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Tilapia weight loss: Nutrition Facts, Health Benefits, Recipes, and More

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Nutrition Facts, Health Benefits, Recipes, and More

The flaky white fish is a staple at the dinner table across the United States. It wins for its mild flavor and health benefits, as it’s low in calories and fat, and high in protein. Here’s a deeper dive into the ubiquitous fish and why you should feel good about serving it up.

Defining Tilapia and Understanding How It Became a Staple in the Seafood Aisle

Tilapia is a species of freshwater, plant-eating fish, and chances are you ate it last year. On average, each American eats more than 1 pound (lb) of the fish each year. Today, it’s the fourth most consumed fish in the United States, after tuna, salmon, and Alaskan pollock. Tilapia is an inexpensive, mild white fish that’s easy to prepare and cook, making it an appealing dinner choice. But beyond taste, it’s the farming practices that have caused tilapia to explode in popularity. Nicknamed “aqua-chicken,” tilapia can be produced on a mass scale, allowing the fish to be widely available at a high quality and an affordable price. (1)

The Truth About Tilapia: Is It a Real Fish or Genetically Engineered?

Tilapia is a farm-raised fish. Because it’s not available wild, there are concerns that tilapia is no longer a real fish but a “frankenfish.” Tilapia is produced from aquaculture, meaning they’re raised in freshwater systems and feed on algae. As Seafood Health Facts notes, these producers have developed different breeds or hybrids to improve and control the quality of growth, appearance, and flavor of the fish. (1)

What does that mean? Producers employ selective breeding techniques to cultivate a strong fish. One such strain, in part created with the organization WorldFish, is referred to as “Genetically Improved Farmed Tilapia” (GIFT). This tilapia grows faster than other tilapia varieties, and is easy to grow and farm. It also resists disease and is largely available in Asia and Africa. (2) In developing countries, where more people live in poverty and face food insecurity, this strain of tilapia is an important source of inexpensive protein. (3)

The Monterey Bay Seafood Watch recommends shopping for tilapia that was farmed in Peru, Ecuador, Colombia, Honduras, Mexico, Indonesia, or Taiwan. The organization advises against farmed tilapia from China. (4)

How Tilapia Compares With Other Fish

If it’s fish night in your house, you may be wondering what kind is best to grab. If you’re considering tilapia, here’s how it stacks up to three popular fish — salmon, cod, and tuna.

Salmon A 3-oz fillet of cooked sockeye salmon has 131 calories, 22 g of protein, and 4 g of fat. (6) Compared with tilapia, salmon contains a similar amount of calories and protein. The difference is in the fat. Salmon is a fatty fish, and it has nearly 3 times the fat of tilapia. But salmon also has 500 to 1,500 milligrams (mg) of heart-healthy omega-3 fatty acids per portion. In contrast, tilapia contains less than 200 mg.

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Cod Like tilapia, cod is another flaky white fish, so one easily substitutes for the other. In terms of nutrition, a 3-oz piece of cooked cod rings in slightly lower in calories (89), protein (19 g), and fat (less than 1 g). (8) When it comes to omega-3s, cod and tilapia contain similar amounts — less than 200 mg per 3-oz portion. (1)

Tuna If you’re eating a 3-oz can of tuna, you’ll get 109 calories, 20 g of protein, and 2.5 g of fat, making it comparable with tilapia. (9) Yet tuna generally has more omega-3s than tilapia. For example, wild bluefin tuna contains 1,000 to 1,500 mg of omega-3s; canned white albacore tuna has between 500 and 1,000 mg; and canned light tuna and wild skipjack tuna have between 200 and 500 mg. (1)

Is Protein-Rich Tilapia Good for Weight Loss?

Tilapia can be part of a weight loss diet. It’s low in calories and high in protein, which keeps you satisfied longer. And though the fish is relatively high in fat, it’s largely the unsaturated kind, which promotes diet-induced thermogenesis, or post-meal calorie burn.

