Salmon skin is often discarded, but it’s the most delicious and nutritious part of the fish. It’s high in omega-3 fatty acids and protein and has a crispy, salty flavor that is perfect for snacking. These air-fried salmon, skin hand rolls are quick and easy to make and will surely be a hit at your next get-together. The crispy salmon skin is balanced by the creamy avocado and refreshing cucumber, making for a delicious and satisfying snack this summer.

What is Omega-3?

Omega-3 fatty acids are essential fatty acids that your body cannot produce on its own. They are necessary for many bodily functions, including:

• Heart health: Omega-3 can help lower blood pressure (BP), reduce inflammation, and improve cholesterol levels. This can also help protect against heart disease and stroke.
• Brain health: Omega-3s are essential for brain development and function. They can help improve cognitive function, memory, and learning.
• Eye health: Omega-3s are essential for eye health. They can help prevent age-related macular degeneration and other eye diseases.
• Immune health: Omega-3 fatty acids can help boost the immune system. They may reduce the risk of infections and allergies.
• Skin health: Omega-3 fatty acids can help improve skin health. They may help reduce inflammation and improve the appearance of dry skin.

How much protein is in salmon skin?

Salmon skin is a great source of protein. A 3.5-ounce (100-gram) serving of salmon skin contains about 20 grams of protein. This is about the same amount of protein as you would find in a 3-ounce (85-gram) serving of cooked chicken breast.

In addition to protein and omega-3, salmon skin also contains other nutrients, such as potassium, vitamin D, and selenium.

Salmon skin is a good option if you want a delicious and healthy way to add protein to your diet. You can cook salmon skin in various methods, such as baking, grilling, frying, or air-frying.

What you’ll need:

• 1 piece of salmon skin (from a 4oz salmon filet).
• 1 tablespoon olive oil
• Lemon pepper seasoning (or salt & pepper)
• 1 sheet of nori, cut into three pieces.
• 3-4 tablespoons of cooked white rice
• Furikake seasoning
• 1/4 cucumber, thinly sliced
• 1/4 avocado, thinly sliced
• Sriracha 
• Kewpie mayo

Instructions:

1. Preheat your air fryer to 375 degrees Fahrenheit.
2. Brush the salmon skin with olive oil and season with lemon pepper.
3. Air fry the salmon skin for 8-12 minutes or until crispy.
4. While the salmon skin cooks, prepare the other ingredients.
5. Combine rice and furikake seasoning, and set aside.
6. Cut and slice the cucumber and avocado, and set aside.
7. Combine kewpie mayo with sriracha for drizzling or dipping sauce, and set aside until ready to serve.
8. Cut the nori sheet into three pieces.
9. Spread a thin layer of rice on the left side of 1 nori sheet.
10. Add the cucumber and avocado slices to the rice.
11. Top with the crispy salmon skin.
12. Roll up the sushi tightly into a cone shape. Use sriracha mayo to help seal the nori sheet close. Repeat until you’ve made all desired handrolls. 
13. Make about three mini hand rolls, and serve with the dipping sauce.
14. Enjoy immediately!

Tips:

• Air-fryers are not created equal; I used a sear crisp function with my Ninja Kitchen Air-fryer (CLICK HERE to learn more).
• If you don’t have an air fryer, you can cook the salmon skin in a skillet over medium heat. Just be sure to cook it until it is crispy on both sides.
• You do not have to make hand rolls; feel free to make them into a sushi roll.
• You can add other fillings to your sushi rolls, such as crab, shrimp, or cream cheese.
• Serve the sushi rolls with soy sauce, wasabi, and pickled ginger.

Here is a table showing the nutritional content of salmon skin:

(Thanks Google)

Calories: 130

Protein: 20 grams

Fat: 2 grams

Saturated fat: 0.5 grams

Monounsaturated fat: 0.7 grams

Polyunsaturated fat: 0.9 grams

Omega-3 fatty acids: 1.2 grams

Cholesterol: 35 milligrams

Sodium: 50 milligrams

Potassium: 350 milligrams

Vitamin D: 200 IU

Selenium: 20 micrograms

Salmon skin hand rolls are a quick and easy snack or appetizer you can prep and enjoy at home. They are also an excellent option for parties or as a snack. I hope you try this recipe! Check out my Instagram REEL to see how I made these delicious handrolls.

Did you make this recipe? Please tag me on Instagram @melshealthybowl to be featured in my stories.

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