the bottom is opaque at least half way up before attempting to turn the fillets.
Should You Skin the Fish Before Cooking?
This is another point of debate among salmon aficionados. Some claim the skin protects the flesh and keeps it tender and moist. Others argue the skin can inhibit browning and creates an imperfect presentation.
Here are some pros and cons to consider:
Skin on:
- Protects tender flesh from drying out
- Provides insulation for even cooking
- Skin crisps up for added texture
- Easier to maneuver fillets
Skinless:
- Flesh browns and crisps better
- No chewy skin to deal with
- Easier to portion cooked fillets
- Allows marinades to penetrate flesh
As with most cooking questions, the answer depends on your preferences. Try salmon both ways and decide when you prefer the skin on or off.
Tips for Maximizing Quality
To get the best possible flavor and texture from the flesh side:
- Look for wild-caught salmon, which has a higher fat content than farmed
- Cook fresh or thawed salmon, avoiding pre-frozen fish
- Don’t overcook. Salmon is best medium rare.
- Let it rest before serving to allow juices to distribute evenly
What to Do with Leftovers
Cooked salmon keeps well for 2-3 days refrigerated. The flesh side’s fattiness makes it very forgiving and less likely to dry out.
Leftover cooked salmon works great in:
- Salmon salad or pasta salad
- Salmon tacos or burritos
- Mixed into scrambled eggs or an omelet
- On top of pizza, flatbreads, or bruschetta
- Salmon hash with potatoes and onions
- Mixed into rice bowls or grain salads
The fatty flesh side stays moist in all these dishes, lending rich flavor and healthy fats. Its texture also holds up well to being broken down and combined with other ingredients.
Don’t Waste this Unique Salmon Treat!
Instead of trimming it off, embrace the flesh side of salmon and its unique qualities. Cook it properly to enjoy premium texture and nutrition in every bite. Savor it plain, enhance it simply, or incorporate it into your favorite salmon recipes.
So next time you cook up a beautiful salmon fillet, remember to give the flesh side a little extra attention. Proper preparation will give you two complementary textures in one fish. It just takes some knowledge of how to handle this under-appreciated salmon specialty.
How much of the omega-3s in salmon reside in the fatty gray layer just below the skin? I suspect most of this must be lost when the skin is removed.
Behold the fat line. In a raw filet, it’s the thin, translucent membrane of fatty tissue just below the skin. It becomes gray, soft and – we contend – tasty when the fish is cooked.
To begin, some salmon anatomy. This brown or grayish “meat” is a natural layer of fat. It lies between the skin and flesh in salmon and some other oily fish.
When the fish is cut into steaks, it makes a thin, grayish line between the dark skin and the pink flesh. This line is sometimes called the “fat line.”
This layer of fat is usually thicker along the middle lines of the fish’s sides, where a strip of it may still be there after the scaling process. It did the same job as fat on any animal: it stored energy to keep the body strong and the metabolism going when food is scarce.
“So… should I eat the layer under the salmon skin?”
It’s rich in omega-3 fatty acids. Fresh fish, fish that was frozen or canned soon after it was caught, and fish that was caught is all fine to eat. All Vital Choice fish pass this test. Otherwise, it’s best to avoid. Most of the fats in the gray layer are unsaturated, which means they go bad quickly. If they are exposed to air for too long, they may have an unpleasant “fishy” smell.
For your enjoyment, our canned Wild Alaskan Sockeye Salmon is packed so that a lot of the skin and the gray fatty layer below it stay in one piece.
Generally, seafood lovers enjoy the gray fat in quality fish. It’s soft, buttery, and full of deep salmon flavor.
One reason Vital Choice’s fresh-packed canned and pouched sockeye salmon with bones and skin that can be eaten might be that it’s more popular than our skinless, boneless salmon. All of the fats from the whole fish are in it, along with all the nutrients and flavor they bring. When it comes to frozen fish, our best-selling skin-on sockeye filets keep these tasty parts of the fish mostly whole. But Vital Choice has skinless and boneless versions of sockeye, as well as skinless cod, halibut, and mahi-mahi, if you’d rather not eat fish with skin or gray fat.
5 Reasons to cook your Salmon “Skin On”
FAQ
Do you cook salmon skin or flesh side down?
What is the grey flesh on salmon?
What is the dark flesh on salmon?
What is a side of salmon called?
What is a side of salmon?
A side of salmon is a lengthwise half of the whole fish, cleaned and boned. You can see what one looks like in our article All About Salmon. When it gets cut down into smaller pieces, those are the salmon fillets that you’ll commonly see at the seafood counter.
What are the side effects of eating Salmon?
For individuals who enjoy fish and do not have a fish allergy, salmon is a high-quality, nutrient-rich food to include in your diet. Unless an individual has a fish allergy, the side effects from eating salmon would primarily be positive for heart and brain health for instance. It is possible that farmed salmon contains higher amounts of contaminants like PCBs compared to wild salmon and that eating it regularly may contribute to an accumulation of toxins. However, very large amounts of contaminated farmed salmon would have to be consumed and many salmon farms are finding sustainable practices that considerably reduce contaminants. The benefits of eating salmon in most cases outweighs the risks. The USDA agrees that eating 4 ounces of wild or farmed salmon twice a week is safe and can give you the nutritional benefits of omega-3 fatty acids for heart and brain health.
Should you flip salmon skin side up?
This works best if you’re pan-frying it. If your salmon fillet is particularly thick, or is cut into steaks rather than fillets, then you should flip it to skin side up right at the end. Towards the end of your cooking time, flip the fish skin side up for a few minutes to color and seal it and let the residual heat cook the other side of the fish.
Should salmon be cooked side up or side up?
If you have thin pieces of salmon, which side up it is won’t really matter, but skin side up might end up being more moist. This is because the majority of the fat in salmon is next to the skin. When the fish cooks, the fat melts and seeps down into it – this can make your flesh more moist and tender.