Tilapia is a very popular fish in the culinary world. Also, it has easily found its way onto the seafood menu and dinner plates all over the world. However, there are a few debates about its nutritional value and health risks which have led us to the question ‘Is tilapia good for you’. Today, we will dive into tilapia's health benefits as well as address some of the concerns related to its consumption.
Nutritional Value of Tilapia
One of the most famous tilapia health benefits is that it is a lean source of protein. A 100-gram serving of tilapia has about 26 grams of protein. Thus, making it an excellent option to consume for those who are looking to reach their protein needs without gaining excess calories. Furthermore, tilapia is rich in essential nutrients like phosphorus and selenium as well, this increases tilapia health benefits to new levels.
Low in Calories and Fat
Tilapia is famous for having low calories and fat. However, when compared to fatty fish like salmon, tilapia health benefits pose as a great alternative for protein without the extra calories due to low levels of fat.
Omega-3 Fatty Acids
It sure is true that tilapia is not as high in omega-3 fatty acids as some other fish, but it still contains a necessary amount of it. Moreover, omega-3s are found in abundance in seafood other than tilapia. They are important to maintain heart health. So, adding a variety of fish to your seafood diet can aid in a well-rounded intake of these fatty acids.
Concerns about Tilapia
With tilapia's health benefits, the species has also faced some criticism due to concerns about its farming practices. Consequently, it is argued that some methods of tilapia farming involve the use of antibiotics. It has been observed to be true in some regions. However, doing so causes harm to the environment as well as to the ones consuming it.
Farmed vs. Wild-Caught Tilapia
It is important to understand the difference between farmed and wild-caught tilapia from the ocean. Wild-caught tilapia has been known to have high levels of omega-3s. Whereas, on the other hand, the nutrition of farmed tilapia can vary because of farming practices.
Mercury Levels
It is notable that when tilapia's health benefits are compared to larger fish, tilapia is known to have lower mercury levels. Thus, making it a safer option for pregnant women and children to consume.
Healthy Tilapia Recipes to Try
We have curated a list of a few tasty and healthy seafood near me inspired tilapia recipes for you to enjoy as well as add to your diet. Allowing you to easily whip up these healthy and delicious tilapia recipes at home from the comfort of your kitchen.
1- Baked Lemon Herb Tilapia
Ingredients:
· 4 tilapia fillets
· 2 tablespoons olive oil
· 1 teaspoon dried thyme
· 2 tablespoons fresh lemon juice
· 1 teaspoon dried oregano
· 1 teaspoon garlic powder
· Salt and pepper to taste
· Lemon slices for garnish
· Fresh parsley for garnish
Instructions:
1. Start by preheating your oven to a temperature of 400°F (200°C).
2. Next, place tilapia fillets on a baking sheet lined with parchment paper.
3. Take a small bowl to mix olive oil, lemon juice, oregano, thyme, garlic powder, salt, and pepper.
4. Brush your tilapia fillets with the herb mixture and make sure they are fully coated.
5. Place them in the preheated oven to bake for about 12-15 minutes or until the fish flakes easily with a fork.
6. Before you serve and savor them, garnish with lemon slices and fresh parsley.
2- Grilled Tilapia Tacos
Ingredients:
· 4 tilapia fillets
· 1 tablespoon olive oil
· 1 teaspoon ground cumin
· 1/2 teaspoon smoked paprika
· 1 teaspoon chili powder
· Salt and pepper to taste
· Whole-grain or corn tortillas
· Taco toppings: shredded lettuce, diced tomatoes, avocado slices, salsa, and Greek yogurt
Instructions:
1. First, preheat your grill to medium-high heat.
2. Then take a small bowl to prepare the spice mixture. Mix olive oil, cumin, chili powder, smoked paprika, salt, and pepper.
3. Brush the tilapia fillets with the prepared spice mixture.
4. Grill your tilapia fillets for about 3-4 minutes per side or until they easily flake with a fork.
5. Next, warm the tortillas on the grill.
6. Lastly, assemble the tacos by placing grilled tilapia on each tortilla and add your favorite toppings to devour.
3- Coconut-crusted Tilapia with Mango Salsa
Ingredients:
· 4 tilapia fillets
· 1/2 cup shredded unsweetened coconut
· 1/4 cup whole wheat flour
· 1/4 teaspoon cayenne pepper
· Salt and pepper to taste
· 2 eggs, beaten
· Cooking spray
· 1 ripe mango, diced
· 1/2 red onion, finely chopped
· 1/4 cup fresh cilantro, chopped
· 1 jalapeño, seeded and minced
· Juice of 1 lime
Instructions:
1. Begin by preheating your oven to 425°F (220°C).
2. Take a bowl to prepare the coconut mixture. Mix shredded coconut, whole wheat flour, cayenne pepper, salt, and pepper.
3. Dip each tilapia fillet into the beaten eggs and then coat with the coconut mixture. Make sure it sticks well and the fillets are fully coated.
4. Place the coated fillets on a baking sheet sprayed with cooking spray so they don’t stick.
5. Bake for about 15-20 minutes or until the fish is golden brown and cooked well.
6. Take a separate bowl to prepare mango salsa. Combine diced mango, red onion, cilantro, jalapeño, lime juice, and salt.
7. Mix the mango salsa well and refrigerate until ready to serve.
8. Top the coconut-crusted tilapia with mango salsa before serving.
Conclusion
Tilapia is a gift of the sea that can be a healthy part of your diet. However, it is crucial to be mindful of the source you are getting it from and their farming practices. Keeping an eye out can help you make informed choices and help you when including tilapia in your meals. Furthermore, ensuring you get a diverse array of nutrients from this absolute wonder of the sea.