In addition, fish like tilapia often displaces foods like red meat or processed meats that are associated with weight gain. Fish is a key part of a Mediterranean diet, which is linked to reduced risk of obesity and abdominal fat. (11)

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That said, like anything else, the weight loss potential of a food often comes down to how it’s prepared. For instance, a light sauté, bake, or grill are waistline-friendly ways to cook, whereas a deep fry or covering the fillet in rich, high-fat sauces will increase the calorie count. It’s important to make the choice that aligns with your health and weight loss goals.

How to Select and Store Tilapia for the Best Quality Possible

You can buy raw tilapia fresh from the fish counter at your grocery store or individually wrapped as frozen fillets in the frozen-foods section. When it comes to selecting fish, including tilapia, you want to buy based on quality and appearance, as well as environmental impact.

When choosing tilapia, look for fillets that have firm, shiny flesh. Some will have been previously frozen, which is completely fine. (Your grocer should list “previously frozen” on the sign.) The edges of the fillet shouldn’t be discolored, dry, or mushy. Avoid fish that smells especially fishy — this could be an indication that it’s not fresh. If you’re buying frozen tilapia fillets, make sure that the package is firmly frozen (not partially defrosted), and there shouldn’t be ice crystals in the package, which indicates that it’s old. If possible, store in a cooler for the trip home. (12)

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The Monterey Bay Aquarium’s Seafood Watch program recommends farmed tilapia as the “best choice” or “good alternative,” depending on the country they come from. Specifically, you can look for those that are raised in indoor recirculating tanks (worldwide), ponds (from Ecuador) or raceway farms (from Peru) if you want to find the greenest option. (4)

If your grocer doesn’t list where the fish is coming from or how it was raised, don’t hesitate to ask — the fishmonger should have this information. You can also look for eco certifications. These may be listed on the label or the front of the package of frozen tilapia. Two organizations that certify tilapia are Global Aquaculture Alliance (BAP) and the Aquaculture Stewardship Council. You can find certified tilapia in major retailers, like Walmart, Whole Foods, and Target, according to the National Fisheries Institute. (14)

Once you get it home, put it in your fridge or freezer immediately. (12) If it’s not prepackaged, rinse under cold water, dry with paper towels, and wrap in plastic wrap. To ensure freshness, place on ice as well. You can also freeze it by wrapping in freezer bags or foil before stashing in the freezer. (12)

How Do You Cook Tilapia? 3 Preparation Methods to Consider

Tilapia can be tasty when prepared with a variety of spices and seasonings, making it a versatile fish. It’s also incredibly quick to cook, so it can help you get dinner on the table in a flash. Here are a few ways to cook tilapia tonight:

Steam Top tilapia with a variety of vegetables and wrap in a foil packet. Grill for five minutes or heat in the oven at 425 degrees F for 20 minutes.

Sear Rinse fish and pat dry with paper towels, then lightly season with salt. Cook fish for two minutes per side in a hot, oiled skillet.

Bake In a 425 degree F oven, bake fish uncovered for 20 to 25 minutes.

Does Tilapia Pose Any Side Effects or Health Risks?

Some fish contain higher levels of mercury, and women who are pregnant or breastfeeding should watch their consumption of foods that contain this contaminant. The good news is that tilapia is a fish with low mercury levels, and the FDA advises eating fish like tilapia, salmon, and pollock two to three times a week. (15)

Another potential concern: There’s been buzz that eating tilapia is “worse than” a burger or bacon. (16) The rumor has been around for a decade and is based on the makeup of fats in tilapia. While salmon is rich in omega-3s, tilapia is rich in omega-6s. The thought is that an overload of omega-6s in the diet leads to inflammation in the body. The “burger or bacon” reference is taken from a legitimate study from 2008. (17) Researchers from Wake Forest University noted: “All other nutritional content aside, the inflammatory potential of hamburger and pork bacon is lower than the average serving of farmed tilapia.”

Many websites have used that sensational statement as proof that tilapia is bad for you. But the Harvard Heart Letter has since rebutted that claim, saying that while salmon may be a better choice, tilapia still makes for a healthy meal. It actually does contain some omega-3s and offers ample protein for little saturated fat (unlike a food such as bacon, which also poses health risks due to its sodium content).

