Real Food Encyclopedia – Tilapia

Tilapia, the common name for nearly a hundred species of cichlid fish, is seemingly everywhere. Over the past decade, this inexpensive mild white fish has popped up on grocery store shelves, restaurant menus, school lunch lines and hospital trays all over the country. Sales of the fish quadrupled from 2003 to 2007, making it the 4th most consumed seafood in the United States.

In nature, tilapia is mainly a freshwater fish that lives in shallow streams, ponds, rivers and lakes. Today, these fish are of increasing importance in aquaculture and aquaponics. Tilapia eat mostly plant-based diets which make them incredibly inexpensive to farm. Their vegetarian diet also takes the pressure off of wild caught prey species and eliminates the risk of the fish accumulating high levels of toxins like mercury that concentrate in fish higher up in the food chain. 

Because of these characteristics, tilapia have become the focus of large scale commercial fish farming operations in Papua New Guinea, China, Egypt, Indonesia, Vietnam and the Philippines.

In 2012, over three and half million metric tons of tilapia were produced worldwide (that’s almost eight billion pounds). Today, 78 percent of the tilapia imported to the US comes from large-scale farms in China. The US produces around 28 million pounds of tilapia per year, about a billion dollars worth.

What to Look for When Buying Tilapia

If possible, it’s best to purchase live tilapia from clean clear tanks, so you know they are fresh. Pick one that looks lively, not one that’s floating or motionless. If live fish aren’t available but the store is selling whole fish, check out the eyes to make sure they look clear; slimy, filmed-over eyes are a sign that the fish isn’t fresh anymore. Also, the gills should be clear of dirt and bright red in color, and the scales should be clean and shiny.

If live or whole fish aren’t for sale in your area, purchase tilapia fillets that have been recently harvested, look moist and ideally are packed in thin layers of ice. Make sure to smell the fish before buying it – if it has a fishy or musty smell, it’s probably not fresh. Tilapia should smell slightly sweet and appear uniformly white or have a slight pink tinge. Also, make sure the fillets aren’t sitting in excess water because the fish will absorb flavors from any liquid it’s sitting in. Seem like a lot to remember? Here’s a handy guide that summarizes all this info with nice illustrations.

Sustainability of Tilapia

Environmental Impact of Tilapia

Tilapia’s scrappy nature and preference for weeds, algae and insect larvae have made them the perfect biological weapon against other aquatic pests. In Kenya, tilapia were introduced as a biological control for malaria-infected populations of mosquitoes. The fish consume mosquito larvae, helping to reduce the number of adult insects carrying the deadly disease. In Israel, hundreds of thousands of tilapia have been introduced into local freshwater lakes where they are expected to act as bio-filters that boost diversity and balance out the lakes’ ecosystems by clearing out toxin-producing weeds.  In Phoenix, Arizona and Thailand, tilapia have been introduced into ponds and canal systems as a means to control the growth of algae and purify the water without the use of harmful chemicals and herbicides.

However, according to WWF biologist Aaron McNevin, the widespread use of tilapia in poor countries to control weeds and mosquitoes “may not have been the best idea.” Tilapia’s aggressive feeding and breeding have made them a problematic invasive species. They’ve spread widely beyond their points of introduction in many fresh and brackish tropical and subtropical habitats around the world and often significantly disrupt native species. This has earned tilapia a spot on the International Union for Conservation of Nature’s 100 of the World’s Worst Alien Invasive Species list. In the US, invasive tilapia are found all over the south, especially in Florida, Texas and North Carolina where they survive in lakes, streams and the warm waters around power plant discharge zones.

In addition, there’s a lot of concern over the environmental impacts of poorly regulated large-scale tilapia farms in China and Central America. Tilapia in China are sometimes raised in water that is contaminated with raw sewage, industrial waste and pesticide-filled agricultural run-off. To make matters worse, these farms turn around and discharge polluted wastewater, further contaminating the local water supply. Farmers in China have been documented mixing illegal veterinary drugs and pesticides to deal with the toxic water, and these pharmaceuticals leave carcinogenic residues in the seafood, posing a serious health risk for consumers. Researchers studying a small tilapia farming operation in Nicaragua found that one pen full of the fish destroyed the entire ecosystem of a pristine lake, killing all of the important aquatic plants other fish species relied on.

When shopping, Monterey Bay Aquarium recommends selecting tilapia raised on farms in the United States and Canada or from closed tanks and in ponds in Ecuador as they tend to be the most sustainable production methods. If those aren’t available, tilapias farmed by Regional Springs in Mexico and Indonesia in net cages are good alternatives. The Monterey Bay Aquarium also says that typically, tilapia raised in ponds in China and Taiwan are also ok to purchase from a sustainability perspective, as long as you are aware of the concern over the use of chemicals and waste management at those facilities.

