Tilapia (Raw)
Tilapia is a mild-flavored, versatile white fish known for its tender texture. It is commonly used in a variety of culinary dishes, offering a subtle taste that pairs well with many seasonings and cooking methods such as grilling, baking, or pan-frying. As a low-calorie and protein-rich option, tilapia is an excellent choice for those seeking a healthy addition to their meals.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 96 kcal |
| Protein | 20.08 g |
| Total Fat | 1.7 g |
| Saturated Fats | 0.585 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 10 mg |
| Iron | 0.56 mg |
| Magnesium | 27 mg |
| Phosphorus | 170 mg |
| Potassium | 302 mg |
| Sodium | 52 mg |
| Zinc | 0.33 mg |
| Copper | 0.075 mcg |
| Manganese | 0.037 mg |
| Selenium | 41.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.041 mg |
| Riboflavin (Vitamin B2) | 0.063 mg |
| Niacin (Vitamin B3) | 3.903 mg |
| Vitamin B6 | 0.162 mg |
| Folate | 24 mcg |
| Vitamin B12 | 1.58 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.4 mg |
| Vitamin D2 | 3.1 mcg |
Allergen Information:
Tilapia is naturally free from common allergens such as gluten, nuts, dairy, and eggs. However, individuals with fish allergies should avoid it. It is important to ensure proper handling and cooking to prevent cross-contamination with other allergens in the kitchen.
Dietary Preferences:
- High in Protein: A great choice for those seeking to increase protein intake, especially for muscle building and recovery.
- Low in Fat: Tilapia is a lean fish, making it suitable for low-fat and heart-healthy diets.
- Carb-Free: Ideal for low-carb or ketogenic diets.
- Gluten-Free: Naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
- Low in Sodium: A good option for those watching their sodium intake.
Cooking Tips:
Tilapia can be cooked in numerous ways to suit different tastes. It is best to season it simply with salt, pepper, and lemon for a light flavor, or incorporate spices such as paprika, garlic, or cumin for a bolder taste. Baking, grilling, or pan-searing are all excellent cooking methods to achieve a perfectly cooked fillet.
Conclusion:
Tilapia is a nutritious and versatile fish that can fit into various diets and meal plans. With its mild taste, it is perfect for those looking for a healthy, protein-packed option that is low in fat and carbs. Whether you are following a specific diet or simply enjoy fish, tilapia is an excellent ingredient to incorporate into your cooking repertoire.
