If you're looking for a tasty and easy-to-prepare seafood dish, breaded tilapia is a great option. With just 240 calories per serving (4 oz or 113 g), it's a healthy choice that's rich in protein, vitamins, and minerals.
Tilapia is a relatively mild-tasting fish that's versatile and can be prepared in a variety of ways. Adding breadcrumbs and spices to the fillets and then baking or pan-frying them creates a crispy, flavorful coating that enhances the fish's natural taste.
In this article, we'll explore the nutritional content of breaded tilapia, its health benefits, and some delicious recipes that you can try at home.
Calories Per Serving
A serving of 4 oz (113 g) of breaded tilapia contains approximately 240 calories. This makes it a relatively low-calorie food that's ideal for weight loss and weight management. When compared to other meats and fish, tilapia is lower in calories, fat, and cholesterol.
Sources of Protein
Tilapia is an excellent source of protein. A 4 oz (113 g) serving of breaded tilapia provides approximately 26 grams of protein, which is roughly half of the daily recommended intake for most adults. Protein is essential for the growth and maintenance of lean muscle mass in the body. It also plays a role in the production of hormones, enzymes, and other vital biological compounds.
Sources of Fat
Breaded tilapia is relatively low in fat, with only around 7 grams per serving. The fat content comes mostly from the breadcrumbs used in the recipe. It's important to note that not all fat is bad for you. Some fats, such as those found in fish, are beneficial for heart health and overall well-being.
Sources of Carbohydrates
Breaded tilapia contains a small amount of carbohydrates, mostly from the breadcrumbs used in the recipe. However, it's still a relatively low-carb food that can fit into most dietary plans, including low-carb and keto diets.
Micronutrient Content
Tilapia is a rich source of vitamins and minerals. A 4 oz (113 g) serving of breaded tilapia contains significant amounts of vitamins B6 and B12, niacin, phosphorus, and selenium. These micronutrients are essential for optimal health and play a role in a variety of bodily functions, including energy production, DNA synthesis, bone formation, and immune system function.
Caloric Breakdown
A serving of 4 oz (113 g) of breaded tilapia contains approximately 240 calories. The macronutrient breakdown is roughly as follows: Protein: 26 grams Fat: 7 grams
Portion Sizes
The serving size for tilapia is 4 oz (113 g). However, you can adjust the portion size to suit your individual needs and nutritional goals. If you're trying to lose weight, you may want to eat a smaller portion and pair it with a salad or vegetables. If you're trying to gain weight, you may want to eat a larger portion and pair it with a complex carbohydrate like brown rice or quinoa.
Health Benefits
Breaded tilapia offers a variety of health benefits. Here are some of the top benefits: 1. High in protein: Tilapia is a rich source of protein, which is essential for muscle growth and maintenance. 2. Low in calories: Compared to other meats and fish, tilapia is relatively low in calories, making it an ideal choice for weight loss and weight management.
Here are some additional nutritional facts about breaded tilapia: - A serving of 4 oz (113 g) contains approximately 26 grams of protein. - Tilapia is low in calories, fat, and cholesterol.
Recipes
Here are some delicious recipes that you can try using breaded tilapia: - Lemon Garlic Tilapia: This recipe features pan-fried tilapia fillets with a zesty lemon garlic sauce. It's a light and refreshing dish that's perfect for spring or summer. - Spicy Breaded Tilapia: If you like a little heat, this recipe is for you. The tilapia fillets are coated in a spicy breadcrumb mixture and baked until crispy and golden brown.
Eating seafood is healthy for the body and brain. Fish and other seafood are the major sources of healthful long-chain omega-3 fats and are also rich in other nutrients such as vitamin D and selenium, high in protein, and low in saturated fat.
Frequently Asked Questions About Breaded Tilapia
1. What is breaded tilapia?
Breaded tilapia is a fillet of tilapia that has been coated with breadcrumbs, flour and other seasonings, and then cooked.
2. How many calories are in 4 oz of breaded tilapia?
There are 240 calories in a 4 oz (113 g) serving of breaded tilapia.
3. Is breaded tilapia healthy?
Breaded tilapia can be part of a healthy and balanced diet if consumed in moderation. Tilapia is a good source of protein, vitamins, and minerals, but the breadcrumbs and flour used in the breading process can add extra calories and carbohydrates. It is also important to note that some types of tilapia are farmed in ways that may have negative environmental and social implications.
4. How should I cook breaded tilapia?
Breaded tilapia can be cooked in a variety of ways, such as baking, frying, or broiling. Follow the instructions on the package or recipe that you are using, and make sure that the internal temperature of the fish reaches at least 145°F (63°C) for it to be safe to eat.