About Tilapia
Tilapia is a mild-flavored freshwater fish that's known for its versatility and affordability. It has a firm texture and a slightly sweet taste, making it popular in many cuisines worldwide. Tilapia is often farmed and is considered one of the most sustainable fish choices.
Nutrition Facts
Calories
192 kcal
% Daily Value*
Total Fat 3.4g
4%
Saturated Fat 1.2g
6%
Cholesterol 100mg
34%
Sodium 104mg
4%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Total Sugars 0g
Protein 40g
80%
Vitamin D 6.2mcg
32%
Calcium 28mg
2%
Iron 1.2mg
6%
Potassium 760mg
16%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutritional Benefits
- Excellent source of lean protein
- Low in calories and fat
- Good source of vitamin B12
- Contains essential minerals like selenium
Preparation Tips
Tilapia cooks quickly and is very versatile. For baking, cook at 400°F (200°C) for 10-12 minutes. For pan-frying, cook 3-4 minutes per side. Season with herbs like oregano or basil, and serve with lemon or lime wedges. The fish is done when it flakes easily with a fork.
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