Tilapia Fish Recipes - Healthy and Delicious!

There are plenty of tilapia fish recipes to choose from, each offering a slightly different flavor and texture. Tilapia is a very versatile fish and one of the best cooking methods for this fish is to bake it.

All baked fish recipes are mouthwatering but tilapia, as well as being delicious, is a healthy fish and one that is good to include in a nutritionally balanced diet. Because of its mildness, you can combine tilapia with strong sauces. This fish is available all year round and has health benefits if you eat it once or twice a week.

A small piece of salmon contains 158 calories and the same sized piece of tilapia has only 85. The salmon contains 7.9g of fat and the tilapia only 1g for the same sized portion.

Why Tilapia Fish Recipes are So Healthy

There are 85 calories in a small amount of tilapia. The same quantity of salmon offers 158 calories, which is almost twice the amount! Tilapia contains 1g of fat compared to the 7.9g of fat found in the same sized piece of salmon.

There are no carbohydrates or fiber in tilapia. It is a good source of niacin and phosphorus and is low in sodium. Tilapia also boasts protein, selenium, and vitamin B12. It is high in cholesterol and lacks the healthy omega-3 fatty oils but if you eat oily fish like salmon or mackerel frequently, you will get the omega-3 from those.

The nutrients in tilapia vary of course depending on how you cook your tilapia fish recipes. If you marinate the tilapia, you should only do it for a short time, else the proteins will begin to break down and the fish will go mushy. Tilapia is great for grilling but it can tear because it is thin and small. In addition, because tilapia is a very lean fish, it only needs to be grilled for a few minutes, else it can dry out. Tilapia is mild enough to suit most seasonings and grilling is a healthy way of cooking this fish. Grilled fish recipes vary in their difficulty. You can grill a whole fish and add nothing but seasoning or you can use a marinade.

You can use a baked tilapia recipe too. You will need to add fat by brushing on some oil or melted butter, to ensure the fish remains moist. This type of fish can dry out easily because there is very little fat content, so using butter or oil has great results.

When using baked fish recipes, you can place the fish on a bed of onion and celery or bake vegetables alongside it in the same baking dish. You will also need to add oil or butter when sauting tilapia. Steaming this fish is a healthy way to prepare it, since no extra fats are added.

Cooking Tilapia Fish with Oil

You can bake or saut tilapia in oil or melted butter. If you would rather use oil, peanut, or sunflower oil are good choices, as they will not change the flavor of the fish. Many other oils will add their taste to the tilapia. Olive oil or canola oil can be used but you will be able to taste the oil flavor as well as the fish. Preparing tilapia with fats is also healthy, since fats are one of the major food groups required for overall good health.

By: KC Kudra

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