Eating raw fish in dishes like sashimi and sushi has become increasingly popular in recent years. The fresh, delicate flavors and textures make for an appetizing experience. However, not all fish are safe to consume raw. Some fish harbor parasites, bacteria, and toxins that are neutralized during cooking but can cause illness if the fish is eaten raw. Here is a guide to help choose fish that are safe for eating raw and those that should always be cooked.
Why Can’t All Fish be Eaten Raw?
There are a few reasons why certain fish species pose a health risk when eaten raw:
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Parasites – Some fish like salmon and trout are prone to parasitic infections, Freezing or cooking kills the parasites and makes the fish safe to eat,
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Bacteria – Fish from warm waters may have higher bacteria levels that cause foodborne illnesses Proper handling and freezing can reduce bacteria counts
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Toxins – A few fish varieties like pufferfish contain toxins that are not destroyed by freezing. These toxins can cause paralysis and death if consumed.
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Texture/Taste – The dense, muscular flesh of fish like tuna is ideal for sushi and sashimi. More delicate fish spoil quickly and may not taste good raw.
Best Fish for Eating Raw
These fish are naturally lower risk for parasites and have flesh that holds up well for sushi, sashimi, ceviche, and tartare:
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Tuna (yellowfin, bigeye, bluefin, albacore) – Tuna is the quintessential sushi fish. Its steak-like flesh has a meaty texture.
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Salmon – Wild caught salmon like sockeye is often eaten raw in sushi. Must be frozen first to kill parasites.
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Sea bass – Mild, firm sea bass is delicious raw. Sometimes called barramundi or branzino.
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Halibut – This flatfish has a delicate flavor and silky texture when served raw in sushi.
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Scallops – Technically a shellfish, raw scallops are mild and adaptable to sushi rolls.
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Yellowtail – Often called hamachi on sushi menus. Raw yellowtail has a clean, mildly sweet flavor.
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Trout – Steelhead and rainbow trout have good fat content and a texture suitable for tartare.
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Snapper – Lean, firm snapper holds its shape well in sushi and ceviche.
Unsafe Fish for Eating Raw
These fish have a higher risk of carrying parasites, toxins, or bacteria. They should always be fully cooked:
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Salmon – Raw salmon must be frozen first to kill parasites. Smoked salmon is also a tasty alternative.
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Mahi mahi – Can harbor parasites so is not safe to eat raw or undercooked.
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Tilapia – Farm-raised tilapia lacks the flavor and texture for raw dishes.
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Pufferfish – Toxins in pufferfish can be lethal if eaten raw or undercooked.
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Sturgeon – Caviar is safe when fresh, but raw sturgeon meat can have parasites and bacteria.
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Bluefish – Prone to parasites, bluefish should always be cooked thoroughly before eating.
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Perch/Walleye – Freshwater fish like perch and walleye can have parasites and lack raw appeal.
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Herring – Raw herring fish can carry Anisakis worms and lack sushi-grade texture.
Tips for Safely Consuming Raw Fish
If preparing raw fish at home, follow these guidelines to stay safe:
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Purchase sushi or sashimi-grade fish that has been flash frozen to eliminate parasites.
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Only buy the freshest, high-quality seafood from reputable sellers.
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Prepare and serve fish on the same day it is purchased.
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Work with thoroughly cleaned and sanitized equipment, knives, cutting boards, etc.
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Slice fish sashimi-style instead of mincing to reduce surface area exposed to bacteria.
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Refrigerate at 40°F or below and limit time left out at room temperature before serving.
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Avoid cross-contamination by keeping raw fish and its juices away from cooked foods.
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If vinegar-cured sushi rice smells unpleasantly sour, discard it.
Tips for Sourcing Safe Sushi Fish
When buying fish to enjoy raw, here are some tips:
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Inquire if the fish has been frozen first if buying fresh tuna, salmon, or other raw fish fillets.
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Purchase sashimi or sushi-grade fish clearly labeled as such from grocery stores or specialty seafood markets. This denotes safe raw preparation.
