Tilapia Recipes: Tilapia isn’t the sexiest filet in the case, but it’s the most versatile. This farm-raised fish has mild-tasting, flaky, and firm flesh — and it’s loaded with nutrition, too. You can fry it up for tacos, toss it in a stew, or broil it and serve it on a bun.
What is Tilapia?
Tilapia is a mild-flavored, lean fish, which is easy to prepare and relatively inexpensive. Tilapia fish is a tasty and inexpensive source of protein In 2016, tilapia was fourth on a list of the seafood species that people in the United States are most likely to consume.
We know eating fish is good for you. It’s brain food that’s high in protein with little fat involved and has the added bonus of containing valuable omega-3 fatty acids.
Tilapia Nutrition Facts
Tilapia fish is loaded with protein, low in calories, and is a good source of vitamins and minerals. Take a look at its nutritional profile.
1 oz tilapia contains
- Calories – 36
- Protein – 7.3g
- Total Fat – 0.7g
- Polyunsaturated Fat – 0.11g
- Carbs – 0 grams
- Calcium – 3.9mg
- Magnesium – 9.5mg
- Potassium – 106mg
- Selenium – 15.2mg
- Vitamin E – 0.2mg
- Niacin – 1.3mg
- Folate – 1.7mcg
- Vitamin B12 – 0.5 mcg
- Pantothenic acid – 0.2mg
Now, let us have a look at some of the health benefits of tilapia fish.
Health Benefits of Tilapia
1. Brain Boost
Consuming tilapia fish can boost brain function because it contains omega-3 fats in abundance that increase neurological function. Plus, the fish is also packed with selenium that is proven to protect the brain from various diseases like Alzheimer’s, Parkinson’s, and epilepsy.
2. Strengthen immunity
The immune system helps to prevent the body from various diseases. Strong immunity is essential for treating flu to destroy cancerous cells. For this, one requires adequate nutrients for enhancing the function of the immune system. Tilapia is a great food source being loaded with essential nutrients. It strengthens the immune system with the consumption of fish on a daily basis
3. Weight Loss
Unlike many other animal products, fish like tilapia is high in protein but low in calories and fats. This can be a good way to reduce your caloric intake, while still giving your body all of the necessary nutrients it needs to function properly. Fish is often turned to as a dietary option for people trying to lose weight, without starving themselves with crash diets.
4. It’s got your vitamin B12 covered
Vitamin B12 is an important vitamin for cognitive functioning and helps red blood cells form properly. In a typical serving, Tilapia has 2.4 grams of Vitamin B12, and your body needs about 2.4 grams to function properly. You don’t have to be a mathematician to figure out that makes your work pretty easy.
5. Prevents Diseases Like Cancer
Like several other kinds of fish, tilapia contains selenium and antioxidants that fight cancer and treat heart-related diseases. Selenium reduces the free radical activity and makes you less prone to oxidative stress, It inhibits the mutation of healthy cells to cancerous ones. Moreover, scientists have found that an antimicrobial peptide (short amino acid chain), hepcidin 1-5, has anti-inflammatory effects and can be used as a novel treatment for cancer.
6. Thyroid Patients
Tilapia contains selenium that plays an important role in the regulation of the thyroid gland and improves hormonal functions as well. Regular functioning of the thyroid gland will make sure your metabolism is boosted and prevent weight gain/loss or any other disease related to a malfunctioning thyroid.
7. Growth And Development
Tilapia fish is packed with protein, making up more than 15 percent of your daily recommended value. Protein is required for the proper growth and development of organs, membranes, cells, and muscles. Protein is also required for muscle repair and proper metabolic activity
Where Does Tilapia Come From?
The world’s top Tilapia exporting country is China, followed by Indonesia, Honduras, Taiwan, USA, Mexico, Netherlands, Peru, Germany, and Malaysia. About 80% of the seafood consumed in the United States is imported.
Tilapia is rapidly increasing in popularity in kitchens across America. But this quick increase has some people thinking that Tilapia is made in a lab, or a new type of fish that humans only recently began eating. These myths couldn’t be further from the truth! We’ve busted the most common myths about where Tilapia comes from by finding out the real history of the fish—which goes back thousands of years.
