Can You Eat Tuna Skin? A Complete Guide

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 a versatile and nutritious fish enjoyed around the world in dishes like tuna melts, salads, and sushi. But when it comes to prepping tuna, many people wonder – should I eat the skin or remove it? Can you safely eat tuna skin and does it taste any good?

Let’s take a complete look at the pros and cons of eating tuna skin, which types have the best texture and flavor, and tips for trying it if you’re tempted to give this fishy delicacy a taste.

Is Tuna Skin Edible?

The skins of fish like salmon and trout are prized for their crisp texture when seared to perfection So is enjoying tuna skin possible as well?

The short answer is yes, tuna skin is edible Tuna skin contains plenty of healthy fats and nutrients just like the flesh However, there are some important factors that determine whether tuna skin is appetizing or safe to eat

Mercury levels – Tuna varieties like albacore and bluefin often contain high mercury. The skin can hold onto mercury, so choose low-mercury tuna.
Source – Farm-raised or sustainably caught tuna has lower toxin risks than tuna caught in contaminated waters.
Processing – Skin left on canned tuna is considered safe, while fresh tuna skin needs proper cleaning.
Texture – Some tuna skin is quite tough and chewy unless cooked very crispy.

So tuna skin can be eaten, though flavor, texture, and safety depend on factors like the specific type of tuna and where it came from.

Nutritional Value of Tuna Skin

Like many fish skins, tuna skin is nutritious and contains many of the same benefits as the flesh. Here are some of the nutrients found in tuna skin:

Protein – High-quality protein repairs muscles and provides energy.
Omega-3s – These healthy fats reduce inflammation and risk of chronic diseases.
Selenium – This mineral boosts immunity and thyroid health.
Vitamin D – Vitamin D promotes strong bones and muscles.
Collagen – Collagen makes skin more youthful and supple.
CoQ10 – An antioxidant that gives you energy and may promote heart health.
Iron – Important for oxygen transport in the blood.

Tuna skin provides minerals like magnesium and phosphorus too. So by eating the skin, you get a good nutritional boost.

The Pros and Cons of Consuming Tuna Skin

Before taking a bite, consider the potential benefits and downsides of eating tuna skin:

Pros:

More nutrition and protein compared to flesh alone
Delicious when cooked crispy
Reduces food waste by eating the whole fish
No prep needed – just cook and eat

Potential Cons:

High mercury levels in certain tuna
Thick, rubbery texture if undercooked
Strong fishy flavor may be unpleasant
Difficult to chew/digest for some people
Contamination risks if not cleaned properly
May contain toxins from fish’s environment

Overall, tuna skin can be a good way to get extra nutrition and cut down on food waste. But take care to choose low-mercury tuna and cook the skin fully to enjoy it.

Tips for Preparing and Cooking Tuna Skin

If you want to give tuna skin a tasty try, follow these tips:

Choose low-mercury tuna like skipjack or tongol.
Buy sushi-grade tuna from reputable sellers if eating skin raw.
Clean fresh tuna skin very thoroughly and pat dry.
Rub skin with oil and season with salt, pepper, spices before cooking.
Pan-fry, grill, or broil on high heat until skin is super crispy.
Turn frequently and press down with spatula to flatten and crisp the skin.
Slice or chop skin into smaller pieces if texture is still too chewy after cooking.
Pair with citrus, soy sauce, sesame oil, chili sauce, or spicy mayo.

Crisping up the skin is key, as it can become tough and rubbery if not cooked thoroughly. Frying or broiling helps render excess fat and makes the skin nice and crunchy.

Healthiest Types of Tuna Skin to Eat

Not all tuna is created equal when it comes to the safety and taste of the skin. Here are some of the best tuna varieties for edible skin:

Yellowfin – Mild flavor and moderate mercury levels make for great tuna skin.
Skipjack – With very low mercury, skipjack skin is one of the safest options.
Albacore – Young albacore is low in mercury though the skin is quite thick.
Tongol – Also called longtail tuna, tongol skin has good flavor and low mercury.
Canned – Skin left on canned tuna is pre-cooked, less chewy, and safer.

