If you're watching your calorie intake, you'll be happy to know that one fillet of Mediterranean tilapia (3.9 oz) contains just 120 calories. But this flaky white fish offers more than just a low-calorie meal. It's packed with nutrients that benefit your body. Let's take a closer look at the nutritional value and health benefits of Mediterranean tilapia.

Not only is Mediterranean tilapia low in calories, but it's also high in protein. One fillet contains 23 grams of protein, making it a great choice for people looking to build and maintain muscle.

In this article, we'll explore the nutritional content of Mediterranean tilapia, as well as cooking methods and serving suggestions. We'll also compare it to other fish varieties and discuss the sustainability of Mediterranean tilapia fishing.

Calories in Mediterranean Tilapia Fillet

As mentioned earlier, one fillet (3.9 oz) of Mediterranean tilapia contains 120 calories. This makes it a great choice for people looking for a low-calorie meal option. By comparison, a 3.5 oz serving of salmon contains around 200 calories, while a 3.5 oz serving of tuna contains around 140 calories.

Protein Content in Mediterranean Tilapia Fillet

Mediterranean tilapia is an excellent source of protein. One fillet (3.9 oz) contains 23 grams of protein, which is about half of the recommended daily intake for an average adult. The protein in tilapia is also high-quality, containing all the essential amino acids that your body needs to function properly.

Carbohydrate Content in Mediterranean Tilapia Fillet

Mediterranean tilapia is low in carbohydrates, making it a great option for people following a low-carb diet. One fillet (3.9 oz) contains less than 1 gram of carbohydrates.

Fat Content in Mediterranean Tilapia Fillet

Mediterranean tilapia is a low-fat fish, containing less than 2 grams of fat per fillet (3.9 oz). This makes it a great option for people watching their fat intake. By comparison, a 3.5 oz serving of salmon contains around 8 grams of fat, while a 3.5 oz serving of tuna contains around 6 grams of fat.

Vitamins and Minerals in Mediterranean Tilapia Fillet

Mediterranean tilapia is a good source of several vitamins and minerals. One fillet (3.9 oz) contains approximately 10% of the recommended daily intake of vitamin D, 15% of selenium, 20% of phosphorus, and 25% of vitamin B12. It also contains smaller amounts of other vitamins and minerals, including vitamin E and magnesium.

Benefits of Eating Mediterranean Tilapia Fillet

There are several health benefits to adding Mediterranean tilapia to your diet. It's a great source of protein and contains several vitamins and minerals that benefit your body. Research suggests that eating fish regularly may also help reduce the risk of heart disease, improve brain function, and decrease the risk of depression.

Cooking Methods for Mediterranean Tilapia Fillet

Mediterranean tilapia can be cooked using a variety of methods. It can be grilled, baked, sautéed, or broiled. To add flavor, try seasoning it with spices like garlic, paprika, or lemon pepper. You can also add a flavorful sauce, like pesto or tomato sauce, to enhance the taste.

Serving Suggestions for Mediterranean Tilapia Fillet

Mediterranean tilapia can be served with a variety of sides, like roasted vegetables, rice, or quinoa. For a light and refreshing meal, pair it with a side salad. You can also try incorporating it into tacos, sandwiches, or wraps.

Comparison with Other Fish Varieties

Mediterranean tilapia compares favorably to other fish varieties in terms of nutritional content. While it's not as high in omega-3 fatty acids as some other types of fish, like salmon or tuna, it's still a great source of protein and contains several vitamins and minerals. It's also a more affordable option than some other types of fish.

Sustainability of Mediterranean Tilapia Fishing

When selecting Mediterranean tilapia, it's important to choose fish that has been sustainably sourced. Look for tilapia that has been certified by third-party organizations, like the Aquaculture Stewardship Council (ASC) or the Global Aquaculture Alliance (GAA). These organizations have established standards for responsible fish farming practices that help protect the environment and ensure the health and welfare of the fish.