Tilapia: A Nutritious and Versatile Fish
Tilapia is a freshwater fish that has become increasingly popular due to its mild flavor, versatility in cooking, and nutritional value.
Nutritional Profile
One medium fillet of tilapia (about 170 grams) provides approximately:
- Calories: 218
- Protein: 44 grams
- Fat: 4.5 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Tilapia is a rich source of protein, providing nearly half of the recommended daily intake in a single serving. It is also low in fat and calories, making it a heart-healthy choice. Additionally, tilapia contains essential vitamins and minerals, including omega-3 fatty acids, selenium, and potassium.
Culinary Versatility
Tilapia's mild flavor and firm texture make it an adaptable fish for various cooking methods. It can be grilled, baked, pan-fried, or steamed, and easily pairs with a wide range of seasonings and sauces. This versatility allows for endless recipe possibilities, making tilapia a favorite among home cooks and chefs alike.
Health Benefits
Incorporating tilapia into your diet can offer several health benefits:
- High Protein Content: Tilapia's abundant protein promotes satiety, supports muscle growth and repair, and aids in weight management.
- Low in Fat and Calories: Tilapia is a lean fish, making it a heart-healthy choice. Its low calorie content helps reduce the risk of obesity and chronic diseases.
- Omega-3 Fatty Acids: Tilapia contains omega-3 fatty acids, which have been linked to reduced inflammation, improved brain health, and protection against heart disease.
- Rich in Vitamins and Minerals: Tilapia is a good source of selenium, which supports thyroid function and immune system health, and potassium, which promotes blood pressure control and reduces the risk of stroke.
How many calories are in Tilapia?
Each 1 medium fillet of Tilapia contains 218 calories.
Tilapia Nutritional Information
| Nutrient | Amount per 1 medium fillet (170g) |
|---|---|
| Calories | 218 Calories |
| Protein | 44g |
| Fat | 4.5g |
| Saturated Fat | 1.6g |
| Cholesterol | 0.097mg |
| Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Sugar | 0g |
| Sodium | 0.095mg |
| Potassium | 0.646mg |
| Calcium | 0.024mg |
| Iron | 0.0012mg |