(A) Myth: Tilapia Was Created by Scientists
Truth: As mentioned, a lot of people ask if Tilapia is made in a lab, but the truth is that Tilapia is an ancient fish. In fact, references to and drawings of Tilapia have been found in ancient Egypt and in biblical texts. Because of this historical context, Tilapia is also known as St. Peter’s fish. In the biblical book of Matthew, Peter catches a Tilapia with a coin in its mouth, following a prediction from Jesus.
(B) Myth: Tilapia Wasn’t Used as Food Until Recently
Truth: Tilapia may be new to the menu in North America, but people in ancient Egypt and Israel have been dining on this fish dish for thousands of years. Some biblical scholars believe that the fish Jesus multiplied to feed 5,000 people by the Sea of Galilee was Tilapia. Ancient Egyptians and even their Pharaohs ate Tilapia regularly. The Greeks were big Tilapia fans as well, and it’s commonly believed that it was actually the Greek philosopher Aristotle who named the fish Tilapia Niloticus (fish of the Nile) in 300 BC.
(C) Myth: Tilapia Farming is a New Type of Aquaculture
Truth: While you may think that fish farming and aquaculture are new ways to raise Tilapia, Tilapia is actually the oldest farm-raised fish in the world. Tilapia farming was so important to the ancient Egyptians that a bas-relief depicting pictures of Tilapia being farmed in ponds was found in a 4,000-year-old Egyptian tomb.
Although it took thousands of years before Tilapia started being farmed outside of Africa, Tilapia farming is by no means a new practice. It’s actually the main way people have been harvesting this fish for thousands of years.
(D) Myth: Tilapia Aren’t Suitable for a Modern Diet
Truth: Tilapia has always been and still is a versatile and healthy source of important nutrients for people of all backgrounds. Tilapia is a source of lean protein, omega-3 fatty acids, potassium, and iron, which are nutrients that all types of people need to eat as part of a healthy diet.
Tilapia has been eaten and farmed for a long time, and with good reason: it’s a healthy, mild fish that even the pickiest of eaters can enjoy. Now that you know the truth behind where Tilapia comes from, you can rest assured that when you buy fresh Tilapia from Mexico and Honduras or frozen Tilapia from Indonesia, you’re not getting some kind of science experiment—you’re buying a tasty fish with a long and interesting history.
Is Tilapia Healthy?
While wild-caught fish is generally thought to be the healthiest, many food experts say that properly farmed fish is very healthy, and that includes tilapia! Tilapia is high in Omega-3 fatty acids and is a good source of protein.
However, some sources of tilapia are better than others, so be sure to check out the source’s reputation, standards, and the kind of feed they use for their fish.
So Is It Really That Bad to Eat Tilapia?
The answer to this question truly depends on what type of tilapia you’re eating as well as your personal health concerns. Here are the three main takeaways to keep in mind:
- Farmed tilapia imported from China poses greater risks to sustainability and your health.
- The Seafood Watch recommends buying tilapia farmed in Peru in raceways and Ecuador in ponds. Tilapia is a safe bet when it is farmed in indoor recirculating tanks with wastewater treatment and a decent option when the wastewater isn’t treated.
- If you are concerned about your omega-6 intake, you may want to choose a different type of fish.
Red Tilapia Fish, Packaging Type: Box, 2.5 Kg
Product Details Company Details
Fish Type Red Tilapia
Packaging Type Box
Usage/Application fish farming
Weight Per Pack 2.5 kg
Color Red
Brand Fish Seed
Fish Breed Tilapia
Ph Value 7.5
Country of Origin Made in India
Product Description
Red Tilapia Fish seed, We also have tilapia various variety one of them is Red tilapia seed we selling. It is faster growing. Red tilapia fish is mostly farm in Kerala and Tamilnadu state, we produce red tilapia fish with quality and guaranteed results. Fish with minimum Harm or mortality happened in the farming period.
Additional Information
Delivery Time on time/ As deciding with a customer commitment
Production Capacity 50 lakh
Packaging Details Polythene packing/ and box packing. As per Fish size, we provide packaging.
Tilapia Recipes
(A) Grilled Tilapia Piccata
Ingredients
- 1/2 teaspoon grated lemon zest
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 2 teaspoons capers, drained
- 3 tablespoons minced fresh basil, divided
- 2 garlic cloves, minced
- 4 tilapia fillets (6 ounces each)
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
How to make:
In a small bowl, whisk lemon zest, lemon juice, oil, and garlic until blended; stir in capers and 2 tablespoons basil. Reserve 2 tablespoons mixture for drizzling cooked fish. Brush the remaining mixture onto both sides of tilapia; sprinkle with salt and pepper.
