Tilapia is a freshwater fish that is known for its mild taste and versatility in cooking. At only 110 calories in a single 113 g fillet, it is a great option for those who are health-conscious and looking to add more protein to their diets.
In addition to its low calorie count, tilapia is also a good source of protein, omega-3 fatty acids, and vitamin B12. It is also low in fat and carbohydrates, making it a great option for those who are watching their waistlines.
In this article, we'll explore the nutritional benefits of tilapia, how to cook it, and some delicious serving suggestions.
Calories in 1 Tilapia Fillet
As mentioned earlier, a single 113 g tilapia fillet contains about 110 calories. This makes it a great option for those who are looking to keep their calorie intake in check.
Protein content
Tilapia is a great source of protein, with a single fillet containing about 23 grams. This makes it an excellent option for those who are looking to add more protein to their diets.
Fat content
A single tilapia fillet contains about 2 grams of fat, with less than 1 gram being saturated. This makes it a great option for those who are looking to maintain a healthy heart and watch their fat intake.
Sodium content
A single tilapia fillet contains about 50 mg of sodium. While this may not seem like much, it's important to keep in mind if you are watching your sodium intake.
Carbohydrates content
Tilapia is an excellent option for those who are watching their carbohydrates, with a single fillet containing only 1 gram of carbs.
Vitamin B12
A single tilapia fillet contains about 15% of your daily recommended intake of vitamin B12. This important vitamin is essential for maintaining healthy nerve cells and red blood cells.
Omega-3 Fatty Acids
Tilapia is a good source of omega-3 fatty acids, which have been shown to have a number of health benefits, including reducing inflammation and improving heart health.
Cooking methods
Tilapia can be prepared in a variety of ways, including baking, broiling, grilling, and sautéing. One popular method is to bake it with lemon and herbs for a simple and flavorful dish.
Serving suggestions
Tilapia can be served with a variety of sides, including roasted vegetables, rice, and quinoa. It can also be used in tacos, salads, and sandwiches for a quick and easy meal.
Health Benefits
In addition to its nutritional benefits, studies have also shown that tilapia may have anti-inflammatory properties and help improve insulin sensitivity.
"Tilapia is a great option for those who are looking to add more protein to their diets."
FAQs About Tilapia Fillets
1. How many calories are in a serving of Tilapia fillets?
One fillet of Tilapia weighing 113 grams contains 110 calories.
2. What are the health benefits of eating Tilapia fillets?
Tilapia fillets are a rich source of lean protein, Omega-3 fatty acids, vitamin B12, phosphorus, and selenium. These nutrients are beneficial for a healthy heart, brain, and bone health, among others.
3. How to prepare Tilapia fillets?
Tilapia fillets can be baked, grilled, pan-fried or sautéed. Season them with salt and pepper, drizzle olive oil and lemon juice to enhance the flavor. Serve with steamed vegetables or a side salad to make a healthy and nutritious meal.
4. Can we eat Tilapia fillets during pregnancy?
Yes, Tilapia fillets can be consumed in moderation during pregnancy. However, it is advisable to consult with a doctor to ensure adequate nutrition and avoid any potential health risks.
5. Is it safe to eat Tilapia fillets regularly?
Yes, Tilapia fillets can be consumed regularly as part of a balanced diet. However, it's essential to choose fresh or frozen Tilapia fillets from a reputable source, as they can contain contaminants if farmed in poor conditions.