Tilapia Seasonality

Tilapia are warm water fish and can’t survive in outdoor ponds in places with cold winter months. In the southern United States, tilapia production in outdoor ponds begins in the spring and ends in the fall when the fish are harvested. Tilapia can be harvested at the end of the season or whenever the fish get to a desirable size. Indoor cultivation of tilapia in warm water recirculating tanks can extend the growing season of the fish throughout the year.

Eating Tilapia

Storing Fresh Tilapia

If you aren’t able to use your tilapia within a day or so of buying it, you can freeze it to extend the fish’s shelf life. Just make sure you remove all the air around the fish by either glazing it with water, wrapping it tightly in saran wrap or vacuum sealing it. For the best flavor, try to use the fish within 6 months of freezing.

Answers to 8 Frequently Asked Questions About Tilapia

Home Health & Nutrition Frequently Asked Questions About Tilapia, Answered

We know how delicious and nutritious Tilapia is. But unfortunately, there are still a lot of people who haven’t tried it—and it’s likely because they’ve heard some wild rumors about the fish being unnatural and unhealthy.

Like anything else you read on the internet, however, it’s important to check your facts. Which is exactly why we’re taking the time to answer some of the most frequently asked questions about Tilapia. Here’s what you need to know about where the species comes from, how it’s raised, what it tastes like and why you should incorporate it into your diet.

Is Tilapia a Real Fish?

Yes, Tilapia is a real fish. It’s a common myth that the species is “man-made”—but that couldn’t be farther from the truth. While Tilapia is often raised in fish farms around the globe, the species is native to the Middle East and Africa. References to and drawings of Tilapia can even be dated back to ancient Egypt.

Does Tilapia Have Scales and Bones?

Despite what you may have heard or read on the internet, Tilapia is not a “mutant fish”. It has scales and bones just like other fish species. And, as mentioned above, humans have enjoyed eating it for centuries.

Is Tilapia a Freshwater Fish?

Yes, Tilapia is a freshwater fish that lives in natural habitats—streams, rivers, dams and lakes—across the world. While you might spot the occasional few living in brackish water (a slightly salty mix, like that found in estuaries), it’s far less common.

How is Tilapia Farmed?

Despite only becoming popular in the United States in the early 2000s, Tilapia is one of the oldest farmed fish in the world. Today, Tilapia farming architecture is made up of contained nets or pens in clean lakes. In these environments, the fish are raised on vegetable-based feeds, and the water is tested frequently to ensure health and safety.

Concerned about where your fish is coming from? Look closely at the labels in your grocery store. If raised in the best conditions, like Regal Springs Tilapia, the fish will have the certifications to prove it.

Is Tilapia High in Mercury?

Mercury contamination is common in a variety of seafood, including mackerel, marlin, tuna and swordfish. But that doesn’t mean you should avoid eating fish altogether! Stick to smaller species, like Tilapia, that contain lower concentrations of mercury—and eat farm-raised fish when possible as they may be exposed to fewer toxins and pollutants than wild fish are.

What Does Tilapia Taste Like?

Tilapia has a mild, slightly sweet taste—it’s not overwhelmingly fishy, like some other species. This means it pairs well with other ingredients, spices and herbs. It’s incredibly easy to work with, so have fun experimenting with different flavors and cuisines.

What Are the Health Benefits of Eating Tilapia?

Tilapia is loaded with protein and nutrients that can positively impact your health, like omega fatty acids. Omega-3, in particular, can minimize your risk of having a heart attack or stroke. In addition, omega-3 contributes to healthy brain function—helping you stay sharper for longer.

Tilapia is also a good source of lean protein, and is a great option if you’re looking to lose weight: a fillet contains 21 grams of protein, one gram of fat and only 90 calories. The species is also packed with phosphorus, which improves bone health, among other nutrients.

How Can Tilapia Be Cooked?

Tilapia can be prepared in almost every way. It’s an incredibly versatile fish that tastes delicious whether it’s baked, grilled, poached, or roasted. You can use it in fishcakes, soups and casseroles, barbecue it on skewers and even serve it on your go-to salad. If you need some inspiration, check out our recipes.

Now that all your burning questions about Tilapia have been answered, it’s time to start cooking. Check out our meal prep ideas, or try one these fall-inspired seafood dinners.

Photo Credits: annata78 / Shutterstock Inc., Vasehaus / Shutterstock Inc., LADO / Shutterstock Inc., Mironov Vladimir / Shutterstock Inc., Ekaterina Kondratova / Shutterstock Inc.

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Tilapia – description, benefits and harms, calories, cooking methods.

