Fish is a source of animal protein that many people eat regularly. In fact, it is estimated that humans eat more than 150 million tons of fish each year. But, although it is a healthy food, there is a question that always lurks: is the skin of the fish safe to eat?
Fish is nutrient-dense, delicious, and a healthy addition to any meal. If we wonder if these properties also apply to the skin, it is best to analyze it.
Is it safe?
Some people may avoid the skin of the fish out of fear that it may not be safe to eat, although this is generally not the case. The skin has been eaten safely throughout history. It is even a popular snack in many countries and cultures. As long as the fish has been properly cleaned and the outer scales have been completely removed, the skin is generally safe to eat.
Because fish is a great source of nutrients like iron and omega-3 fatty acids, experts recommend eating a 113-ounce serving of fish 2-3 times a week. However, some fish contain high levels of mercury and other toxins and contaminants, which can also be present in the skin.
Therefore, it is recommended to choose low-mercury fish more often than high-mercury fish. Some examples of the typical mercury content of fish are:
- Bass: catfish, cod, flounder, haddock, salmon, tilapia, most canned tuna
- Medium: carp, grouper, halibut, mahi-mahi, snapper
- Tall: mackerel, marlin, shark, swordfish, tilefish
In summary, the skin of fish does not present greater health risks than those of consuming its meat.
Fish skins to avoid
Most noticeable among the strange texture and bad-tasting fish skin are the eels and excavators. Both types of fish are scaleless and have very slimy skin.
Recipes like Vietnamese Crock Pot Catfish beautifully mask the texture of overly gelatinous fish skin and make it taste delicious. Unagi, the Japanese grilled eel, is a classic example of how an eel skin could be prepared to taste appetizing.
Similarly, we can get rid of fish slime by rubbing it with salt. Flatfish, such as halibut and cod, have very tough, slimy skin. Likewise, carp taste muddy and oily fish taste fishy. But there is some chance that oily fish will taste good. Also, the snuff it has a very unpleasant taste.
On the other hand, fish caught in populated waters or contaminated with mercury must have the skin removed before cooking.
Properties
The exact nutritional profile of fish skin varies significantly by type. That being said, most fish are rich in a few key nutrients. Eating fish skin from a variety of fatty and lean fish can help ensure adequate intake of nutrients, including protein, Omega-3 fatty acids, vitamin D, vitamin E, iodine, selenium, and taurine.
Protein source
Fish, including its skin, is a great source of dietary protein, an essential nutrient that serves as building blocks for tissues such as muscle in the human body. Protein can also contribute to optimal health by reducing the risk of certain disorders such as failure to thrive, low iron levels, and swelling in the body.
Additionally, some proteins, such as histones and transferrin, play a role in immunity. Many of these proteins are present in the mucus of the fish skin.
Rich in Omega-3
One of the best-known benefits of oily fish is its high level of beneficial Omega-3 fatty acids. Consuming the Omega-3 fatty acids in the skin of oily fish can contribute to optimal health with benefits such as heart protection, pregnancy healthy and a lower risk of brain diseases.
It improves the appearance of the skin
Eating fish skin can also improve skin health. Fish skin is a good source of collagen and vitamin E, both of which contribute to the health of human skin.
For example, studies have found that collagen could improve skin hydration, elasticity, and other hallmarks of aging like wrinkles. Collagen is a type of protein present in all parts and types of fish; therefore, you will find it both on the scales and on the bones, the meat and the skin. On the other hand, vitamin E is a fat-soluble antioxidant, most commonly found in oily fish such as salmon and trout.
Vitamin E supports skin health by protecting it against the damaging effects of the sun and improving symptoms of certain skin conditions such as eczema.
Increase nutrient intake
Eating the skin along with the meat helps you consume as much of the fish's nutrients as possible. By removing the skin and eating only the meat, you will be missing out on the many beneficial nutrients and oils in the skin, as well as those found in the mucus and layers of meat just below the skin.
How to eat fish skin
To reap the benefits of fish skin, it helps to know the tastiest ways to prepare it. When we prepare a piece of fish with skin, we will try to fry or grill it at a high temperature with the skin side down for a crispy result.
We will avoid boiling and cooking steam the fish, as this could result in a mushy or slimy skin texture. Also, keep in mind that the taste of fish skin differs between types. Fish known for having delicious skin include sea bass, barramundi, flounder, mackerel, salmon, and snapper. On the other hand, the least flavorful skin is found on monkfish, skate, swordfish, and tuna.
Also, chefs are getting creative with fish skin on restaurant menus. It is not uncommon to see the skin of the fish fried or cooked separately and served as an appetizer or garnish.
Flavored fish skin snacks are also becoming more common and are already popular in Asian cuisines. These snacks are often fried and salty and can be high in fat and sodium. Therefore, it is best to enjoy fried fish skin appetizers in moderation. Also, if we have any underlying conditions such as heart disease and high blood pressure, we may want to avoid it so as not to exacerbate any condition.