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.
Can You Eat Tilapia Skin? The Crispy Truth About This Often Overlooked Fish Part
Tilapia has become a staple fish in many households thanks to its affordability, mild flavor, and versatility While most people focus on the white, flaky fillets of tilapia, the skin is often removed and discarded without a second thought However, tilapia skin is not only edible, but it can also be a delicious and nutritious addition to meals when prepared properly. So should you be eating tilapia skin? Let’s peel back the scales on this fishy topic.
The Edibility of Tilapia Skin
The skin of tilapia is 100% edible. Many cultures around the world consume fish skin as part of their cuisine. From Asia to the Mediterranean, fish skins are enjoyed for their unique textures and flavors. Tilapia skin is no exception. When cooked correctly by pan-frying or baking, the skin becomes deliciously crispy, adding a lovely crunch and pop of flavor.
The skin also contains collagen, which can provide skin health benefits when consumed. So by discarding the skin, you are missing out on an extra nutritional boost. As long as the tilapia is fresh and the skin cleaned properly, there are no health risks to eating tilapia skin.
Why Do People Avoid Eating It?
If tilapia skin is totally edible, why do so many people instinctively discard it? There are a few reasons behind the tilapia skin snub:
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Unappealing texture. If not cooked properly, tilapia skin can become rubbery and slimy, making for an unenjoyable mouthfeel. Proper cooking is key to crisping up the skin.
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Fear of contaminants. Some worry the skin may contain dirt, parasites or other contaminants. However, thorough cleaning and proper cooking kill any potential risks.
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Lack of flavor. Tilapia itself has a delicate, mild flavor. Some assume the skin is bland and not worth eating. But cooking brings out savoriness in the skin.
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Unaware it’s edible. Many simply don’t realize fish skin can be eaten. With more awareness, more people may start incorporating tilapia skin into recipes.
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Personal preference. At the end of the day, some people just don’t enjoy the taste or texture of tilapia skin. That comes down to individual palate preferences.
How to Cook Crispy, Delicious Tilapia Skin
The key to delicious tilapia skin is proper cooking technique. Follow these tips for crispy perfection:
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Pat the skin dry thoroughly before cooking to help it crisp up in the pan or oven. Excess moisture causes steam instead of crisping.
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Use high heat. Pan fry skin-side down over medium-high to high heat in an oil with a high smoke point like avocado, peanut or grapeseed oil. The high heat helps the skin get super crispy.
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Don’t move the skin around too much during cooking. Let it crisp undisturbed to get that lovely golden brown color.
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Flip and cook the other side just briefly to heat through. Avoid overcooking or the skin gets tough.
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Bake the skin in a hot oven (400°F to 450°F) on an oiled baking sheet until browned and crisped.
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Air fryer works great too. Toss skin in oil then air fry at 400°F for 4-8 minutes until crisped up.
Avoid boiling, steaming, microwaving or slow cooking methods, as they will lead to unappealing soggy skin.
Nutritional Benefits of Eating Tilapia Skin
Many positive nutrients are found in tilapia skin. Here are some of the biggest benefits you’ll gain:
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Protein. Fish skin is high in protein, providing all the essential amino acids our bodies require. Protein supports immune function, wound healing and muscle growth.
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Omega-3 fatty acids. The skin contains anti-inflammatory omega-3s that are good for heart and brain health.
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Collagen. This protein keeps skin supple and joints flexible, while improving skin hydration and elasticity.
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Selenium. An antioxidant that protects cells from damage and infection. It supports thyroid and immune system function.
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Vitamin E. An antioxidant that protects skin from sun damage and supports skin healing.
By eating the skin along with the fillet, you maximize the nutritional value of the fish. Removing it means wasting beneficial proteins, lipids, collagen and antioxidants.
Getting Creative with Leftover Crispy Skin
Once you get in the habit of cooking up crispy tilapia skin, you may find yourself with delicious leftover crispy skin. Luckily, there are endless ways to enjoy leftovers:
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Crumble it on top of salads, tacos, pasta or chili as a savory, protein packed topping
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Make homemade fish skin chips or crackers for a salty, crispy snack
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Use it as a crispy coating for pan-fried chicken, tofu or seitan
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Make Thai fish cakes with minced tilapia, seasonings, lime and crispy minced or ground up skin
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Use it as a replacement for bacon bits on baked potatoes, soups or baked beans
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Garnish Asian noodle or rice dishes with crispy crumbled or chopped up skin
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Mix into tuna or chicken salad for added crunch and flavor
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Coat shrimp or scallops with minced crispy skin before searing for a crunchy crust
As you can see, crispy fish skin boasts versatility. Keeping a stash in the freezer makes whipping up delicious crunchy topping or mix-ins easy.
Safety Tips for Consuming Tilapia Skin
To safely consume tilapia skin, follow these tips:
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Source skin-on fillets from reputable sellers, such as sustainable fisheries. This reduces risks of contamination.
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Wash the skin thoroughly under cold running water before cooking to remove dirt or debris.
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Cook the skin thoroughly to at least 145°F internal temperature, which kills any parasites, bacteria or viruses present.
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Check for any remaining scales or pointy bones after cooking and remove them before eating the skin.
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If the raw skin has discoloration, sliminess or foul odor, discard it. Only cook fresh, clean looking skin.
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Take care when eating the skin, as some sharp bones may remain. Crunch softly or process/mince skin to make it safer for consumption.
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Monitor for signs of allergic reaction when trying skin for the first time. Discontinue if any hypersensitivity occurs.
Conclusion
Tilapia skin is a wonderfully edible and underutilized part of this popular fish. When cooked properly to crispy perfection, the skin’s texture and flavor will please any seafood fan. The skin also boasts an array of nutritional benefits thanks to its protein, healthy fats and collagen content.
Follow proper cooking techniques to transform the skin into a crispy, craveable treat. Then get creative with leftovers by adding it to diverse dishes as a tasty, nutritious topping or mix-in. Just be sure to source high-quality skin and cook it thoroughly.
So next time you cook up a tilapia fillet, take a fresh look at that fish skin and recognize its delicious potential. Your tastebuds and health will thank you. Crispy, crunchy tilapia skin can be a winning addition to seafood meals, snacks and more when handled safely and skillfully in the kitchen.
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).
Tilapia Fish: Benefits and Dangers
FAQ
Why do they say not to eat tilapia?
How to sterilize tilapia skin?
How can you tell if tilapia is safe to eat?
Can you eat tilapia bones?
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 if you’re a vegetarian?
But it has more than protein choices such as beef, pork, chicken, or turkey. Tilapia is also high in omega-6 fats, from the vegetarian diet it eats. Omega-6s, which you mostly get from vegetable oils, are another essential fatty acid your body can’t make on its own.
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.