Omega-6s also play an important role in the body, like improving lipid levels and blood sugar function. (16)

Editorial Sources and Fact-Checking

  1. Tilapia. Seafood Health Facts.
  2. Genetically Improved Farmed Tilapia (GIFT) Fact Sheet. WorldFish. 2015.
  3. Tilapia: A Nutritious, Environmentally Friendly Fish.  WorldFish. November 6, 2015.
  4. Tilapia. Monterey Bay Aquarium Seafood Watch.
  5. Fish, Tilapia, Cooked, Dry Heat. U.S. Department of Agriculture. April 1, 2019.
  6. Fish, Salmon, Chum, Cooked, Dry Heat. U.S. Department of Agriculture. April 1, 2019.
  7. Deleted, July 25, 2022.
  8. Fish, Cod, Atlantic, Cooked, Dry Heat. U.S. Department of Agriculture. April 1, 2019.
  9. Fish, Tuna, Light, Canned in Water, Drained Solids. U.S. Department of Agriculture. April 1, 2019.
  10. Keep Saying Yes to Fish Twice a Week for Heart Health. American Heart Association. May 17, 2018.
  11. Agnoli C, Sieri S, Ricceri F, et al. Adherence to a Mediterranean Diet and Long-Term Changes in Weight and Waist Circumference in the EPIC-Italy Cohort. Nutrition & Diabetes. April 25, 2018.
  12. Handling Seafood. FishWatch.gov.
  13. Deleted, July 25, 2022.
  14. Tilapia Nutrition and 9 Things You Need to Know About Tilapia. National Fisheries Institute. January 10, 2018.
  15. Advice About Eating Fish. U.S. Food and Drug Administration. September 28, 2022.
  16. Flap Over Tilapia Sends the Wrong Message. Harvard Health Publishing. November 1, 2008.
  17. Weaver KL, Ivester P, Chilton JA. The Content of Favorable and Unfavorable Polyunsaturated Fatty Acids Found in Commonly Eaten Fish. Journal of the American Dietetic Association. July 2008.

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You can’t really go wrong when it comes to a seafood-based diet because fish and shellfish are so good for you. However, depending on your own health and fitness goals, eating some species may help you more than others. For example, when you want to minimize body fat and maximize muscle, incorporating Tilapia into your diet may be your best bet.

Will Eating Tilapia Help Me Lose Weight?

When it comes to weight loss, Tilapia is a smart choice because it’s super lean. A 4 ounce fillet packs 21 grams of protein and one gram of fat in only 90 calories. To understand just how lean Tilapia is in comparison to other proteins, we can compare it to 4 ounce servings of other meats:

  • The leanest ground beef (95% lean, 5% fat) has 24 grams of protein, 6 grams of fat and 153 calories
  • Boneless, skinless chicken breasts are a bit better, at 34 grams of protein, 4 grams of fat and 184 calories
  • Farmed Atlantic salmon has 23 grams of protein, but is a fattier fish with 12 grams of fat and 207 calories.

A Tilapia-based diet certainly stands out as a great way to keep your protein levels nice and high while cutting back on extra calories and fat.

Why Is Shedding Calories Important?

Calories are the energy we obtain from eating food; our bodies store excess energy in the form of fat so that we have a fuel source for later. To lose body fat, you need to burn more calories than you consume over a sustained amount of time—that’s rule number one when it comes to losing weight. Rather than relying on dangerous crash diets to shed fat suddenly, you’ll be healthier and happier if you start eating lower-calorie and lower-fat foods, and allow your weight to decrease over the course of an extended period.

Tilapia’s high protein-to-calorie ratio has another added perk: people feel fuller longer after consuming protein-rich foods. That means you’ll be less likely to turn to little snacks or sugary treats if you make Tilapia a regular part of your diet.

How Does Tilapia Help With Gaining Muscle?

Proteins—and the amino acids that make protein—are necessary for our bodies to build muscle. The problem is that many foods that are high in protein, such as animal products like meat and dairy, are also high in fat. Fish, especially lean white fish like Tilapia, is an exception to this rule. Tilapia provides all the protein you’ll need to tone your physique without packing on the pounds.

Further, if you’re a bodybuilder and you want to bulk up, you want to put on the proper kind of weight, in the correct places. Again, Tilapia is a great help because of its high protein count—according to the popular bodybuilding website Simply Shredded, you’ll maximize your muscle gains if you have two servings of this nutritious, low-fat fish an hour after your workout.

