Tilapia Fillet — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Tilapia fillet nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 96 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 20 g | 40% |
| Sodium | 52 mg | 2.26% |
| Total Fat | 2 | 2.56% |
*The % of Daily Value (DV) 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.
20 g
🧀 Good Protein Content
Tilapia fillet facts & tips
Health benefits
- High in protein, providing essential amino acids for muscle growth, repair, and overall body function.
- Low in fat, making it a healthy option for heart health and weight management.
- Contains essential vitamins and minerals such as Vitamin B12, niacin, phosphorus, and selenium, which support overall health and well-being.
- Supports heart health due to its low saturated fat content and beneficial omega-3 fatty acids (although tilapia is lower in omega-3s compared to fatty fish like salmon).
- Versatile and easy to prepare, making it a convenient addition to a balanced diet.
Health risks
- Potential for contamination with harmful bacteria or parasites, particularly if the tilapia fillet is not properly cooked or sourced from a reputable supplier.
- High omega-6 fatty acid content which, in excess, may contribute to inflammation if not balanced with omega-3 fatty acids in the diet.
- Environmental concerns related to farming practices, as some tilapia farms may use poor environmental management practices, potentially impacting both the fish and the surrounding ecosystems.
- Risk of overconsumption due to its mild flavor and low fat content, leading to excessive intake of calories if not mindful of portion sizes or cooking methods.
How to choose tilapia fillet
Tilapia fillets should be moist and firm, with a clean, pale pinkish-white color. The surface should be smooth and free of any discoloration or slime, indicating freshness.
Do not purchase tilapia fillets that have a fishy smell or are sticky to the touch, as these are signs of aging or improper handling. Fillets that are thin and appear dry should also be avoided, as they may be overcooked easily and lack flavor.
How to store tilapia fillet
Tilapia fillets should be kept in the refrigerator, wrapped in plastic wrap or in an airtight container. Refrigeration preserves freshness for up to two days. Freezing is suitable for longer storage.
Air exposure leads to spoilage. Do not leave at room temperature, as this promotes bacterial growth. Always thaw frozen tilapia in the fridge and use clean utensils to prevent contamination. Checking for any off smells before cooking is crucial.
✅ Extra Tip
How long does it last?
Tilapia fillet can last for 1-2 days in the refrigerator. For longer storage, tilapia fillets can be frozen for up to 6-8 months.
What to do with leftovers?
Leftover tilapia fillet can be used in a variety of savory dishes. Flake it and add to salads, sandwiches, or wraps for a light, flavorful protein, or mix it into a pasta dish with a creamy or tomato-based sauce. Tilapia is also great when used in fish tacos with fresh salsa, avocado, and a squeeze of lime.
Use tilapia in a quiche or frittata with eggs, cheese, and herbs, or mix it into a rice bowl with vegetables and a tangy dressing. If you have a lot of tilapia, consider making a batch of fish cakes by mixing the flaked fish with breadcrumbs, eggs, and seasonings, then frying until golden. Tilapia can also be added to a seafood chowder with potatoes and corn, or used as a topping for pizzas or flatbreads. For a quick snack, serve tilapia with crackers and cream cheese, or mix it into a salad with greens and a citrus vinaigrette.
👨⚕️️ Medical disclaimer
How tilapia fillet supports specific health conditions
Tilapia fillets are a lean source of protein, promoting muscle health and tissue repair. They are low in fat and calories, making them ideal for weight management. Tilapia contains essential vitamins and minerals like selenium, supporting immune health, and B vitamins, aiding brain function and energy metabolism. Its mild flavor and versatility make it a popular choice for balanced meals that support overall well-being.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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