1 fillet (170 g) Tilapia Fillets contain an average of 290 calories. This popular fish is a good source of protein and can be cooked in various ways. If you're looking for a healthy fish option, Tilapia Fillet is a great choice.
In addition to being low in calories, Tilapia Fillet is also a good source of essential nutrients like potassium, selenium, and vitamin B12. A 170g serving of Tilapia Fillet contains approximately 33 grams of protein, making it an excellent protein source for those who want to build and maintain muscle mass.
In this article, we'll explore the nutritional benefits of Tilapia Fillet, how to cook it, and some delicious recipes to try at home.
What is Tilapia Fillet?
Tilapia Fillet is a boneless, skinless cut from the Tilapia fish, which is native to Africa but is now farmed all over the world. It is a mild-tasting fish that is similar to other white fish like cod and haddock. It is low in fat and calories and is a great source of lean protein. Tilapia is an easy fish to cook and is great for those who are new to cooking fish. It can be baked, grilled, fried, or poached, and can be seasoned with a variety of herbs and spices.
Calories in Tilapia Fillet
A 170g serving of Tilapia Fillet contains approximately 290 calories. This makes it a low-calorie option for those watching their weight. It is also low in saturated fat, making it a great choice for heart-healthy diets.
Protein Content in Tilapia
Tilapia Fillet is a great source of protein, containing approximately 33 grams of protein per 170g serving. Protein is an essential nutrient for building and repairing muscle tissue, and it also helps to keep you feeling full for longer, which can aid in weight loss.
Fat Content in Tilapia
Tilapia Fillet is low in fat, with only 2.5 grams of fat per 170g serving. This makes it a great option for those who are watching their fat intake.
Carbohydrate Content in Tilapia
Tilapia Fillet is a low-carbohydrate food, with only 1 gram of carbohydrates per 170g serving. This makes it a great option for those who are following a low-carbohydrate diet.
Micronutrients in Tilapia
Tilapia Fillet is a great source of micronutrients like potassium, selenium, and vitamin B12. Potassium is essential for maintaining healthy blood pressure levels, while selenium is important for thyroid function and immune system health. Vitamin B12 is needed for healthy nerve function and the formation of red blood cells.
Benefits of Tilapia Fillet
Tilapia Fillet has many benefits. It is a low-calorie, low-fat, and low-carbohydrate food, making it a great option for those who are watching their weight. It is also a great source of protein and essential micronutrients like potassium, selenium, and vitamin B12. Additionally, Tilapia is an easy-to-prepare fish that can be baked, grilled, fried, or poached.
How to Cook Tilapia Fillet
Tilapia Fillet can be cooked in a variety of ways. Here are some simple cooking methods:
- Baking: Season Tilapia Fillet with your favorite herbs and spices, place it in a baking dish, and bake in the oven for 15-20 minutes at 400°F.
- Grilling: Brush Tilapia Fillet with olive oil and season with salt and pepper. Grill for 3-4 minutes per side over medium heat.
- Frying: Dip Tilapia Fillet in a beaten egg, then coat with breadcrumbs. Fry in a skillet with hot oil for 3-4 minutes per side.
- Poaching: Poach Tilapia Fillet in simmering water or broth for 8-10 minutes, or until the fish is cooked through.
Tilapia Fillet Recipes
Here are some delicious Tilapia Fillet recipes to try at home:
- Baked Tilapia Fillet: Season Tilapia Fillet with garlic powder, paprika, and lemon juice. Bake in the oven for 15-20 minutes at 400°F.
- Grilled Tilapia Fillet: Brush Tilapia Fillet with olive oil and season with salt and pepper. Grill for 3-4 minutes per side over medium heat.
- Pan-Fried Tilapia Fillet: Dip Tilapia Fillet in a beaten egg, then coat with breadcrumbs. Fry in a skillet with hot oil for 3-4 minutes per side.
- Tilapia Tacos: Cook Tilapia Fillet in a skillet with taco seasoning. Serve with tortillas, shredded lettuce, diced tomatoes, and salsa.
Buying and Storing Tilapia Fillet
When buying Tilapia Fillet, look for fillets that are firm and free of any discoloration or strong odor. Fresh Tilapia Fillet can be stored in the refrigerator for up to two days. Frozen Tilapia Fillet can be stored in the freezer for up to six months.
Tilapia Fillet is a low-calorie, low-fat, and low-carbohydrate food, making it a great option for those who are watching their weight. It is also a great source of protein and essential micronutrients like potassium, selenium, and vitamin B12.
Frequently Asked Questions about Tilapia Fillets
1. How many calories are in one tilapia fillet?
One tilapia fillet (170 g) contains approximately 290 calories.
2. Is tilapia a healthy protein source?
Yes, tilapia is a healthy protein source as it is low in fat and high in protein. It is also a good source of omega-3 fatty acids and essential vitamins and minerals.
3. How should I cook tilapia fillets?
Tilapia fillets can be cooked in many ways including grilling, baking, frying or broiling. It is best to cook tilapia fillets until the internal temperature reaches 145°F (63°C).
4. Is tilapia sustainable?
Tilapia is considered a sustainable fish as it is easily farmed and does not require large amounts of feed or other resources. However, it is important to look for sustainable tilapia that is farmed in a responsible way.
5. Can tilapia be frozen?
Yes, cooked or uncooked tilapia can be frozen for later use. It is best to place the fillets in an airtight container or freezer bag and freeze for up to three months.