Salmon bellies refer to the fatty, rich underside of a salmon filet. This area is prized by many chefs and home cooks for its velvety texture and robust, fatty flavor. The extra fat content in the belly allows the salmon to remain moist during cooking. While not everyone enjoys the overt fattiness of salmon bellies, they can make for a delicious treat when prepared properly. In this article, we’ll take a closer look at salmon bellies and examine if they are good to eat.
What are salmon bellies?
Salmon bellies come from the underside area of salmon, specifically the Atlantic and king varieties. This section contains streaks of fat running through the lighter pink flesh, resulting in a marbled appearance. The fat content makes the belly meat darker, richer, and oilier than the fillet above it. When raw, the belly may appear almost translucent in areas due to the high fat ratio.
Why do salmon bellies contain more fat?
Salmon store fat in their bellies to provide energy for their extensive migratory journeys. Some species of salmon can swim hundreds or even thousands of miles from their natal streams to rich ocean feeding grounds and back. This fat reserve fuels their arduous trip and allows them to survive without eating during travel.
In addition, female salmon rely on belly fat stores to supply the huge amount of energy needed to develop eggs. The extra fat helps the roe develop properly and boosts the chances of reproductive success.
So in essence, the salmon belly provides a high-calorie fuel source to power the salmon’s essential migratory and reproductive needs. This leads to an accumulation of beneficial fats and oils in the belly area.
Are salmon bellies good to eat?
Salmon bellies are prized by many top chefs, despite their divisive nature among home cooks. Here are some potential pros and cons to consider when deciding if salmon bellies are good to eat:
Pros
- Very moist, fatty texture – The extra fat keeps the belly meat succulent and moist during cooking.
- Rich, decadent flavor – The fat carries a ton of concentrated salmon flavor, for a luxurious eating experience.
- Easy to cook – The fat prevents overcooking and drying out.
- Nutritious fats – Salmon oil provides heart-healthy omega-3 fatty acids.
Cons
- Fatty mouthfeel – The oiliness can be off-putting to some people.
- Strong fishy flavor – The richness amplifies the natural “fishiness” of the salmon.
- High calorie – With about 200 calories per 3 oz, the bellies are much higher in calories than a fillet.
- Potential contaminants – The fatty belly may accumulate more environmental pollutants like PCBs.
So in summary, salmon bellies provide a trade-off between lush, fatty richness and undesirable heaviness. It comes down to personal taste preferences. People who enjoy fatty, savory foods will likely find the bellies to be a delicious treat. Those looking for a lighter salmon experience may want to stick to fillets.
Preparing and cooking salmon bellies
Proper preparation and cooking techniques can help maximize the positive qualities of salmon bellies while minimizing any unpleasant fishiness or greasiness. Here are some tips:
- Start with ultra-fresh, sushi-grade salmon. Freezing can oxidize the delicate fats.
- Portion into individual belly strips or medallions. Leaving whole magnifies uneven cooking.
- Salt before cooking to start drawing moisture from the tissue.
- Sear skin-side down over high heat to render excess fat and crisp the skin.
- Finish gently to medium doneness. Avoid overcooking.
- Pair with bright acidic ingredients like citrus, tomatoes, or vinaigrettes to cut richness.
Some classic cooking methods that work excellently with salmon belly include:
- Searing – Creates a crispy sear while keeping interior moist.
- Grilling – Adds smoky depth and renders excess fat.
- Broiling – Browns the exterior while cooking gently.
- Poaching – Gently cooks in hot liquid like broth or wine.
- Curing – Firms up the texture before smoking or cooking.
So with proper handling, salmon bellies can indeed be a tasty treat for seafood lovers.
Nutrition facts of salmon bellies
Here is a nutritional comparison between a 3 ounce portion of salmon belly versus fillet:
Salmon belly (3oz)
Calories | 206 |
Fat | 16g |
Saturated fat | 3g |
Protein | 15g |
Omega-3 fatty acids | 1.4g |
Salmon fillet (3oz)
Calories | 121 |
Fat | 4g |
Saturated fat | 1g |
Protein | 22g |
Omega-3 fatty acids | 1.7g |
As you can see, the salmon belly contains nearly 4 times as much total fat as the fillet, along with more calories. However, it provides slightly less protein. The omega-3 fatty acid content is comparable between cuts.
So while salmon belly has a rich nutritional profile, those watching their fat and calorie intake may want to enjoy it in moderation. The American Heart Association recommends eating oily fish like salmon 2 times per week to get optimal omega-3s.
Price and availability of salmon bellies
Salmon bellies tend to cost more than typical fillets due to their desirable fatty quality. Prices can vary greatly based on:
- Salmon species – Fattier king salmon costs more than leaner Atlantic or sockeye.
- Origin – Wild-caught Alaskan salmon demands higher prices than farmed.
- Processing – Fresh bellies cost more than frozen.
- Location – More availability on coastal regions like the Pacific Northwest.
Some average price examples for whole salmon bellies include:
King salmon | $7-$12 per pound |
Sockeye salmon | $5-$8 per pound |
Atlantic salmon | $4-$6 per pound |
Portioned belly strips will cost more by weight. Smoked salmon belly can run from $16-$30+ per pound.
Due to seasonal availability, expect salmon bellies to cost less in summer and early fall when wild salmon runs occur. Prices spike in the winter when supplies are lower.
Check high-end fish markets or specialty seafood suppliers to find fresh salmon bellies. Frozen bellies are more widely available. Smoked belly strips can often be found online or in some delis.
Popular ways to serve salmon bellies
When prepared well, salmon bellies make for a rich, savory seafood experience. Here are some favorite ways to serve them:
- Sushi and sashimi – Thin slices of raw salmon belly are luxuriously fatty and tender. They stand up to being dipped in soy sauce.
- Cured salmon belly – Salt-curing firms up the texture beautifully. Often smoked and served in thin slices.
- Broiled belly medallions – Portioned bellies broiled to a bronzed crust are simple yet elegant.
- Grilled whole bellies – Great for a crowd. Grill over medium heat to render fat slowly.
- Pan-seared belly strips – Cooked in a hot pan for a crispy exterior. Pair with a tangy sauce.
- Salmon belly tartare – Diced raw belly blended with lemon, capers, and shallot for a refreshing appetizer.
- Salmon belly confit – Poached gently in oil, the belly becomes meltingly tender.
- Salmon belly croquettes – Bind shredded belly with mashed potatoes, breadcrumbs and egg. Pan fry until crispy.
- Salmon belly salad – Toss warm grilled belly over greens, oranges, fennel and a citrus dressing.
So while salmon fillet tends to be more versatile and widely used, there’s no doubt salmon bellies can be an indulgent, elegant seafood option when handled properly. Their concentrated flavor and luscious texture make them a unique treat for the adventurous eater.
Conclusion
Salmon bellies offer a divisive culinary experience. Their extreme richness provides incredibly moist, fatty texture and robust salmon flavor. However, the same oiliness that makes them delectable to some may read as unpleasantly fishy or greasy to others. Much depends on personal taste preferences.
When sourced and prepared with care, salmon bellies can provide a decadent seafood dining experience. Their nutritionally balanced fat profile even offers some health benefits. While not necessarily an everyday meal option, salmon bellies can be a delicious delicacy for special occasions when you want to indulge in rich, savory salmon flavor.