When preparing a whole salmon, you’re left with two fillets and the belly in the middle. While the fillets are usually the prime cuts used for cooking, the belly has its own virtues. Salmon belly is rich, fatty, and flavorful – when treated properly, it can be just as delicious as the fillets. So what are your options when it comes to making use of this often overlooked part of the fish? There are many creative and tasty ways to serve up salmon belly.
Should you eat the belly?
The salmon belly is entirely edible, despite its high fat content. Here are some key points on the salmon belly:
- It is the fattiest part of the salmon, but still contains healthy omega-3 fatty acids.
- The fat content makes the belly moister and more flavorful when cooked.
- The belly meat has a soft, creamy texture when cooked properly.
- When raw, the belly has a darker color and stronger fishy flavor than the fillet.
- It contains small pin bones that need to be removed before cooking.
So while the belly may look unappealing in its raw form, once cooked, that fat renders into delicious flavor and moisture. The belly meat takes particularly well to moist cooking methods like poaching, steaming, or gentle baking. With the right preparation, the salmon belly can be just as tasty, if not more so, than the fillet.
Preparing the salmon belly
Before cooking up the salmon belly, it helps to understand salmon anatomy. The belly is the area beneath the head extending to the ventral fins on the underside. This section has a high concentration of fat, lending it a paler color and softer texture compared to the muscle-dense fillets along the back. Here are some tips for preparing the belly:
- Rinse the belly under cold water and pat dry.
- Run your fingers over the flesh to feel for pinbones. Pull them out with tweezers or needle nose pliers.
- Trim off any remnants of organs or bloodline along the interior cavity.
- Portion the belly into individual servings if desired. Leave whole for roasting.
- Season the belly before cooking. Ideal seasonings include lemon, parsley, dill, salt, pepper, garlic, and olive oil.
Properly trimming and seasoning the belly helps concentrate its rich flavors and creamy texture once cooked.
How to cook salmon belly
The salmon belly can be prepared in many delicious ways. Here are some of the most popular cooking methods:
Poach
Poaching gently cooks the belly in hot liquid like broth, wine, or a court bouillon. The moist heat tenderizes the fat and makes the meat succulent. Salmon belly does well with poaching because it requires little handling.
- Season belly and place in a shallow poaching liquid.
- Heat liquid until barely simmering then cook belly for 7-10 minutes until opaque.
- Allow belly to cool in the poaching liquid before serving.
Steam
Like poaching, steaming cooks the belly in gentle, moist heat. It requires no added fat and concentrates flavors efficiently.
- Season the belly and place in a steaming basket or tray.
- Steam over boiling water for 8-12 minutes until cooked through.
- Take care not to overcook; the belly will dry out if steamed too long.
Bake
Baking allows the fat to render slowly while keeping the belly meat juicy. Salmon bellies are best baked at moderate temperatures.
- Prepare the belly by removing pinbones and scoring the skin.
- Brush with oil or melted butter and season.
- Bake at 375°F for 12-18 minutes until opaque and cooked through.
- Broil for 1-2 minutes at the end to crisp the skin.
Grill
The salmon belly can also be grilled for a smoky, charred flavor. Be sure to oil it well as the fat content causes flare-ups. Grilling over direct high heat helps render fat and crisp the skin.
- Brush belly with oil and season with salt, pepper, herbs.
- Grill skin-side down over direct heat for 2-3 minutes.
- Flip and grill flesh side for 5-7 minutes longer.
- Transfer to indirect heat to finish cooking if needed.
Fry
Pan-frying is a fast, high-heat method to achieve a crispy skin and tender belly. Use an oil with a high smoke point like vegetable or grapeseed oil.
- Pat belly dry and season all over.
- Heat 1/4 inch oil in a skillet over medium-high heat.
- Cook skin-side down until browned, about 3 minutes.
- Flip and fry flesh side for 2-3 minutes more until just cooked through.
Braise
Braising uses both moist and dry heat by searing then simmering the belly in flavorful liquid. It yields incredibly soft, succulent meat that pulls apart easily.
- Pat belly dry and season all over.
- Sear flesh side in oil briefly until browned.