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Ask questions about where the fish is from and when it arrived at the store. Fresher is better.
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For catch-your-own fish, keep it chilled and get it frozen solid within 2 hours of catching, then thawed slowly in the refrigerator before eating raw.
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Be wary of raw fish being sold by street vendors or served at questionable establishments. Safety standards may be lacking.
Fresh Alternatives to Raw Fish
For those avoiding raw fish, you can still enjoy sushi and poke bowls using:
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Cooked imitations like cubed firm tofu, mushrooms, hearts of palm, or plant-based seafood substitutes.
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Avocado, mango, or tempura sweet potatoes for texture and color.
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Smoked salmon.
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Cooked shrimp, scallops, squid, or octopus.
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Vegetables like cucumber, radish, carrot, and pickled daikon.
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Crab sticks made from cooked fish (surimi).
The Bottom Line
Raw fish can be enjoyed safely and deliciously by choosing quality sashimi and sushi-grade options like tuna, salmon, and yellowtail. Avoid raw fish prone to parasites or toxins. Always practice clean handling procedures and proper storage temperatures to reduce bacterial risks when preparing fish to eat raw at home or dining on raw seafood in restaurants. With some care in sourcing and preparing, you can savor the pleasures of sushi without worry.
Temperature Abuse and Bacterial Contamination: The Real Danger
Haraguchi and Herron agree that parasites in raw fish are less of a concern than bacterial contamination. He says, “At the end of the day, we can freeze this product, so the worms are gone, but you could heat-abuse it at home, we could heat-abuse it here, and a million other things could change the bacterial count on that fish.”
When Herron talks about “temp-abuse,” he means that the fish could be kept at temperatures that are too high for too long, which would allow pathogenic bacteria to grow. Generally speaking, fish must be kept below 40°F (4°C) to inhibit that growth. The government is worried about all kinds of bacterial strains, but some are only found in certain types of fish. Above 40°F, tuna, mackerel, sardines, and herring can all support the growth of bacteria that make histidine decarboxylase, an enzyme that makes scombrotoxin (also called histamine), which can make people sick. Histamine is not eradicated by cooking or freezing, so its a particular concern for fish purveyors.
Pathogens must also be kept out of fish markets and processing plants. This means that people who work with the fish must do so in clean facilities and with clean tools and hands. They should also avoid touching the flesh of the fish as much as possible. People who sell fish want to keep it as clean as possible so that they can sell it as quickly as possible before it goes bad. But people who want to cook raw fish at home should also take the same safety measures: they should clean their tools and work surfaces, wash their hands, touch the fish flesh as little as possible while they’re cooking it, and do everything they can to keep the fish as cold as possible. **.
**Note that pathogenic bacterial growth is a function of temperature and time. If a piece of mackerel rests at room temperature for several hours, it is not irremediably contaminated. The FDA guidelines include a range of acceptable periods of time that fish can be kept at higher-than-refrigerated temperatures, although the general rule is that the colder you keep your fish, the longer it will keep and the safer it will be to eat.
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Keep Your Fish Cold
Those who catch their own fish or shop at live fish markets should keep a couple things in mind. First, barring immediate evisceration, keeping a fish cold is the best way to minimize the risk of parasites moving from guts to flesh. Second, rigor mortis can affect fish flesh—its texture, its taste, and how it responds to being cut into fillets. (The effects of rigor on fish flesh were studied in depth by the folks at the Cooking Issues blog in their examination of the ikejime butchering technique.) You may want to let your fish rest (refrigerated) before filleting, and you may want the fillets to rest (refrigerated) before consuming.
If you are filleting more than one fish or aren’t very good at it like I am, you should definitely keep a container lined with ice packs (as explained here) on hand so you can keep your fillets cold without having to open and close the fridge all the time.
Once you’re done filleting fish that won’t be cooked right away, make sure to cover them and keep them as cold as possible. ***.
***Haraguchi’s point about avoiding too much moisture is still valid, but home refrigerators are very dry and can dry out fish flesh that is left out in the open.