Tilapia ranks second among the most popular farmed fish in the world, incl. because of the nutritional value. Tilapia is a good source of protein, but it is a lean fish and is low in omega-3 fatty acids. In recent years, it has been reported that tilapia is grown under unsanitary conditions. Is it really so? Should we exclude tilapia from our menu and choose other fish?
In naturetilapialives mainly in Africa: from Egypt, through Central Africa to Gambia, but mainly farmed fish find their way to stores.Tilapiais grown, among others, in China, Honduras, Egypt, Indonesia, Thailand, the Philippines, but also in Europe. Tilapia from Europe is grown in sanitary conditions that meet the standards and does not contribute to environmental pollution - unlike in Honduras and Indonesia, where the ASC certification standards are yet to be introduced.
Tilapia meat is tender and lean, easy to fillet with no small bones and no fishy smell.
Tilapia is a lean fish, it contains 96 kcal per 100 g of meat. In tilapia we find 1.7 g of fat per 100 g, including only 0.36 g of polyunsaturated fatty acids. Tilapia is a very good source of wholesome protein, 100 g of this fish contains as much as 20.8 g of this ingredient.
Tilapia is a source of exogenous amino acids, i.e. those that are not produced by the body, such as: lysine (1.8 g per 100 g), leucine (1.6 g per 100 g), valine (0.97 g per 100 g), isoleucine (0.93 g per 100 g).
Tilapia - vitamins and minerals
Tilapia is a rich source of vitamin D - 3.1 µg per 100 g of meat and vitamin B12 - 1.58 µg per 100 g, and it contains several times more of these vitamins compared to another lean fish such as cod. In this fish, however, we do not find vitamin A, which in turn is a very valuable source of the mentioned cod - 12 µg per 100 g.
Tilapia, compared to other fish, contains significant amounts of selenium - 100 g of this fish contains 41 µg of the element. 100 g of tilapia covers 76% of the daily selenium requirement of an adult.
Selenium is essential for proper functioningenzymes and takes part in the removal of free radicals from the body, also supports immunity and is responsible for the proper functioning of the thyroid gland.
Tilapia is also rich in phosphorus - 170 mg per 100 g - and potassium - 302 mg per 100 g, but the content of these ingredients does not differ from other fish.
Tilapia - nutritional value in 100 g of the product
| Energy value | 96 kcal |
| Protein | 20.08 g |
| Fats | 1.7 g |
| Saturated fat | 0.59 g |
| Monounsaturated fat | 0.50 g |
| Polyunsaturated fat | 0.36 g |
| Including omega-3 | 0.134 g (DHA 0.09 g) |
| Cholesterol | 50 mg |
| Potassium | 302 mg (64% of the RDA for an adult) |
| Sodium | 52 mg (3%) |
| Magnesium | 27 mg (6%) |
| Phosphorus | 170 mg (24%) |
| Selenium | 41.8 µg (76%) |
| Niacin | 3.9 mg (24%) |
| Vitamin B6 | 0.16 mg (12%) |
| Vitamin B12 | 1.58 µg (66%) |
| Vitamin D3 | 1 µg (21%) |
| Vitamin E | 0.4 µg (4%) |
Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, IŻŻ Amendment, 2012
Is tilapia he althy?
Tilapia is a low-calorie fish, therefore it is recommended for people on a diet with limited fat, including diseases of the gallbladder, liver and pancreas. It should be remembered that fish fat is a source of essential unsaturated fatty acids, including especially valuable DHA and EPA, belonging to omega-3 fatty acids, so when there are no he alth contraindications, it is better to choose fatty fish.
Tilapia, due to the high content of wholesome protein, is recommended to athletes.
Tilapia from Asian cultures, due to the poorly controlled content of mercury impurities, is not safe for children, pregnant and breastfeeding women. In contrast, fish from European farms have low levels of mercury contamination.
So choose tilapia from European farms that are environmentally friendly and fish-friendlyit does not support itself hormonally. Watch out for Indonesian, Egyptian, Chinese, Thai, and Filipino farms. The conditions in which the fish are farmed there still cause losses to nature: chemicals and waste are discharged directly into the environment. However, there is a chance that this state will change thanks to the introduction of ASC certification.
How to eat tilapia? Culinary applications
Tilapia is a very delicate fish, mainly in the form of fillets on the market. Like other fish, to preserve its nutritional value, it is best to prepare it by baking, foil baking, traditional cooking or steaming. You can serve tilapia with vegetables, in light sauces, grilled or as an addition to fish soups and curries. It also works great in the form of Greek-style fish, both hot and cold.
Tilapia recipe in leeks
- 1 tilapia fillet
- 100 g leeks
- 50 g canned tomatoes
- s alt
- pepper
- lemon juice
- 30 g onion
- 1 clove of garlic
- 15 g olive oil
Preparation method:
Wash the fillet, sprinkle with lemon juice, rub with s alt and pepper. Soften chopped garlic and onion in olive oil. During this time, clean the pores, cut. Add to the pan, stew, covered for a few minutes, add canned tomatoes. Place the tilapia fillet on the vegetables, cover, stew for 10-15 minutes, adding water from time to time.
Serve with rice, porridge, potatoes or bread.
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