- Place in braising liquid like broth, tomatoes, or wine.
- Simmer gently until very tender, about 20 minutes.
- Let cool in braising liquid before serving.
Serving ideas for cooked salmon belly
Once cooked, the supple salmon belly can be served in many creative ways. Here are some tasty options:
Sashimi
Thin slices of raw salmon belly are tender and full of rich flavor. The fat melts in your mouth into luscioustexture. Dip pieces in soy sauce, wasabi, and grated ginger.
Ceviche
Dice the raw belly and marinate in citrus juice, onions, chilies, cilantro, and olive oil. The acid cures the fish into a tangy, fresh ceviche.
Rillettes
Shred the cooked belly into rustic potted meat. Mix with spices, herbs, lemon, and olive oil. Spread on toasted bread for an indulgent treat.
Brandade
Mash the poached belly into this smooth, classic cod puree with olive oil, cream, garlic, and potatoes. Spread on bread or serve with crackers.
Croquettes
Bind shredded belly meat with mashed potatoes, form into patties or cylinders, coat in breadcrumbs, and deep fry into crispy croquettes.
Quiche
Bake flaky pastry shells filled with salty chunks of cooked belly and custard. Excellent for breakfast or brunch.
Pasta sauce
Break the belly into bite-size chunks and simmer in tomato sauce. Toss with hot pasta and finish with fresh basil and Parmigiano.
Tacos
Warm shredded belly meat in tortillas with spicy salsa, guacamole, pickled onions, and cilantro for flavorful fish tacos.
Niçoise salad
Flake cooked belly over greens, green beans, potatoes, tomatoes, olives, and hard-boiled eggs. Dress with a lemony vinaigrette.
Smoked salmon belly
Cure raw belly with salt and sugar then smoke over aromatic wood chips. Slice thinly and serve like lox with bagels, cream cheese, and all the fixings.
Preserving and storing salmon belly
Properly stored, fresh raw salmon belly will keep for 2-3 days refrigerated. Here are some tips for preserving the belly:
- Wrap tightly in plastic wrap and store belly on ice or refrigerate.
- Rub with salt and hang to dry-cure into firm salmon jerky.
- Hot smoke belly then refrigerate for up to 1 week.
- Cure in salt and sugar then cold smoke to make lox. Will keep for 2 weeks refrigerated.
- Can the belly in jars processed in a pressure canner for long term shelf stable storage.
- Freeze raw belly for 4-6 months in airtight packaging.
With proper handling, the versatile salmon belly can be preserved to enjoy itsunique flavors and luscious texture long after the initial fillets are gone.
Nutrition of salmon belly
Here is how the nutrition of the salmon belly compares to a fillet:
Salmon belly
- Higher fat content – Belly has about 28g fat per 3oz vs 11g in fillet
- Rich in omega-3 fatty acids – Contains over 1.4g EPA/DHA per 3oz
- Excellent source of protein – About 22g protein per 3oz serving
- High in vitamin D – Provides 50% DV vitamin D in a 3oz portion
- Good source of B vitamins like B12 and selenium
Salmon fillet
- Lower fat than belly – About 11g fat per 3oz serving
- Contains omega-3s but less than belly – Has 0.5g EPA/DHA per 3oz
- High in protein – 19g protein per 3oz serving
- Rich in potassium, phosphorus, and selenium
- Higher moisture content than fatty belly
While higher in calories and fat, the salmon belly contains higher levels of those beneficial omega-3 fatty acids than the leaner fillets. The belly makes a more indulgent, moist and flavorful cut of salmon.
Conclusion
Instead of discarding the belly when filleting a salmon, view it as an opportunity to enjoy a deliciously different part of the fish. With its high fat content, the belly has a rich flavor and luscious texture when cooked properly. Prepare it using gentle moist cooking methods like poaching, steaming, or baking to render the fat and tenderize the meat. The cooked belly makes a wonderful addition to pastas, salads, tacos, and more. Or serve it on its own sprinkled with fresh herbs and a squeeze of lemon. With the right techniques, the often overlooked salmon belly can be transformed into a melt-in-your-mouth treat.