Defining Tilapia and Understanding How It Became a Staple in the Seafood Aisle
Tilapia is a species of freshwater, plant-eating fish, and chances are you ate it last year. On average, each American eats more than 1 pound (lb) of the fish each year. Today, it’s the fourth most consumed fish in the United States, after tuna, salmon, and Alaskan pollock. Tilapia is an inexpensive, mild white fish that’s easy to prepare and cook, making it an appealing dinner choice. But beyond taste, it’s the farming practices that have caused tilapia to explode in popularity. Nicknamed “aqua-chicken,” tilapia can be produced on a mass scale, allowing the fish to be widely available at a high quality and an affordable price. (1) What does that mean? Producers employ selective breeding techniques to cultivate a strong fish. One such strain, in part created with the organization WorldFish, is referred to as “Genetically Improved Farmed Tilapia” (GIFT). This tilapia grows faster than other tilapia varieties, and is easy to grow and farm. It also resists disease and is largely available in Asia and Africa. (2) In developing countries, where more people live in poverty and face food insecurity, this strain of tilapia is an important source of inexpensive protein. (3) The Monterey Bay Seafood Watch recommends shopping for tilapia that was farmed in Peru, Ecuador, Colombia, Honduras, Mexico, Indonesia, or Taiwan. The organization advises against farmed tilapia from China. (4)
Calories: 111Protein: 23 g (46 percent DV, or daily value)Total fat: 2 gSaturated fat: 1 gMonounsaturated fat: 1 gPolyunsaturated fat: 0.5 gCarbohydrates: 0 gFiber: 0 gSugar: 0 g
Salmon A 3-oz fillet of cooked sockeye salmon has 131 calories, 22 g of protein, and 4 g of fat. (6) Compared with tilapia, salmon contains a similar amount of calories and protein. The difference is in the fat. Salmon is a fatty fish, and it has nearly 3 times the fat of tilapia. But salmon also has 500 to 1,500 milligrams (mg) of heart-healthy omega-3 fatty acids per portion. In contrast, tilapia contains less than 200 mg. Cod Like tilapia, cod is another flaky white fish, so one easily substitutes for the other. In terms of nutrition, a 3-oz piece of cooked cod rings in slightly lower in calories (89), protein (19 g), and fat (less than 1 g). (8) When it comes to omega-3s, cod and tilapia contain similar amounts — less than 200 mg per 3-oz portion. (1) Tuna If you’re eating a 3-oz can of tuna, you’ll get 109 calories, 20 g of protein, and 2.5 g of fat, making it comparable with tilapia. (9) Yet tuna generally has more omega-3s than tilapia. For example, wild bluefin tuna contains 1,000 to 1,500 mg of omega-3s; canned white albacore tuna has between 500 and 1,000 mg; and canned light tuna and wild skipjack tuna have between 200 and 500 mg. (1) In addition, fish like tilapia often displaces foods like red meat or processed meats that are associated with weight gain. Fish is a key part of a Mediterranean diet, which is linked to reduced risk of obesity and abdominal fat. (11) That said, like anything else, the weight loss potential of a food often comes down to how it’s prepared. For instance, a light sauté, bake, or grill are waistline-friendly ways to cook, whereas a deep fry or covering the fillet in rich, high-fat sauces will increase the calorie count. It’s important to make the choice that aligns with your health and weight loss goals. When choosing tilapia, look for fillets that have firm, shiny flesh. Some will have been previously frozen, which is completely fine. (Your grocer should list “previously frozen” on the sign.) The edges of the fillet shouldn’t be discolored, dry, or mushy. Avoid fish that smells especially fishy — this could be an indication that it’s not fresh. If you’re buying frozen tilapia fillets, make sure that the package is firmly frozen (not partially defrosted), and there shouldn’t be ice crystals in the package, which indicates that it’s old. If possible, store in a cooler for the trip home. (12) The Monterey Bay Aquarium’s Seafood Watch program recommends farmed tilapia as the “best choice” or “good alternative,” depending on the country they come from. Specifically, you can look for those that are raised in indoor recirculating tanks (worldwide), ponds (from Ecuador) or raceway farms (from Peru) if you want to find the greenest option. (4) If your grocer doesn’t list where the fish is coming from or how it was raised, don’t hesitate to ask — the fishmonger should have this information. You can also look for eco certifications. These may be listed on the label or the front of the package of frozen tilapia. Two organizations that certify tilapia are Global Aquaculture Alliance (BAP) and the Aquaculture Stewardship Council. You can find certified tilapia in major retailers, like Walmart, Whole Foods, and Target, according to the National Fisheries Institute. (14) Once you get it home, put it in your fridge or freezer immediately. (12) If it’s not prepackaged, rinse under cold water, dry with paper towels, and wrap in plastic wrap. To ensure freshness, place on ice as well. You can also freeze it by wrapping in freezer bags or foil before stashing in the freezer. (12) Steam Top tilapia with a variety of vegetables and wrap in a foil packet. Grill for five minutes or heat in the oven at 425 degrees F for 20 minutes. Sear Rinse fish and pat dry with paper towels, then lightly season with salt. Cook fish for two minutes per side in a hot, oiled skillet. Bake In a 425 degree F oven, bake fish uncovered for 20 to 25 minutes. Another potential concern: There’s been buzz that eating tilapia is “worse than” a burger or bacon. (16) The rumor has been around for a decade and is based on the makeup of fats in tilapia. While salmon is rich in omega-3s, tilapia is rich in omega-6s. The thought is that an overload of omega-6s in the diet leads to inflammation in the body. The “burger or bacon” reference is taken from a legitimate study from 2008. (17) Researchers from Wake Forest University noted: “All other nutritional content aside, the inflammatory potential of hamburger and pork bacon is lower than the average serving of farmed tilapia.” Many websites have used that sensational statement as proof that tilapia is bad for you. But the Harvard Heart Letter has since rebutted that claim, saying that while salmon may be a better choice, tilapia still makes for a healthy meal. It actually does contain some omega-3s and offers ample protein for little saturated fat (unlike a food such as bacon, which also poses health risks due to its sodium content). Omega-6s also play an important role in the body, like improving lipid levels and blood sugar function. (16)
