Fish is a source of animal protein enjoyed by many people around the world on a regular basis.
It is thought that people eat more than 330 billion pounds (150 million tonnes) of fish every year (1).
Fish is nutrient-dense, delicious, and a healthy addition to any meal. You may wonder if these properties apply to the skin as well.
This article talks about the health benefits and safety of eating fish skin and how to add it to your diet.
Some people might not eat fish skin because they think it’s bad for them, but this is usually not the case.
Fish skin has been eaten safely throughout history. It’s even a popular snack in many countries and cultures.
The skin of fish is usually safe to eat as long as it has been cleaned well and all the scales have been taken off.
The FDA says that you should eat a 4-ounce (113-gram) serving of fish two to three times a week because it is a good source of nutrients like iron and omega-3 fatty acids.
But some fish have a lot of mercury and other harmful chemicals in them, and these chemicals can also be found in the skin (3, 4, 5).
Therefore, choosing low-mercury fish more often than high-mercury fish is recommended. Here are a few examples of the typical mercury content of fish (2):
In short, fish skin doesn’t pose any health risks greater than those of consuming the flesh of fish. Use similar guidelines to choose fish skin as you would when choosing the types of fish to eat.
The exact nutritional profile of fish skin varies significantly depending on the type of fish. That said, most fish are rich in a few key nutrients.
By eating the skin of both fatty and lean fish, you can make sure you get enough of these nutrients:
Here’s a closer look at some of the specific benefits these nutrients in fish skin may provide.
Tuna is one of the most popular fish consumed worldwide. Its meat is versatile, delicious, and nutrient-dense. But what about tuna skin? A lot of people throw it away, but is it safe and healthy to eat?
This article reviews the pros and cons of eating tuna skin, including its nutrition profile, preparation tips, and potential health benefits and risks.
The Nutrients in Tuna Skin
Like the flesh, tuna skin contains many beneficial nutrients. Here’s an overview of its nutrition profile:
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Protein – High-quality, muscle-building protein A 3.5 oz (100 gram) serving contains about 25 grams.
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Omega-3 fatty acids – Heart-healthy fats like EPA and DHA Exact amounts vary by tuna species
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Vitamin D – Important for bone health. 3. 5 oz provides around 25% of the RDI.
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Vitamin B12 – Supports nerve and blood cell health. You get over 130% of the RDI in 3.5 oz.
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Selenium – Antioxidant mineral that protects cells. A good source at 44% of the RDI per serving.
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Niacin – B vitamin for energy production. Contains around 28% of the RDI per serving.
Tuna skin also contains small amounts of minerals like iron, zinc, calcium, and phosphorus.
Potential Health Benefits of Eating Tuna Skin
Thanks to its stellar nutritional profile, adding tuna skin to your diet may offer these benefits:
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Heart health – Omega-3s in tuna skin help lower triglycerides and blood pressure.
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Reduced inflammation – Omega-3 fats are anti-inflammatory. Selenium also helps regulate inflammation.
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Stronger bones – The vitamin D in tuna skin aids calcium absorption for bone mineralization.
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Improved immunity – Selenium, vitamin D, zinc, and protein support proper immune function.
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Healthy skin – Vitamin E in the skin acts as an antioxidant to protect skin cells from sun damage.
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Muscle building – The high protein content aids muscle growth and maintenance.
While many nutrients are found in higher amounts in the flesh, you get a nutritional boost by eating the skin as well.
Concerns About Eating Tuna Skin
Most tuna species are very low in mercury and considered safe to eat regularly. However, some larger tuna contain higher mercury levels, especially bigeye and bluefin tuna.
Since tuna skin has direct contact with water, it may absorb and concentrate environmental pollutants like mercury. Here are some tuna skin safety considerations:
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Pregnant women should avoid tuna skin, as mercury can harm fetal development.
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Young children also absorb more mercury, so limit tuna skin intake.
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Choose skin from smaller tuna like skipjack to reduce mercury exposure.
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Eat a variety of tuna species and limit intake of bigeye or bluefin tuna skin.
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Check advisories about tuna mercury levels in your area.
With sound choices, tuna skin should pose minimal risks for most healthy adults. Those with high exposure risks like pregnant women should take extra care though.
Is Tuna Skin Edible?
Here’s the scoop on the palatability of tuna skin:
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It’s extremely chewy with a thick, leathery texture. This makes tuna skin unappealing and difficult to eat on its own.
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When cooked, it can become rubbery and tough. Frying helps crisp it up, but the texture remains challenging.
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The skin’s fishy flavor intensifies when cooked. Some may find this taste overpowering.
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Certain tuna like bluefin or bigeye do have more tender, edible skin than others. But for most species, the texture is simply too leathery.
While tuna skin is technically edible, the consensus is clear — its texture makes for an unpleasant eating experience in most cases.
Tips for Preparing Tuna Skin
If you want to give tuna skin a try, here are some preparation suggestions:
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Sear or fry skin-on fillets at high heat to crisp the skin. Aim for extra-crispy.
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When frying tuna skin by itself, slice into very thin strips first to reduce chewiness.
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Season the skin heavily with salt or flavored salts. This helps counteract the fishy taste.
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Incorporate pulverized crispy skin as a crunchy, umami seasoning on dishes like pasta.
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Simmer small bits of tuna skin into stews, broths, or sauces to extract flavor. Strain out skin chunks after.
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Dry and grind into a powder for spice blends, dashi stock, or supplements.
Get creative with ways to extract tuna skin flavor without having to directly eat big chewy pieces. Using ground or powdered skin may be your best bet.
Sustainable Uses for Leftover Tuna Skin
Rather than tossing it out, consider these other uses for tuna skin to reduce waste:
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Compost it – tuna skin breaks down well into rich fertilizer. Bury deeply to deter pests.
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Pet treats or food – dehydrate and grind it into a nutritional supplement for pets.
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Fish stock – simmer tuna bones and skin into homemade fish stock. Strain before using.
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Crab bait – some fishermen report tuna skin works well to bait crab traps.
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Leather material – some companies upcycle tuna skin into fish leather products.
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Collagen production – collagen and gelatin can be extracted from the skin.
Get creative with ways to put that leftover tuna skin to use. With some innovative thinking, it doesn’t have to go to waste.
The Bottom Line
Tuna skin is highly nutritious, containing protein, healthy fats, and key vitamins and minerals. However, its exceptionally chewy, rubbery texture makes it unappealing to eat for most people.
Pregnant women and children should also limit tuna skin intake due to potential mercury exposure. While tuna skin may not suit most palates, try repurposing it through composting, collagen production, or other sustainable uses. Or stick to enjoying tuna’s delicious flesh and discard the skin.
A good source of protein
Protein, which is an important nutrient that builds up body tissues like muscles, can be found in large amounts in fish, even in the skin.
Protein may also contribute to optimal health by reducing the risk of certain disorders like stunted growth, low iron levels, and swelling in the body (7).
Moreover, some proteins, such as histones and transferrin, play a role in immunity. Many of these proteins are present in the mucus of fish skin (8).
High in protective omega-3s
One of the best known benefits of fatty fish is their high level of beneficial omega-3 fatty acids.
Consuming the omega-3 fatty acids in the skin of oily fish may contribute to optimal health with benefits like heart protection, healthy pregnancies, and a reduced risk of brain diseases (9).
If You Eat Tuna Every Day For A Week This Will Happen To Your Body
FAQ
Should I remove skin from tuna?
What can you do with tuna skin?
Can you eat the skin off a fish?
Is it okay to eat fish scales?