Change it Up

Whether you’re losing weight, building strength or both, you need to switch your exercise regimen on a regular basis so that your progress doesn’t plateau. Why not experiment by adding Tilapia to your diet as well? Tilapia’s mild flavor makes it one of the most versatile fish, which means you don’t have to eat the same meal day in and day out. There are dozens of recipes you can consult, and since Tilapia is easy to prepare, you can even play around with your own combinations of dressings, spices and herbs.

Bear in mind, though, that baking or grilling your Tilapia is the best way to keep the calorie and fat counts low. A little bit of butter or oil to prevent sticking or burning will inevitably increase its fat content, but it’s better than a fried alternative. And don’t forget your sides and toppings—high-fat and high-carb foods will only offset all the positive aspects of a lean fish like Tilapia. If you’re looking to lose fat and gain muscle, or even just drop a few pounds, your whole diet should reflect that goal.

If you want more healthy Tilapia recipe ideas, check out The Healthy Fish for some of our favorite recipes—here are a few suggestions for the perfect post-workout boost.

Photo Credits: Lapina Maria / Shutterstock Inc., AS Food studio / Shutterstock Inc., Africa Studio / Shutterstock Inc., pixinoo / Shutterstock Inc., farbled / Shutterstock Inc.

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nutrition, health benefits and harms

Tilapia is an inexpensive fish with a delicate taste. It is the fourth most popular seafood in the US.

Many people love tilapia because it is relatively affordable and does not taste like fish.

However, scientific studies have raised concerns about the fat content of tilapia. Several reports also raise questions regarding tilapia farming practices.

As a result, many people argue that you should avoid this fish altogether and that it may even be harmful to your health.

This article reviews the evidence and reviews the benefits and harms of eating tilapia.

  • What is tilapia?
  • Nutrition
  • Risks of inflammation
  • About farming practices
  • How to eat tilapia and alternatives

What is tilapia?

The name tilapia refers to several species of predominantly freshwater fish belonging to the cichlid family.

Although wild tilapia is native to Africa, this fish has been introduced all over the world and is now farmed in more than 135 countries.

It is an ideal fish to grow because it is not afraid of crowding, grows quickly and consumes a cheap vegetarian diet. These qualities translate into a relatively inexpensive product compared to other types of seafood.

Benefits and harms of tilapia depend primarily on differences in agricultural practices that vary by location.

China is by far the world’s largest producer of tilapia. They produce over 1.6 million metric tons per year and provide the majority of US tilapia imports.

Summary: Tilapia is the name of several species of freshwater fish. Although grown all over the world, China is the largest producer of this fish.

Tilapia nutritional value

Tilapia is a pretty impressive source of protein. 3.5 ounces (100 grams) contains 26 grams of protein and only 128 calories.

Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin B12, phosphorus, selenium, and potassium.

3.5 oz serving contains the following:

  • Calories: 128
  • Carbs: 0 grams
  • protein: 26 grams
  • Fat: 3 grams
  • Niacin: 24 % of the recommended daily dose.
  • Vitamin B12: 31% of the recommended daily intake
  • Phosphorus: 20% of the recommended daily intake.
  • Selenium: 78% of the recommended daily intake
  • Potassium: 20% of the recommended daily intake

Tilapia is also a lean source of protein, with only 3 grams of fat per serving.

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However, the type of fat in this fish contributes to its bad reputation. The next section discusses tilapia fat in more detail.

Summary: Tilapia is a lean protein source full of various vitamins and minerals.

Tilapia can lead to increased inflammation

Fish is almost universally considered one of the healthiest foods on the planet.

One of the main reasons for this is that fish like salmon, trout, albacore tuna and sardines are high in omega-3 fatty acids. Wild-caught salmon contains over 2,500 mg of omega-3s per 3.5 ounce (100 grams) serving.

Omega-3 fatty acids are healthy fats that reduce inflammation and blood triglycerides. They have also been associated with a reduced risk of heart disease.

The bad news for tilapia is that it contains only 240 mg of omega-3 fatty acids per serving – ten times less omega-3s than wild salmon.

