In This ArticleView AllIn This ArticleHealth Benefits of Fish SkinTypes of Fish Skin That Can Be EatenSafety & PreparationTypes of Fish Skin That Should Be AvoidedFrequently Asked Questions
In This ArticleView All
View All
In This Article
Health Benefits of Fish Skin
Types of Fish Skin That Can Be Eaten
Safety & Preparation
Types of Fish Skin That Should Be Avoided
Frequently Asked Questions
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Photo:Photographer: Jennifer Causey Food Stylist: Emily Nabors Hall Prop Stylist: Lydia Purcell
Photographer: Jennifer Causey Food Stylist: Emily Nabors Hall Prop Stylist: Lydia Purcell
There’s no denying Americans are really flaking when it comes to eating the recommended amount of fish each week, leaving a wealth of nutrients at the seafood counter. Fish provides a high-quality source of protein and boasts essential omega-3 fatty acids, vitamins and minerals. Studies have even found that people who eat fish may increase their life expectancy and gain protective benefits against developing certain health conditions, including heart disease and cancer.Fish also is one of the speediest proteins to cook, and doesn’t require much more than a squeeze of lemon to make it taste great.
Beyond the delicious flesh, one part of the fish that many of us may be tossing out instead of eating is the skin. Fish skin is a hidden gem of nutrients, and we spoke to dietitians to learn which types of fish skin are safe to enjoy, versus ones that should be tossed out.
Packed with Nutrients
“There is value in fish skin—the part of the fish dish that usually gets discarded,” saysBonnie Taub-Dix, RDN,a media dietitian, author and creator of BetterThanDieting.com.Gillean Barkyoumb, M.S., RDN,a registered dietitian nutritionist and founder of the What’s for Dinner Club, explains, “The exact nutritional profile of fish skin depends on the type of fish. The skin of fish provides similar nutrients you would get from eating fish, including protein, omega-3 fatty acids, vitamins D and E, iodine, selenium and taurine.”
High in Omega-3 Fatty Acids
Annessa Chumbley, RDN,a nationally recognized dietitian, spokesperson and recipe creator, adds, “The skin may have the highest concentration of the omega-3s.” Omega-3 fatty acids are a type of polyunsaturated fat renowned for its brain-healthy, heart-healthy and anti-inflammatory properties.Cold-water fatty fish like salmon, herring and mackerel tend to have the highest amounts of these essential fats. Omega-3s can also be found in plant-based foods like walnuts, chia seeds and canola oil, and its best to meet your needs through a variety of sources.
What Happens to Your Body When You Take Omega-3s Every Day
Rich in Collagen
Unknown to many, fish skin also is rich in collagen. You may already be addinga spoon of collageninto your morning smoothie, but don’t forget collagen is also found in whole food sources including fish.Collagenis a type of protein that works to help strengthen our bones and joints, as well as our hair, skin and nails.
1. Salmon
Salmonis one of the most popular fish species, and this is for a good reason. Its buttery, orange-colored flesh is packed with nutrients. Plus, salmon skin tastes delicious when cooked and is safe to eat. Keeping the skin on fish not only adds a crunchy and crispy texture to your dish, but it can also keep nutrients locked into the fish while it’s being cooked, points out Taub-Dix. Try out our skin-onLemony-Garlic Pan-Seared SalmonorGrilled Salmon with Sweet Peppersrecipes to taste it for yourself.
2. Sardines
Though tiny in size,sardinesare stacked with bone-building calcium, protein and omega-3s. Canned sardines typically come skin-on, pre-cooked and are ready to eat, and all you have to do is crack open their tin to enjoy them. Plus, they last a lot longer than fresh and can be easier to find depending on where you live. Smash sardines onto a slice of toast, topcrackerswith them or add them to balanced and flavor-packed meals, like in ourLemon-Garlic Sardine Fettuccine.
3. Sablefish
Sablefish (also called black cod) aren’t the most well-known of fish species, but they’re another delicious and nutritious option that has edible skin. You may spot this being called “black cod” on a restaurant menu, and it’s often paired with a umami-richmisosauce. Sablefish tastes rich and buttery, and it contains even more omega-3 fatty acids than salmon.Bake it, grill it or pan-fry it just as you would any other fish, and check out ourLemon-Caper Black Codrecipe.
Other fish skins that you can safely consume are mackerel, herring, trout, flounder and cod, say our experts.
Barkyoumb also reminds us, “How the fish skin is prepared is also something important to consider. Some dishes include deep-fried fish skin, which can be high in fat and sodium.”
Avoid fish types that are large, older and come from polluted waters.Chumbley says, “Avoid fish from high-pollution areas or those that are not cleaned and sanitized properly or still have scales on it.” She also cautious high-risk groups like pregnant people and young children to avoid eating fish that are high in mercury or other contaminants. “Fish highest in mercury would be king mackerel, marlin, shark, swordfish and tilefish.” It’s best to simply avoid these types of fish, with or without their skin.
Yes, salmon skin is perfectly safe to eat and is one of the most commonly enjoyed types of fish skin.
The Bottom Line
Next time you are diving your fork into a fillet of fish, don’t forget to munch on the skin too! Crispy fish skin adds a delicious crunchy texture and is rich in nutrients similar to those in the fish flesh. Fish skin offers up omega-3 fatty acids, protein, vitamins and minerals. To help keep harmful pollutants at bay, choose a fish low in mercury such as salmon, sardines, sablefish, herring and cod.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zhao H, Wang M, Peng X, et al.Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies.Ann Transl Med. 2023;11(3):152. doi:10.21037/atm-22-6515National Institute of Health. Office of Dietary Supplements.Omega-3 Fatty Acids.Alaska Sablefish Fisheries and Assessment.Fisheries.U.S. Food & Drug Administration. Center for Food Safety and Applied Nutrition.Advice About Eating Fish.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zhao H, Wang M, Peng X, et al.Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies.Ann Transl Med. 2023;11(3):152. doi:10.21037/atm-22-6515National Institute of Health. Office of Dietary Supplements.Omega-3 Fatty Acids.Alaska Sablefish Fisheries and Assessment.Fisheries.U.S. Food & Drug Administration. Center for Food Safety and Applied Nutrition.Advice About Eating Fish.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Zhao H, Wang M, Peng X, et al.Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies.Ann Transl Med. 2023;11(3):152. doi:10.21037/atm-22-6515National Institute of Health. Office of Dietary Supplements.Omega-3 Fatty Acids.Alaska Sablefish Fisheries and Assessment.Fisheries.U.S. Food & Drug Administration. Center for Food Safety and Applied Nutrition.Advice About Eating Fish.
Zhao H, Wang M, Peng X, et al.Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies.Ann Transl Med. 2023;11(3):152. doi:10.21037/atm-22-6515
National Institute of Health. Office of Dietary Supplements.Omega-3 Fatty Acids.
Alaska Sablefish Fisheries and Assessment.Fisheries.
U.S. Food & Drug Administration. Center for Food Safety and Applied Nutrition.Advice About Eating Fish.