Meanwhile, tuna skin higher in mercury like bluefin or bigeye tastes fine but is best avoided for health reasons.

Should You Avoid Certain Types of Tuna Skin?

It’s best to avoid the skin of these types of tuna due to safety concerns or unappealing texture:

Bluefin – Prized for sushi but very high in mercury.
Bigeye – Similar to bluefin with higher mercury content.
Dogtooth – Can have ciguatera toxin risks from tropical waters.
Blackfin – The skin is not toxic but very thin and delicate.

Pregnant women, children, and those with certain health conditions also need to be more cautious about mercury exposure from tuna in general.

How to Store and Serve Tuna Skin

Cooked tuna skin is best eaten right away for maximum crispness.
Refrigerate fresh, uncooked skin tightly wrapped up to 2 days.
Store cooked tuna skin in an airtight container for 1-2 days.
Reheat crispy fried tuna skin in a 375°F oven for a few minutes to recrisp.
Flake crispy tuna skin over poke bowls, sushi rolls, salads, or rice dishes.
Chop into chips or crackers and serve as an appetizer with dips and lemon wedges.

With creative preparation, tuna skin can add zest and crunch to all kinds of dishes.

Possible Health Risks of Consuming Tuna Skin

While tuna skin can be safely eaten when sourced and prepared properly, there are some health risks associated with tuna skin consumption:

Mercury and other toxins – The skin can absorb and concentrate these hazardous chemicals found in some tuna. Mercury at high levels is linked to neurological damage.
Allergies – Those allergic to fish may react to tuna skin as well.
Choking hazard – The skin can be rubbery and challenging to chew, increasing choking risks in children and the elderly.
Digestive issues – Some people may experience stomach upset, diarrhea, bloating, or nausea after eating tuna skin. The high protein and oil content may be culprits.
Interactions – Blood-thinning medication effectiveness can potentially be impacted by very high omega-3 intake.

To minimize risks, take care with your tuna selection, cleaning, preparation, and portion size if trying the skin.

Healthy Alternatives to Tuna Skin

If you want to reap the benefits of fish skin without eating tuna skin, these make good alternatives:

Salmon skin – More tender than tuna and rich in omega-3s.
Tilapia skin – Mild tasting with a firmer crunch.
Branzino skin – Thin, mild, and crisps up nicely.
Red snapper skin – Delicate skin with low mercury levels.
Black cod skin – Rich and savory when seared crispy.
Rockfish skin – Also called Pacific snapper, mild and flaky skin.
Sardine skin – Tiny but very nutritious and digestible.

So don’t despair if tuna skin isn’t your thing. You have plenty of fish skin options for getting those benefits!

Is Eating Tuna Skin Recommended?

Overall, tuna skin can be safely eaten and provides additional protein, healthy fats, and nutrients. However, it’s not recommended for everyone.

If you have sensitivities to texture, taste, or digestibility of fish skin, it’s fine to remove tuna skin before cooking. Certain types of tuna also have high mercury levels in the skin that make them riskier.

For most people, enjoying tuna skin occasionally is unlikely to cause harm. But take care

can you eat tuna skin

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).

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).

New uses for tuna skin

FAQ

Should I remove skin from tuna?

Tuna steaks should be cut thick, about 3-4cm per steak. Remove skin first and shape loin removing any sinew if you wish. Never overcook tuna, it ruins its beautiful texture and can dry it out.

What can you do with tuna skin?

In Japan, manufacturers have figured out how to convert discarded bluefin tuna skin into leather suitable for making wallets, business card holders, and more. Additionally, collagen protein can be extracted from the tuna skin in order to be turned into beauty products or even candies.

What fish skin can you not eat?

But Usewicz says you should forget about ever trying to eat tuna skin (it’s way too tough) or skate skin, which has thorn-like barbs in it (fortunately most skate is sold already cleaned). Swordfish skin is edible, but not that tasty. Same goes for monkfish.

What parts of tuna can you eat?

The best part is the top part (pointy triangular shape) meat. It is tender and has a very mild tuna flavor. Great for Sashimi! If you look at the whole fish, tail meat would be unsuitable for sashimi just like yellowfin.