Packaged filets of tilapia, a safe white fish, can be found stacked high in the freezer section of every grocery store you’ve been in. Youve probably even had it while eating out, without necessarily realizing it. At first glance, it looks like a much cheaper fish option than tuna, salmon, swordfish, and sometimes even cod. It looks like this cheaper seafood would be a good choice if we were all trying to eat healthier and more sustainably, right?
But recent years have seen smatterings of accusations thrown at this fish. The news has been full of stories about tilapia being unhealthy, unsustainable farming methods, and eating habits that involve poop. All of these things make us wonder if we should really be eating this fish. This page has all the information you need about tilapia, including how it’s raised, the different types, and its health and wellness benefits. It should be a regular part of your meal plan.
Tilapia is a popular farm-raised fish enjoyed by many for its mild flavor, affordability, and availability year-round While most recipes call for filleting tilapia and removing the skin, some people prefer leaving the skin on for added flavor and nutrition So should you be eating tilapia skin or tossing it in the trash?
There are a few factors to consider when determining if tilapia skin is safe and nutritious to eat. Let’s take a closer look
Is Eating Fish Skin Healthy?
In general, fish skin contains many of the same beneficial nutrients as the fish flesh itself. This includes:
- Protein
- Omega-3 fatty acids
- Vitamins and minerals like vitamins A, D, E, zinc, iron, and selenium
- Collagen
So by removing the skin, you miss out on these valuable compounds. Tilapia meat and skin are both good sources of protein and omega-3s, which are great for heart and brain health.
The collagen in tilapia skin also helps keep bones, joints, hair, skin, and nails strong.
So keeping the skin on can allow you to get the most nutritional bang for your buck from tilapia. As long as it’s cleaned properly and cooked, fish skin is considered safe and healthy to eat according to nutrition experts.
Is All Fish Skin Edible?
While fish skin does provide valuable nutrition, not all types of fish have edible skin. Here are some factors to consider regarding tilapia specifically:
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1) Freshwater vs. Saltwater: The skin of freshwater fish like tilapia is usually safe to eat, but not the skin of larger saltwater fish.
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Pollutants – Farmed tilapia is less likely to have high contaminant levels than wild tilapia.
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Preparation – Proper scaling and cooking method impact safety. Frying can increase unhealthy fats.
So freshwater, farmed tilapia is a better option for edible skin than wild saltwater fish. But preparation is also key.
Preparing Tilapia Skin for Cooking
Before cooking tilapia with the skin on, it’s important to clean and scale the fish properly. Here are some tips:
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Rinse the fish under cold running water and pat dry with paper towels.
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Use a spoon or dull knife to scrape off any scales starting from the tail and working towards the head.
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Trim off the thin line of dark meat along the belly where the fillet was attached.
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Rinse again and pat dry. The skin should now be ready for cooking.
Healthy Cooking Methods for Tilapia Skin
To keep tilapia skin healthy, avoid deep-frying it. Opt for these cooking methods instead:
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Pan-searing with a small amount of olive or avocado oil
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Baking in the oven at 400°F for 15-20 minutes
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Broiling 4-5 inches from heat for 2-3 minutes per side
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Grilling over medium heat for 3-4 minutes per side
Cooking the skin until just crispy enhances the texture without becoming greasy. Aim for an internal temp of 145°F.
Tilapia Skin Recipe Inspiration
Here are some recipe ideas for enjoying tilapia skin:
- Pan-seared tilapia with lemon-caper sauce
- Baked parmesan tilapia with breadcrumbs and spinach
- Blackened tilapia tacos with pickled onions
- Grilled jerk tilapia salad with pineapple salsa
- Broiled miso-glazed tilapia with bok choy
Get creative with global flavors to complement the mildness of tilapia. The skin adds great texture contrast to the flaky flesh.
Should Some People Avoid Tilapia Skin?
While tilapia skin is considered safe for most people, here are some individuals who may want to avoid it:
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Pregnant women – Some skin can harbor trace amounts of mercury.
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Young children – Their immune systems are still developing.
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People with autoimmune diseases – Their bodies can overreact to skin proteins.
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Those allergic to fish – Allergens are concentrated in the skin.
For healthy adults and kids over the age of 2, the benefits seem to outweigh the minimal risks. But check with your doctor about specific concerns.
