This mild-flavored white fish offers some impressive health benefits.
Salmon and tuna may get all the love, but don’t forget about tilapia.
The mild-tasting white fish is consistently left out of the conversation, and it shouldn’t be.
Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
What is tilapia?
Tilapia is a white fish native to the Middle East and Africa.
The majority of the tilapia consumed globally is commercially farmedgrown in controlled environments rather than caught in the wild.
Farm-raised tilapia can thrive in saltwater or freshwater, with both offering similar mild flavor profiles.
Wild tilapia, on the other hand, may have a muddier taste.
Here are five benefits worth noting.
It is also crucial for building hormones and enzymes that help ensure the body functions properly.
One serving of tilapia has 88% of your daily recommended selenium intake.
This essential mineral supports the thyroid and helps make hormones for growth, development and metabolism.
Selenium is also an antioxidant that protects body cells against cell damage and may help support your immune system.
Additionally, vitamin D helps the body absorb calcium to build and maintain healthy bones and teeth.
Like phosphorus and vitamin D,potassiumsupports the bones, nerves and muscles.
It also works with sodium to maintain fluid balance in the body.
Is farm-raised tilapiasafe to eat?
Its reputation might drive some consumers to choose other fish varieties with similar health benefits.
People want to know where their foods come from, and tilapia is no exception.
Is salmon or tilapia healthier?
In short, how “healthy” a food is for you depends on the nutrients you’re seeking.
For example, fatty fish such as salmon, sardines and herring are much higher inomega-3 fatty acids.
Nevertheless, tilapia offers more omega-3 fats than other animal foods, such as red meat and poultry.
Because tilapia is generally sold as fillets, it is a great choice for a quick-cooking meal.
you could bake, roast or pan-fry it, or stuff it with spinach and Greek yogurt.
Tilapia is an excellent protein forchowders,curriesand tacos as well.
Give your tilapia a kick of heat by marinating it with cayenne pepper and pairing it with fruit salsa.
Bottom line: Is tilapia healthy?
Tilapia is a lean and nutritious protein source that offers many health benefits.
When sustainably farmed, properly handled and cooked well, tilapia is safe to eat.
It is perfect for quick and easy meals that can be prepared in30 minutes or less.
Check out ourhealthy tilapia recipesfor more meal ideas and inspirations.
