1 fillet (142 g) Lemon Pepper Crusted Tilapia contains 260 calories. Tilapia is a low-calorie and high-protein fish that is an excellent source of essential nutrients. Consuming tilapia can offer numerous health benefits to the body, and it is a popular food choice among fitness enthusiasts and health-conscious individuals.
Apart from the calorie value, one fillet of tilapia provides approximately 24 grams of protein, making it an ideal meal choice for those who want to build and maintain lean muscle mass. Additionally, the fillet provides essential vitamins and minerals, including vitamin B12, vitamin D, selenium, and phosphorus.
In this article, we'll explore the nutritional content, health benefits, and some practical tips on preparing and serving lemon pepper crusted tilapia.
Calories in One Fillet
One fillet (142 g) Lemon Pepper Crusted Tilapia contains approximately 260 calories, making it a low-calorie, but satisfying meal choice. The calorie count is relatively less compared to other high-calorie fish varieties, such as salmon or tuna. For those who are counting calories or following a weight loss diet, tilapia can be an excellent food option.
Amount of Protein
One fillet of lemon pepper crusted tilapia contains approximately 24 grams of protein. The high protein content makes it an ideal meal choice for fitness enthusiasts, athletes, or anyone looking to build and maintain lean muscle mass. Protein is an essential nutrient that plays a crucial role in the growth and repair of muscles, bones, and other tissues in the body.
Grams of Fat
One fillet of lemon pepper crusted tilapia contains approximately 10 grams of fat, making it a relatively low-fat fish choice. The fillet's fat content is primarily unsaturated fats, which are considered good fats that can help lower cholesterol levels and reduce the risk of heart disease.
Cholesterol Content
One fillet of lemon pepper crusted tilapia contains approximately 70 milligrams of cholesterol. While some people may limit their intake of tilapia due to its cholesterol content, it is important to note that dietary cholesterol consumption does not significantly impact blood cholesterol levels in most people. People with high blood cholesterol levels or cardiovascular disease should consult with their healthcare provider before consuming tilapia or any other fish high in cholesterol.
Sodium Count
One fillet of lemon pepper crusted tilapia contains approximately 590 milligrams of sodium. While the sodium content is not high, people who follow a low-sodium diet or have high blood pressure should consume tilapia and other high-sodium foods in moderation.
Vitamin Content
One fillet of lemon pepper crusted tilapia provides essential vitamins and minerals, including vitamin B12, vitamin D, selenium, and phosphorus. Vitamin B12 plays a vital role in the formation of red blood cells and DNA synthesis. Vitamin D is essential for maintaining healthy bones and teeth. Selenium is a powerful antioxidant that can protect the body from oxidative stress, while phosphorus is essential for bone health and the metabolism of energy.
Preparation Tips
Tilapia is a versatile fish that can be cooked in various ways, including baking, frying, grilling, and broiling. For the best flavor, it is recommended to season the fish with lemon pepper or other spices before cooking. When cooking tilapia, it is essential to ensure that it is cooked to an internal temperature of 145°F to kill any harmful bacteria.
Serving Suggestions
Lemon pepper crusted tilapia is a delicious and healthy meal choice that can be served with various sides, including steamed vegetables, brown rice, or a side salad. For a more flavorful meal, consider serving the tilapia with a side of garlic mashed potatoes or roasted sweet potatoes.
Health Benefits
Consuming lemon pepper crusted tilapia can offer numerous health benefits, including weight management, improved heart health, and reduced inflammation. The high protein content of tilapia can help promote satiety, reduce appetite, and aid in weight loss. In addition, the unsaturated fats present in tilapia can help lower cholesterol levels and reduce the risk of heart disease. The fish's selenium content can also protect the body from oxidative stress and inflammation.
Cautions
While consuming lemon pepper crusted tilapia can offer numerous health benefits, it is essential to be mindful of its mercury and cholesterol content. Tilapia is a fish that can be high in mercury, and people who eat fish regularly should limit their intake. Additionally, tilapia is relatively high in cholesterol, and people with high blood cholesterol levels or cardiovascular disease should consult with their healthcare provider before consuming the fish.
Eating healthy doesn't mean sacrificing flavor. Lemon pepper crusted tilapia is a delicious and nutritious meal choice that can offer numerous health benefits to the body.
5 FAQ About Lemon Pepper Crusted Tilapia
1. What Is Lemon Pepper Crusted Tilapia?
Lemon pepper crusted tilapia is a type of seasoned fish that is coated with a mixture of lemon zest, black pepper, garlic powder and other spices, then pan-fried or baked. It is a popular dish in seafood restaurants and is commonly served with vegetables, rice or potatoes.
2. How Many calories Are in Lemon Pepper Crusted Tilapia?
A 142-gram fillet of lemon pepper crusted tilapia contains approximately 260 calories. This makes it a relatively low-calorie and healthy option for those who are watching their weight or trying to maintain a balanced diet.
3. What Are the Health Benefits of Lemon Pepper Crusted Tilapia?
Lemon pepper crusted tilapia is a good source of protein, omega-3 fatty acids, vitamin B12, selenium and phosphorus. These nutrients are beneficial for maintaining healthy bones, heart health, and brain function. Additionally, tilapia is a low-mercury fish, making it a safe and healthy choice for pregnant women and children.
4. How Can I Cook Lemon Pepper Crusted Tilapia?
Lemon pepper crusted tilapia can be cooked in a variety of ways, including pan-frying, baking, grilling or broiling. To pan-fry, simply heat a few tablespoons of oil in a non-stick pan over medium-high heat, then add the seasoned tilapia fillet and cook for a few minutes on each side until golden brown and crispy. To bake, place the fillet on a baking sheet lined with parchment paper and bake in a preheated oven at 375°F for 12-15 minutes, or until the fish flakes easily with a fork.
5. How Should I Serve Lemon Pepper Crusted Tilapia?
Lemon pepper crusted tilapia can be served with a variety of sides, such as steamed vegetables, roasted potatoes, rice, or a mixed greens salad. It pairs well with a light vinaigrette or lemon-butter sauce. Garnish with lemon wedges and fresh herbs for extra flavor and presentation.