The Takeaway on Eating Tilapia Skin
Tilapia skin provides protein, omega-3 fatty acids, vitamins, minerals and collagen just like the flesh. Preparing skin-on tilapia by scaling, rinsing, and cooking with healthy methods allows you to take advantage of these nutrients.
While not everyone can eat fish skin safely, for most healthy individuals the skin can be enjoyed as part of a tilapia meal 2-3 times per week as recommended. Just be sure to clean the skin properly and cook it thoroughly before consuming.
So instead of discarding tilapia skin next time, consider crisping it up and dig in to this underutilized source of nutrition!
It could help in your anti-aging fight
For those looking for wrinkle creams, Botox, and other ways to show the cool kids that you know what “cheugy” and “no cap” mean, tilapia might be able to help. To keep from getting old, antioxidants, vitamins, minerals, and the foods we eat all play a role. If you really can’t stand to spend another $50 on eye cream, tilapia is one of the foods you should think about adding to your weeknight meal rotation. Advertisement.
Tilapia has a variety of minerals that can help with skin elasticity and aid in activating other vitamins. Selenium, which is found in tilapia in about 2078 percent of the daily recommended amount, helps our bodies turn on vitamin E and vitamin C, which can greatly help fight free radicals and improve the health and brightness of our skin. Also, tilapia has a lot of collagen, which can make our skin more moist and thick, which makes it better able to fight the signs of aging.
Most tilapia comes from overseas
Farming tilapia is a massive operation, and the United States imports the vast majority of this fish for consumption. The main exporters of tilapia are China, Egypt, Indonesia, Thailand, and Brazil, where farming the fish is a huge business. According to Hatchery Feed & Management, Chinas chokehold on the top spot is due to a few factors. First, government support of and building of mass infrastructure to farm tilapia has allowed for a huge expansion of the practice in recent years. Secondly, when tilapia farming first began in China in the 1960s, the fish served as an excellent option for common people looking for cheap animal protein. The demand has shifted away from a domestic need to an international one since the early 2000s. Advertisement
Consumers of tilapia may want to avoid tilapia farmed in China, though. According to Healthline, Monterey Bay Aquariums Seafood Watch had previously reported that toxic chemicals were being used in Chinese tilapia farming — including several that had been banned. There were — and are still — reports, too, of farm runoff, mainly animal feces, being used in feeding tilapia in China, giving fuel to the poop rumors. So, all in all, although you may be hard-pressed to find wild-caught or even domestically farmed tilapia, its best to steer clear of the fish raised in China.
The Reason Why You Should Stop Eating Tilapia Now Will Leave You Horrified
FAQ
How do you clean tilapia skin?
Is tilapia skin bitter?
What is tilapia skin used for?
Is it okay if tilapia is grey?
Is tilapia safe to eat?
Tilapia contains beneficial nutrients. But depending on where the fish is sourced from, there may be a higher risk of safety concerns, including bacterial contamination. Tilapia is an inexpensive, mild-flavored fish. It is the fourth most commonly consumed type of seafood in the United States.
Is it safe to eat talapia fish?
Tilapia fish is a low-calorie source of protein. In addition, tilapia fish contains vitamins and minerals such as folic acid and phosphorus. However, tilapia fish contains omega 6, which is relatively high, higher than omega 3. Ideally, omega 3 and 6 have a ratio close to 1:1. Excessive consumption of foods high in omega 6 is at risk of increasing inflammation. In addition, it is also essential to know the process of cultivating tilapia fish to avoid harmful bacteria such as Salmonella or other harmful substances that may arise during cultivation.
Can you eat tilapia with fish oil?
Fish oil acts as a natural anticoagulant, which means that it can thin your blood. High doses (more than 3 grams a day) of omega-3 fatty acids may cause bleeding problems if taken together with tilapia. Eating large amounts of tilapia and other fish could expose you to certain cancer-causing chemicals.
Is tilapia good for You?
This fish may benefit your health if you carefully select tilapia from the best sources. Tilapia’s low calories, high protein, and other nutrients may help you maintain a healthy weight, improve heart health, and potentially reduce your cancer risk. Due to the omega-3 fatty acids in tilapia, this fish can benefit heart health.