A 112-gram serving of tilapia fillet contains around 90 calories, making it a low-calorie option for those looking to incorporate fish into their diet. In this article, we'll explore the nutritional facts of tilapia fillet, its calorie and protein content, as well as its benefits and risks as part of a healthy diet.
Not only is tilapia low in calories, it is also a good source of protein, providing 21 grams per 112-gram serving. It is also low in fat, with only 1.5 grams per serving. Tilapia is a good source of vitamins and minerals, including vitamin B12, selenium, and phosphorus.
When it comes to seafood, tilapia is a versatile and popular option due to its mild flavor and firm texture. It can be baked, grilled, or pan-fried and served with a variety of seasonings and sauces.
What is Tilapia Fillet?
Tilapia is a freshwater fish that is native to Africa but is now widely farmed in many countries around the world, including the United States. Tilapia fillet is the boneless, skinless portion of the fish that is often sold fresh or frozen in grocery stores. Tilapia has a mild flavor and firm texture, making it a popular and versatile ingredient in many dishes.
Nutritional Facts of Tilapia Fillet
A 112-gram serving of tilapia fillet contains approximately: • 90 calories • 21 grams of protein, 1.5 grams of fat, and 0 grams of carbohydrates
Calories in Tilapia Fillet
Tilapia fillet is a relatively low-calorie option compared to other types of meat and fish. A 112-gram serving of tilapia fillet contains approximately 90 calories.
Protein Content in Tilapia Fillet
Tilapia fillet is a good source of protein, providing approximately 21 grams per 112-gram serving. Protein is an essential nutrient that plays a key role in building and repairing tissues in the body, as well as supporting immune function and hormone production.
Calorie Comparison with Other Fish
Compared to other types of fish, tilapia fillet is a relatively low-calorie option. For example, a 112-gram serving of salmon contains approximately 206 calories, while a 112-gram serving of tuna contains approximately 122 calories.
Tilapia as Part of a Healthy Diet
Tilapia can be an excellent addition to a healthy, balanced diet. Not only is it low in calories and high in protein, but tilapia is also a good source of vitamins and minerals. However, it is important to choose tilapia that has been sustainably farmed and harvested to minimize environmental impact.
Cooking Tilapia Fillet
Tilapia fillet is a versatile ingredient that can be cooked in a variety of ways. Some popular cooking methods include baking, grilling, and pan-frying. Tilapia can be served with a variety of seasonings and sauces to add flavor and enhance its mild taste.
Benefits of Consuming Tilapia Fillet
Consuming tilapia fillet can offer several potential health benefits, including: • Low in calories and fat • High in protein and a good source of vitamins and minerals
Risks of Consuming Tilapia Fillet
While tilapia can be a healthy part of a balanced diet, there are some potential risks to be aware of. Some concerns have been raised about the environmental impact of tilapia farming, as well as the use of antibiotics and other chemicals in some farming operations. Consumers should also be aware of the potential for mercury contamination in some types of fish, including tilapia.
Conclusion
Tilapia fillet is a low-calorie and high-protein option that can be a healthy addition to a balanced diet. Consumers should choose tilapia that has been sustainably farmed and harvested, and be aware of the potential risks associated with some types of farming and fishing practices.
Frequently Asked Questions About Tilapia
1. What is the nutritional value of a tilapia fillet?
A tilapia fillet weighing 112 grams contains approximately 90 calories. It is a good source of protein, low in fat, and rich in vitamins and minerals.
2. Is tilapia a healthy fish option?
Yes, tilapia is a healthy fish option as it is low in fat and calories, and high in proteins and minerals like selenium that promote good health. However, it is important to source tilapia from sustainable, reliable sources to avoid consuming fish that may contain high levels of toxins and pollutants.
3. How should I prepare tilapia?
Tilapia can be prepared in a variety of ways such as grilling, baking, pan-frying, or poaching. It is a versatile fish that can be easily paired with different flavors and ingredients. A simple recipe involves seasoning the fillet with lemon, garlic, and herbs, and baking it in the oven for 10-12 minutes at 375°F.
4. Can tilapia be consumed by people with allergies?
People with fish allergies should avoid consuming tilapia as it belongs to the fish family and may trigger allergic reactions. It is important to consult a doctor before including tilapia in your diet if you have a fish allergy, or any other dietary restrictions.
5. Where is tilapia commonly found?
Tilapia is a freshwater fish that is commonly found in warm, shallow waters in countries like Africa, China, South America, and the United States. It is a popular fish in the food industry and can be found in many restaurants and grocery stores.