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FAQs about tilapia fillets
Tilapia boasts an impressive array of nutrients. This fish is a great source of protein, delivering over 20 grams and just 111 calories from a four-ounce serving. Average tilapia fillets are around four ounces. Tilapia is also rich in various vitamins and minerals, including vitamin B12, niacin, potassium, phosphorus, and selenium. Additionally, it is a lean source of protein — each serving is very low in fat.
However, where that fat comes from causes many to consider tilapia less healthy than other fish options. Fish like albacore tuna, salmon, and trout deliver large amounts of omega-3 fatty acids, the healthy fats that can boost heart and brain health. Wild salmon contains about 10 times more omega-3s than tilapia. Tilapia also contains more omega-6 fatty acids than it does omega-3s; the recommended ratio is as close to 1:1 as possible.
Tilapia farming practices in some countries have also raised concerns for consumers. The best sources of farmed tilapia include the United States, the Netherlands, Canada, Peru, and Ecuador. Wild-caught tilapia are also available, but wild versions are hard to find, so most are farmed fish.
Fortunately, finding good-quality farmed tilapia fillets is generally not a problem. You can easily find tilapia fillets in many supermarkets. While they are sold most commonly as frozen fillets, you can find fresh fillets as well. All in all, tilapia that is raised properly is a low-mercury fish that's a great source of nutrition.
The sweet flavor of tilapia makes this fish a popular choice. Thanks to tilapia's mild flavor and texture, you can easily pair it with various sides to create a well-rounded and delicious meal. Tilapia fillets go well with jasmine rice or flavorful rice dishes, such as cilantro lime rice. Serving roasted vegetables, like asparagus, broccoli, Brussels sprouts, or cauliflower, round out a healthy meal. Baked homemade French fries or roasted potatoes also offer a tasty option. You can even go bold with a dish like macaroni and cheese. Versatile tilapia does it all!
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