Healthy Baked Tilapia: Nutritional Benefits & Easy Cooking Tips
Tilapia (Cooked, Dry Heat) – Nutritional Information
Tilapia, when cooked using dry heat, is a nutrient-dense and versatile fish, offering a host of essential vitamins and minerals. It is a lean source of protein, low in fat, and virtually free of carbohydrates. Tilapia is an excellent choice for those looking to maintain a healthy diet while enjoying a mild-tasting fish that pairs well with a variety of seasonings and sides.
Here’s a detailed breakdown of the nutritional values of tilapia per 100 grams:
| Nutrient | Amount |
|---|---|
| Energy (Calories) | 128.0 kcal |
| Protein | 26.15 g |
| Total Fat | 2.65 g |
| Saturated Fat | 0.94 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 14.0 mg |
| Iron | 0.69 mg |
| Magnesium | 34.0 mg |
| Phosphorus | 204.0 mg |
| Potassium | 380.0 mg |
| Sodium | 56.0 mg |
| Zinc | 0.41 mg |
| Copper | 0.075 mcg |
| Manganese | 0.037 mg |
| Selenium | 54.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.093 mg |
| Riboflavin (B2) | 0.073 mg |
| Niacin (B3) | 4.745 mg |
| Vitamin B6 | 0.123 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 1.86 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.79 mg |
| Vitamin D2 | 3.7 mcg |
Health Benefits of Tilapia
- High in Protein: With over 26 grams of protein per 100 grams, tilapia is an excellent source of lean protein, crucial for muscle growth, repair, and overall body function.
- Low in Fat: Tilapia contains only 2.65 grams of total fat, making it a heart-healthy choice for those seeking to reduce their fat intake.
- Rich in Essential Minerals: This fish provides a good source of phosphorus, magnesium, potassium, and selenium, which support bone health, nerve function, and immune system performance.
- Vitamin-Rich: While tilapia contains modest amounts of several B vitamins (such as niacin and vitamin B12), it is particularly beneficial for energy metabolism and red blood cell formation.
Allergen Information
Tilapia is considered a low-risk allergen for most individuals, but like all fish, it can cause allergic reactions in people who are sensitive to seafood. If you have a known fish allergy, it is advised to avoid tilapia or any other fish products.
Dietary Preferences
- Gluten-Free: Tilapia is naturally free of gluten, making it suitable for those with celiac disease or gluten sensitivities.
- Low-Carb: As tilapia contains no carbohydrates, it is ideal for those following low-carb, keto, or diabetic-friendly diets.
- Paleo-Friendly: Tilapia fits well into paleo diets, offering a lean protein source without processed ingredients or grains.
Cooking Tips
Tilapia can be cooked in various ways, including grilling, baking, or pan-frying. It pairs wonderfully with lemon, herbs, or spices like paprika, garlic, or thyme. For a simple and healthy preparation, try baking tilapia with a sprinkle of olive oil, fresh herbs, and a squeeze of lemon. Its mild flavor allows it to complement both light vegetable sides and heartier grains like quinoa or rice.
Conclusion
Tilapia is an excellent choice for a healthy, protein-packed meal. It is low in fat, high in essential nutrients, and versatile enough to be incorporated into a wide variety of dishes. Whether you’re looking for a light weeknight dinner or a simple protein addition to your meal, tilapia is an accessible and nutritious option.
