Tilapia

Also indexed as: Cherry snapper, Hawaiian sun fish, Mouth brooders, Ngege, Nile perch, St. Peter’s fish, Sunshine snapper

This delicious fish has a firm, flaky texture and provides a mild, slightly sweet flavor.

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Today, tilapia is frequently served in fine restaurants and Japanese sushi bars. A staple food fish in Africa, tilapia is available around the world, including the United States, Asia, Canada, and South America. Taiwan, Thailand, and Indonesia export frozen tilapia to the United States.

Varieties

Tilapia comes in several colors, but red and black tilapia is the most well-known species. After preparation, the meat of both varieties is completely white. Both types of tilapia can thrive in either fresh or salt water. The taste will vary depending upon the water type since the fish absorbs the flavor of the water in which it is raised.

Buying and storing tips

Choose tilapia that is moist and resilient; avoid cuts that have a musky odor. If frozen, discard tilapia that is mushy when thawed.

Fresh whole tilapia is available in stores, but fresh or frozen fillets weighing 4 to 7 ounces (114 to 200 grams) are more common.

If you purchase frozen tilapia, it will stay fresh for up to four months if it is wrapped tightly and stored at 0°F (-18°C). Thaw frozen tilapia in the refrigerator or under cold running water.

Thawed or fresh tilapia should be refrigerated at 32 to 38°F (0 to 3°C) and used within two days. Do not refreeze.

Availability

Tilapia is available year-round.

Preparation, uses, and tips

Tilapia can be broiled, fried, grilled, baked, poached, sautéed, or steamed. The skin has a bitter flavor and should be removed before eating. It is an excellent substitute in recipes calling for many kinds of fish including sole, snapper, pompano, flounder, cod, sea bass, and orange roughy.

When marinating tilapia, be sure to do so for only a short time or it will start to break down the structure of the meat.

Barbecuing

Fillets are great for grilling but are small and thin, so be careful during preparation as they can tear. Because of its mild flavor, tilapia goes well with most seasonings.

Baking

Preheat oven to 400°F (204°C). Place thawed fillets in buttered or oiled baking dish. Brush fillets with melted butter or olive oil and season. Bake for 10 to 12 minutes, until fish flakes easily when tested with a fork. Spoon pan juices over fillets before serving.

Sautéing

Heat 2 tablespoons (30 ml) of oil or butter in a skillet over medium-high heat. Season thawed fillets and place in hot skillet. Cook for approximately 2 to 4 minutes on each side until fish flakes easily. For additional flavor, spritz with lemon juice after turning.

Nutritional Highlights

Tilapia, 3.5 oz (99 grams), raw
Calories: 98
Protein: 18.5g
Carbohydrate: 0.0g
Total Fat: 2.4g
Fiber: 0.0g

Health benefits and concerns

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.