If that’s not enough, tilapia contains more omega-6 fatty acids than omega-3s.

Omega-6 fatty acids are controversial but generally less beneficial than omega-3s. Some people even believe that omega-6 fatty acids can be harmful and increase inflammation when consumed in excess.

The recommended ratio of omega-6 to omega-3 in the diet is usually as close to 1:1 as possible. Eating fish high in omega-3s like salmon will help you reach this goal, while tilapia doesn’t offer much help.

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Several experts warn against eating tilapia if you’re trying to reduce your risk of inflammatory diseases such as heart disease.

Summary: Tilapia contains much less omega-3s than other fish such as salmon. The omega-6 to omega-3 ratio is higher than other fish and can contribute to inflammation in the body.

Reports of farming practices are worrying

As consumer demand for tilapia continues to grow, tilapia farming offers a cost-effective method of producing a relatively inexpensive product for the consumer.

However, several reports over the past decade have revealed details about tilapia cultivation practices, especially on farms in China.

Tilapias are often fed animal feces.

One report from the US Food and Drug Administration (FDA) states that fish raised in China are often fed livestock feces.

While this practice reduces production costs, bacteria such as salmonella found in animal waste can contaminate water and increase the risk of foodborne illness.

The use of animal faeces as feed was not directly related to any particular fish in the report. However, about 73% of tilapia imported into the US comes from China, where the practice is especially prevalent.

Tilapia can be contaminated with harmful chemicals

Another article reported that the FDA rejected more than 800 shipments of seafood from China between 2007 and 2012, including 187 shipments of tilapia.

It stated that the fish did not meet safety standards because it was contaminated with potentially harmful chemicals, including “veterinary drug residues and unsafe additives. ””.

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Monterey Bay Aquarium Seafood Watch also reported that several chemicals known to cause toxic effects are still used in China’s tilapia farming, despite some having been banned for more than a decade.

Summary: Several reports have revealed highly disturbing tilapia cultivation practices in China, including the use of feces as food and the use of banned chemicals.

The safest way to eat tilapia and the best alternatives

Due to problems with growing tilapia in China, it is best to avoid tilapia from China and look for tilapia from other parts of the world.

When buying farmed tilapia, the best sources are fish from the US, Canada, the Netherlands, Ecuador or Peru.

Wild-caught tilapia are ideally preferred over farm-raised fish. But wild tilapia is very hard to find. The vast majority of tilapia available to consumers is farm-raised.

Alternatively, other types of fish may be healthier and safer to eat. Fish such as salmon, trout, and herring contain much more omega-3 fatty acids per serving than tilapia.

In addition, these fish are easier to find in the wild, helping to avoid some of the banned chemicals used in tilapia farming.

Summary: If you eat tilapia, it’s best to limit your consumption of fish grown in China. However, fish like salmon and trout are higher in omega-3s and may be a healthier alternative.

Resume

Tilapia is an inexpensive, widely consumed fish grown all over the world.

This is a lean protein source that is also rich in several vitamins and minerals such as selenium, vitamin B12, niacin and potassium.

However, there are several reasons why you might want to avoid or limit your consumption of tilapia.

In addition, there have been reports of the use of animal feces as food and the continued use of banned chemicals on tilapia farms in China. Because of this, if you choose to eat tilapia, it’s best to avoid fish from China.

Alternatively, choosing fish high in omega-3 fatty acids, such as wild salmon or trout, may be a healthier and safer seafood choice.

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What to cook with tilapia / Benefits, harms and proven fish recipes – an article from the “How to cook” section on Food.ru

Who is tilapia 85 genera and at least 680 species of white fish. This is one of the oldest fish on the planet. They say that it originated in Africa. But today, tilapia is grown in more than 135 countries.

Breeding leader – China. It is known that in 2018, 2.07 billion yuan worth of fish was sold from Hainan province to the west, which is about 299 million dollars.

The danger of tilapia

Among those who bought Chinese fish, and Russia. However, at the beginning of last year, Rospotrebnadzor banned the import of tilapia from China. The reason is that the norm of sulfonamides (antibiotics) is exceeded. The Chinese fed fish with them to kill bacteria.