Main dishes

Fish in potato crust

Fish soups

Pangasius and Tilapia Colorful Soup

40 minutes

pangasius

tilapia

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1 pc.

water

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1500 ml

celery root

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100 g

carrot

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1 pc.

ginger

bulb onions

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1 pc.

olive oil

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30 ml

vegetable oil

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5 ml

Bulgarian pepper

red onion

tomato paste

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50 g

chilli

vegetable marrow

spinach

bread for toast

sour cream

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100 g

tarragon

Fish dishes

Fried tilapia with rice and sesame sauce

40 minutes

tilapia

ginger

vegetable oil

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75 ml

olive oil

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45 ml

butter

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70 g

garlic

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8 teeth

chilli

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2 pcs.

flour

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35 g

white pepper

basmati rice

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215 g

egg

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2 pcs.

sesame oil

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10 ml

green peas

white wine

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150 ml

sesame

starch

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10 g

olives

Fish dishes

Tilapia Indian style with spicy rice

40 minutes

tilapia

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2 pcs.

lime juice

vegetable oil

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45 ml

butter

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30 g

carrot

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1 pc.

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1 pc.

garlic

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1 tooth

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215 g

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400 ml

natural yogurt

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400 ml

cardamom

barberry

sesame oil

soy sauce

chilli

red onion

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1 pc.

parsley

black pepper

white pepper

Fish dishes

Tilapia fillet in green batter

50 minutes

tilapia

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3 pcs.

vinegar

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3 ml

water

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100 ml

egg

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3 pcs.

vegetable oil

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150 ml

flour

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265 g

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jalapeno pepper

soy sauce

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30 ml

sugar

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25 g

parsley

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tabasco sauce

white pepper

Fish dishes

Tilapia stewed in carrot sauce

40 minutes

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2 pcs.

cane sugar

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50 g

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200 ml

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350 ml

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300 ml

starch

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25 g

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1 pc.

chilli

ginger

green onion

black pepper

white pepper

Fish dishes

Fish with potatoes and mushrooms in cheese sauce

1 hour

tilapia

potato

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3 pcs.

Champignon

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200 g

bulb onions

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1 pc.

vegetable oil

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30 ml

fish broth

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240 ml

cheese

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100 g

sour cream

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150 g

mustard

nutmeg

white pepper

Fish dishes

Fish cannelloni with cream sauce

1 hour 20 minutes

cannelloni pasta

salmon fillet

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300 g

tilapia

shrimps

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300 g

tomato

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2 pcs.

bulb onions

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1 pc.

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1 pc.

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cream

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100 g

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50 g

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30 ml

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30 ml

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15 g

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greenery

Is tilapia healthy or is this fish toxic?

Is tilapia healthy or is this fish toxic? – FoxTimeIs tilapia healthy or is this fish toxic? – Fox Time

While some say that tilapia is a “junk fish”, others claim that it is very nutritious, but where is the real truth?

You’d be hard pressed to find a fish more controversial than tilapia. What was once considered one of the healthiest, tastiest, and cheapest fish in the world has been criticized for being unhealthy and scrutinized for lack of sustainability and negative environmental impacts.

A 2008 study on the ratio of omega-6 to omega-3 fatty acids in fish found that tilapia had a much higher inflammatory quotient than omega-6 fatty acids. The researchers noted that the inflammatory effects of tilapia were slightly worse than those of the same bacon or hamburgers. This comment, while not intended to address the overall health benefits of tilapia, caused outrage in the media that tilapia was found to be unhealthy.

There is also concern about how tilapia is grown, pollution and its impact on the environment. But, no matter what the media has said about tilapia in the past, here’s everything you need to know about the nutrition, health benefits, and risks of this white fish.

Nutritional value of tilapia

Tilapia is a light-tasting white fish that includes several different species. A 100 gram serving of cooked tilapia has:

– Calories: 127
– Protein: 26g
– Carbs: 0g
904 24 – Total Fat: 2.6g
– Saturated fat: 0.9 g
– Selenium: 99% DV
– Vitamin B3 (niacin): 29% DV
– Vitamin D: 18% DV

Tilapia is an excellent source of protein, low in fat and high in important nutrients such as vitamin D, selenium and vitamin B3. Eating this white fish is a great way to meet the 2020-2025 Dietary Guidelines for Americans goal of eating two servings of fish per week.

Although tilapia doesn’t have as many omega-3 fatty acids as salmon, you can get about 15% of your daily value from one 100 gram serving. Eating tilapia can help you get your omega-3s. Omega-6 fatty acids, on the other hand, have a bad reputation for causing inflammation, as some of them can be converted in the body to arachidonic acid, leading to inflammation that contributes to heart disease.