3 Types of Fish Skin You Can Eat—Plus Types to Avoid, According to Dietitians

Stop tossing the skin, it can be packed with nutrients!

Reviewed by Dietitian Jessica Ball, M.S., RD

There’s no denying Americans are really flaking when it comes to eating the recommended amount of fish each week, leaving a wealth of nutrients at the seafood counter. Fish provides a high-quality source of protein and boasts essential omega-3 fatty acids, vitamins and minerals. Studies have even found that people who eat fish may increase their life expectancy and gain protective benefits against developing certain health conditions, including heart disease and cancer. Fish also is one of the speediest proteins to cook, and doesn’t require much more than a squeeze of lemon to make it taste great.

Beyond the delicious flesh, one part of the fish that many of us may be tossing out instead of eating is the skin. Fish skin is a hidden gem of nutrients, and we spoke to dietitians to learn which types of fish skin are safe to enjoy, versus ones that should be tossed out.

Is Fish Skin Healthy?

“There is value in fish skin—the part of the fish dish that usually gets discarded,” says Bonnie Taub-Dix, RDN, a media dietitian, author and creator of BetterThanDieting.com. Gillean Barkyoumb, M.S., RDN, a registered dietitian nutritionist and founder of the What's for Dinner Club, explains, “The exact nutritional profile of fish skin depends on the type of fish. The skin of fish provides similar nutrients you would get from eating fish, including protein, omega-3 fatty acids, vitamins D and E, iodine, selenium and taurine.”

Annessa Chumbley, RDN, a nationally recognized dietitian, spokesperson and recipe creator, adds, “The skin may have the highest concentration of the omega-3s.” Cold-water fatty fish like salmon, herring and mackerel tend to have the highest amounts of these essential fats which have brain-healthy, heart-healthy and anti-inflammatory properties.

Related: What Are Omega-3s—and Why Do We Need Them?

Unknown to most, fish skin also is rich in collagen. You may already be adding a spoon of collagen into your morning smoothie, but don’t forget collagen is also found in whole food sources including fish. Collagen is a type of protein that works to help strengthen our bones and joints, as well as our hair, skin and nails.

Types of Fish Skin That Can Be Eaten

1. Salmon

Salmon is one of the most popular fish species, and this is for a good reason. Its buttery, orange-colored flesh is packed with nutrients. Plus, salmon skin tastes delicious when cooked and is safe to eat. Keeping the skin on fish not only adds a crunchy and crispy texture to your dish, but it can also keep nutrients locked into the fish while it’s being cooked, points out Taub-Dix. Try out our skin-on Lemony-Garlic Pan-Seared Salmon or Grilled Salmon with Sweet Peppers recipes to taste it for yourself.

2. Sardines

Though tiny in size, sardines are stacked with bone-building calcium, protein and omega-3s. Canned sardines typically come skin-on, pre-cooked and are ready to eat, and all you have to do is crack open their tin to enjoy them. Plus, they last a lot longer than fresh and can be easier to find depending on where you live. Smash sardines onto a slice of toast, top crackers with them or add them to balanced and flavor-packed meals, like in our Lemon-Garlic Sardine Fettuccine.

3. Sablefish

Sablefish (also called black cod) aren't the most well-known of fish species, but they’re another delicious and nutritious option that has edible skin. You may spot this being called "black cod" on a restaurant menu, and it’s often paired with a umami-rich miso sauce. Sablefish tastes rich and buttery, and it contains even more omega-3 fatty acids than salmon. Bake it, grill it or pan-fry it just as you would any other fish, and check out our Lemon-Caper Black Cod recipe.

Other fish skins that you can safely consume are mackerel, herring, trout, flounder and cod, say our experts.

Safety & Preparation

Before you fork into your fish—skin and all—don’t forget to remove the scales. “The skin of fish is typically safe to eat as long as it's been properly cleaned and the outer scales have been removed,” says Barkyoumb. You can ask the staff at the seafood counter at your local grocery store to descale it for you. Alternatively, you can remove the scales by carefully pointing your knife at a 45-degree angle and scraping down the body of the fish. The scales will pop up as you go.

Barkyoumb also reminds us, “How the fish skin is prepared is also something important to consider. Some dishes include deep-fried fish skin, which can be high in fat and sodium.”

For everyday cooking, opt for other cooking methods. Skip the batter, and instead cook fish by pan-frying it with a smaller amount of oil, or try grilling it or baking it in the oven. If you want to achieve crispy skin, turn on your oven’s broiler and place the fish under the flame for one to two minutes. Keep a close eye to avoid over-crisping or burning it. Crispy fish skin adds a delightful crunchy texture to any dish.

Types of Fish Skin That Should Be Avoided

Avoid fish types that are large, older and come from polluted waters. Chumbley says, “Avoid fish from high-pollution areas or those that are not cleaned and sanitized properly or still have scales on it.” She also cautious high-risk groups like pregnant people and young children to avoid eating fish that are high in mercury or other contaminants. “Fish highest in mercury would be king mackerel, marlin, shark, swordfish and tilefish.” It’s best to simply avoid these types of fish, with or without their skin.

Frequently Asked Questions

Is it OK to eat the skin of salmon?

Yes, salmon skin is perfectly safe to eat and is one of the most commonly enjoyed types of fish skin.

What fish skin can you not eat?

Large, older fish found in polluted water tend to be higher in mercury and should be avoided, especially by pregnant people and young children. This includes fish like swordfish, king mackerel and marlin.

The Bottom Line

Next time you are diving your fork into a fillet of fish, don't forget to munch on the skin too! Crispy fish skin adds a delicious crunchy texture and is rich in nutrients similar to those in the fish flesh. Fish skin offers up omega-3 fatty acids, protein, vitamins and minerals. To help keep harmful pollutants at bay, choose a fish low in mercury such as salmon, sardines, sablefish, herring and cod.

Read the original article on Eating Well.