Grill tilapia on a lightly oiled rack, covered, over medium heat, or broil 4 in. from heat until fish just begins to flake easily with a fork, 3-4 minutes on each side. Drizzle with reserved lemon mixture; sprinkle with remaining basil.
Nutrition Facts
1 fillet: 206 calories, 8g fat (2g saturated fat), 83mg cholesterol, 398mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat.
(B) Grilled Tilapia with Cherry Salsa
Ingredients
- 1 tablespoon extra-virgin olive oil, plus more for grill grates
- 1/2 pound (2 cups) Bing cherries, pitted and coarsely chopped
- 1/2 small red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1 jalapeno chile (ribs and seeds removed), minced
- 1 tablespoon fresh lime juice
- Kosher salt and freshly ground pepper
- 1/2 teaspoon ground coriander
- 4 tilapia fillets (4 to 6 ounces each)
How to make:
Heat grill to high; lightly oil grates. In a medium bowl, combine cherries, onion, cilantro, jalapeno, and lime juice. Season with salt and pepper, and toss to combine; set salsa aside.
In a small bowl, stir together coriander, 1 teaspoon salt, and 1/4 teaspoon pepper. Rub tilapia all over with oil; sprinkle with spice mixture.
Grill tilapia until opaque around the edges and underside loosens easily from the grill, 2 to 3 minutes. Using a metal spatula with a thin blade, flip fish; continue to cook until opaque throughout, 2 to 3 minutes. Serve tilapia topped with cherry salsa.
(C) Tilapia Fish Tacos
1. For the Fish:
Ingredients
- 1 pound tilapia
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 8 corn tortillas (or flour, if desired)
- Avocado
- Queso fresco
- Pico de gallo
How to make:
- Gather the ingredients.
- Preheat the oven to 350 F. Place the fish on a parchment paper-lined baking sheet.
- Brush the fish with olive oil.
- Mix together the garlic powder, smoked paprika, chili powder, cumin, salt, and pepper in a bowl.
- Sprinkle the fish with the seasoning.
- Bake for 10 to 12 minutes or until the fish is opaque and flaky.
2. For the Baja Sauce
Ingredients
- 1/4 cup sour cream
- 1 tablespoon lime juice (freshly squeezed)
- 1 package Sazon or taco seasoning
- 1/4 cup mayonnaise
- 1 tablespoons citron (fresh, chopped)
- 1 tablespoon jalapeno (chopped)
How to make:
- Gather the ingredients.
- Toss together all of the ingredients in a bowl until well combined. Taste and add more salt, if needed.
- Heat the corn tortillas in a skillet or over a gas flame until lightly charred, about 1 minute per side. Top the tortillas with the fish, Baja sauce, slaw, pico de gallo, avocado, and queso fresco. Enjoy with lime wedges and additional toppings if you wish.
Also read: Bitter Gourd: 9 Health Benefits, Nutrition, And Uses
3. Panko-crusted Tilapia
Ingredients
- 2 tilapia filets (5 oz)
- 1 cup panko bread crumbs
- 1/2 tsp kosher salt
- 1 Tbsp olive oil
- 1/2 tsp ground black pepper
- 1/2 tsp paprika
- onion powder 1/2 tsp
- 1/2 tsp garlic powder
- cumin 1/2 tsp
- 1/2 tsp Italian seasoning
How to make:
- Preheat oven to 450° F.
- Thoroughly combine all of the spices in a small bowl and set aside.
- Pat the tilapia fillets dry with a paper towel.
- Rub the spice mix onto the top parts of the tilapia fillets and set aside.
- Put the panko breadcrumbs into a bowl and add 1 tablespoon of olive oil. With your hands, gently mix to coat the panko crumbs. This will help the crumbs crisp up and brown in the oven.
- Take your tilapia fillets and press them, seasoned side down, into the panko crumbs until the top portions of the tilapia fillets are coated with panko crumbs.
- Drop a small amount of olive oil onto the bottom of an oven-safe skillet or baking dish. Coat the bottom of the dish evenly.
- Place the fillets into the skillet, panko side up, and bake for 6 minutes.
- After 6 minutes, carefully flip the fillet, and bake for 4 minutes.
- After 4 minutes, carefully flip the fillet once again, and bake for 4 minutes or until the fish is cooked through and flakes easily.