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Tilapia: a nutritious, delicious fish for easy summer dishes

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Tilapia: a nutritious, delicious fish for easy summer dishes

Because of its extensive farming, Tilapia fish has garnered a somewhat controversial repoutation. Whatever your view on fish farming and aquaculture, Tilapia is safe to eat and what is more, it is an excellent source of protein and Omega-6 fatty acids, according to Time Magazine.

Today freshwater Tilapia is the fourth most eaten fish in the United States and the second most popular farmed fish on the planet. The majority of Tilapia farming is done in China. That’s because of its relatively low price compared to other farmed fish but also because it has a very mild flavour making it versatile and suitable for almost any style of cooking or recipe.

By far one of the most farmed fish species in the world, the original Tilapia (of the Chichlid genus) is indigenous to Africa. From about 2002, Tilapia became widely farmed because it is a fast growing fish that doesn’t react badly to crowded conditions and it is omnivorous, so it can be raised on an inexpensive plant-based diet, cheifly soya and corn. All these qualities of the Tilapia translate into abundance and low priced fish on market shelves.

Tilapia Nutrition

Some controversy has arisen about Tilapia fish and whether it is as good for you as originally thought. Farming methods vary from place to place so the nutritional value of Tilapia can vary from one supplier to another. For sure Tilapia is an excellent source of protein, but it can also be high in cholesterol. Tilapia is low in saturated fat, calories, carbohydrates, and sodium, and contains the micronutrients phosphorus, niacin, selenium, vitamin B12, and potassium. It is also low in mercury due to it's plant-based diet.

Calories: 128

Carbs: 0 grams

Protein: 26 grams

Fats: 3 grams

Niacin: 24% of the RDI

Vitamin B12: 31% of the RDI

Phosphorus: 20% of the RDI

Selenium: 78% of the RDI

Potassium: 20% of the RDI

How to cook Tilapia

Tilapia is a mild, versatile fish that takes well to seasoning. You can substitute Tilapia in almost any white fish recipe but because of its mildness it works very well with other mild flavours. Lemon is an especially good combination, but green herbs such as basil and chives complement rather than smother the subtle flavour.

TILAPIA RECIPES

CHECK OUT THIS RECIPE FOR TILAPIA FISH WITH SPINACH PESTO

CHECK OUT THESE 5 VIDEO RECIPES FOR EASY AND DELICIOUS TILAPIA

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