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Also indexed as: Cherry snapper, Hawaiian sun fish, Mouth brooders, Ngege, Nile perch, St. Peter’s fish, Sunshine snapper
This delicious fish has a firm, flaky texture and provides a mild, slightly sweet flavour.
Today, tilapia is frequently served in fine restaurants and Japanese sushi bars. A staple food fish in Africa, tilapia is available around the world, including the United States, Asia, Canada, and South America. Taiwan, Thailand, and Indonesia export frozen tilapia to the United States.
Tilapia comes in several colours, but red and black tilapia is the most well-known species. After preparation, the meat of both varieties is completely white. Both types of tilapia can thrive in either fresh or salt water. The taste will vary depending upon the water type since the fish absorbs the flavour of the water in which it is raised.
Tilapia can be broiled, fried, grilled, baked, poached, sautéed, or steamed. The skin has a bitter flavour and should be removed before eating. It is an excellent substitute in recipes calling for many kinds of fish including sole, snapper, pompano, flounder, cod, sea bass, and orange roughy.
When marinating tilapia, be sure to do so for only a short time or it will start to break down the structure of the meat.
Barbecuing
Fillets are great for grilling but are small and thin, so be careful during preparation as they can tear. Because of its mild flavour, tilapia goes well with most seasonings.
Baking
Preheat oven to 400°F (204°C). Place thawed fillets in buttered or oiled baking dish. Brush fillets with melted butter or olive oil and season. Bake for 10 to 12 minutes, until fish flakes easily when tested with a fork. Spoon pan juices over fillets before serving.
Sautéing
Heat 2 tablespoons (30 ml) of oil or butter in a skillet over medium-high heat. Season thawed fillets and place in hot skillet. Cook for approximately 2 to 4 minutes on each side until fish flakes easily. For additional flavour, spritz with lemon juice after turning.
Tilapia, 3.5 oz (99 grams), raw
Calories: 98
Protein: 18.5g
Carbohydrate: 0.0g
Total Fat: 2.4g
Fiber: 0.0g
Health benefits
and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and
seafood. Read about health benefits and
concerns for fish and seafood for a full description.
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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2005.