“I would be careful with tilapia. It is impossible to catch it in our seas – the water is too cold. In China, fish are grown by a simple aquaculture method. It is usually kept in enclosed spaces with water or even ditches. The fish multiply rapidly and do not have enough space to exist. And the fish starts to get sick. Therefore, she is stuffed with drugs, conventional antibiotics that accumulate in the tissues, give growth hormones, ”says Evgeny Kuznetsov, an infectious disease specialist.

Such fish, according to the doctor, is dangerous. Dishes from low-quality tilapia can provoke allergic reactions, lead to exacerbations of diseases associated with the gastrointestinal tract, heart and pancreas. Eating poor-quality fish can lead to poisoning.

In addition, farm-raised fish has significantly fewer nutrients.

Benefits of tilapia

Fish is rich in protein and vitamins. Therefore, experts advise not to refuse it, but to use tilapia caught in the USA, Peru, Ecuador, and Mexico.

“There are only 128 calories per serving of tilapia: 0 grams of carbs, 2.5 grams of fat, and 26 grams of protein. Fish is rich in selenium. By eating just two pieces, you will get 78% of the daily value. Tilapia contains more than 31% of the daily intake of B vitamins, there are Omega-3 and Omega-6 amino acids, ”says Elena Yastrebova, an endocrinologist.

Because of the low percentage of fat, fish is loved by those who want to lose weight. If you compare a serving of tilapia with the same serving of salmon, the latter has 206 calories, the same serving of sardine has just over 208 calories. Another advantage of tilapia is that it is available and inexpensive.

How to choose a quality fillet

This was told by Anna Zhukovskaya, an employee of Rospotrebnadzor:

“There are standards that are prescribed according to GOST for frozen fish products. The same applies to tilapia. The blocks into which the fillet is pressed must be clean, dense, with a flat surface without significant differences in height. Fillet frozen individually – clean, even, whole, without deformations.

Allowed: slight loosening of the meat along the edge of the fillet block; the presence of remnants of scales with skin. The color of the fillet should match the type of fish. Tilapia is white, so the fillet should be white.”

What to cook with tilapia

“I love this fish for its texture and lack of a specific fishy smell,” Chef Mikhail Zavadsky admits. “She also has a very mild taste. Therefore, tilapia is difficult to cook badly.”

Fish can be fried, steamed, stewed and baked. Cook fish soup. It goes well with sweet and sour and spicy sauces. You can make it a separate dish or combine with vegetables and green onions.

By the way, we have already talked about how to get rid of the smell of fish during and after cooking.

How to properly cook tilapia

  • Boil

According to chef Mikhail Zavadsky, when cooking, it is important that the fish does not fall apart and lose its useful qualities. Most vitamins and nutrients are stored in boiled or steamed tilapia.

To properly boil the fish, you need to:

  • pour the required amount of water: the liquid should be a centimeter higher than the fish;

  • Be sure to add vegetables to the pan: carrots, onions, put parsley root, allspice peas, bay leaf. If you like spicy, add a clove of garlic;

  • 20 minute fish soup for medium size tilapia.

“There is often a problem with fillets when defrosting. The easiest way to prevent tilapia from losing its taste and shape is to put the frozen fillet in cold salted water,” Mikhail advises.

  • Fry

Dry the fish before frying: just wipe it with a paper towel. And if moisture remains, roll in flour. This will make the crust crispy.

Tilapia will taste better if you marinate it for 30 minutes in a sauce of garlic, vinegar and salt before frying it. And you can also coat the fish with sour cream and garlic sauce.

  • Bake in the oven

Mikhail Zavadsky says that the fish really reveals its aroma during baking. Tilapia pies are especially delicious. Before baking, cut the fillet into pieces and pour over a little white wine.

What can be done?

Look at the country of origin of the tilapia. It is better to choose fish that is grown in a natural environment. So you will do yourself a double benefit: saturate the body with useful substances and indulge in a delicious dish.

See also

  • Which ingredient is ideal for fish. Advice from the chef

  • Artificial fish is a substitute or a product of the future. Why is it needed

  • How to get rid of the smell of raw, fried and baked fish.