There is no doubt that omega-3 fatty acids are beneficial for your health. They can lower triglyceride levels in your blood and ease the joint pain and stiffness associated with rheumatoid arthritis. They might even help with depression, asthma, ADHD, alzheimers and dementia. It even appears that one omega-3 fatty acid, DHA, may be important to developing infants.
The three most important Omega-3 fatty acids are EPA, DHA and ALA. The last one, ALA, is found in nuts and seeds, whereas EPA and DHA are primarily found in fish. Most health organizations agree that a diet consisting of between 250 and 500 milligrams per day should be recommended, but that can be difficult without using supplements unless you want to eat fish every day.
A single four ounce serving of tilapia contains about 200 milligrams of Omega-3 fatty acids. Similar amounts can be found in cod, haddock, mahi mahi and yellowfin tuna. Even shrimp, lobster and scallops can deliver 200 milligrams of omega-3 per serving. So whats the problem? Well, not everyone likes to eat omega-3 rich foods every day. For those people there are a couple of options: supplements and salmon. With supplements you can scarf down as much omega-3 as your stomach can handle and with salmon you can get about 1500 milligrams with each serving. This may be why omega-3 fans love salmon so much, but theres still a problem.
To get the recommended intake of between 1750 and 3500 milligrams per week with salmon as the only source of Omega-3 and without supplements, a person would have to eat salmon every 3rd day for the rest of their life. You cant simply eat two large servings once per week, your body would just eliminate the “overdose”. This is also why you cant take a whole months worth of vitamins at a time either, your body just doesnt work that way.
Dont forget, there are also many plants and non-fish foods that are decent sources of omega-3. Brussels sprouts, kale, spinach, broccoli and cauliflower are all excellent examples. Walnuts, flax, chia and hemp seeds are almost as high as salmon. And when you consider all the foods that are fortified with omega-3 these days, you can count in eggs, margarine, milk, juice, soy milk, yogurt, breads, cereals, pastas, peanut butter, oatmeal and even pumpkin seeds. Oh, and dont forget cooking oils like Canola and other oils such as cod liver, flaxseed, soybean, walnut and mustard. They are all good sources of omega-3.
While were on the subject, did you know that salmon isnt even the highest fish-based source of Omega-3? Its true. Both mackerel and herring are higher. In fact, mackerel is five times higher than salmon. But unless youre a performer at Sea World being rewarded for tricks by a trainer, you probably arent eating much of that. Herring on the other hand is very popular. So why arent the salmon cheerleaders also shouting for kipper snacks?
Is salmon a tasty fish with comparatively high omega-3 fatty acids? It certainly is. And if you like eating the same thing every couple of days and youre okay with paying a high price for those meals, then a diet of salmon is for you. But if you are a normal human being who likes to treat their tastebuds to wide range of flavors, then a diet consisting of a healthy variety, including delicious tilapia, can provide you with steady a intake of the recommended levels of omega-3 fatty acids.
Omega-6 fatty acids are essential for human health. They are important for healthy skin and hair growth, bone health, the reproductive system and they even help regulate metabolism. There are many types of Omega-6 fatty acids that have been studied or used in the treatment of a wide range of conditions including diabetic neuropathy, rheumatoid arthritis, allergies, ADHD, breast cancer, eczema, hypertension, symptoms of menopause, osteoporosis, PMS and MS. You need omega-6 fatty acids. Without them your body would not kill bacteria or heal wounds and you would die.
Health note: According to the Health Publication of Harvard Medical School, Omega-6 fatty acids have also been linked to protection against heat disease.
When thinking about omega-3 vs. omega-6, its best to not think of them as good vs. bad, but rather as Yin and Yang, working together in proper balance. Its no so much as how many milligrams of omega-6 your body needs, but rather how much omega-6 your body needs in relation to the milligrams of omega-3 youve taken in expressed as a ratio. So for example, salmon is about 4 parts of omega-3 to one part of omega-6, or 4:1, which is pretty good for a single food item. But a single food item does not make a meal, let alone an entire weeks worth of meals.
In comparison, tilapia contains 3 parts of omega-3 to 4 parts of omega-6, or 3:4. Again, were only talking about a single food item. Almonds, pecans, pumpkin and sunflower seeds contain far more omega-6 per serving than tilapia, as do most cooking oils, salad dressings and mayonnaises. And it wouldnt be fair to leave out the fact that beef ribs, lamb, milk, cheese, butter, chicken thighs, turkey and pork are all higher in omega-6 than tilapia. And as if that wasnt enough, you can include french fries, onion rings, Filet-O-Fish sandwiches and Subway tuna subs to the list of foods higher in omega-6 than tilapia. And finally, corn chips, cheese puffs, potato chips (including reduced fat), tortilla chips, brownies, blueberry muffins, graham crackers and even Twix Bars. Which all makes one wonder why every year theres another minor-celebrity guest on Dr. Oz telling everyone that tilapia is bad for your health.
People who rely completely on one food item or source are bound to develop deficiencies. So by simply eating a variety of foods, you can balance your intake of omega-6 and omega-3 fatty acids for optimal health.
A single four ounce serving of tilapia is around 112 calories. Great news for anyone watching their weight.
Just four ounces of tilapia provides you with nearly half of the suggested daily value for protein, 46% to be exact.
There are 331 milligrams of potassium in a single serving of tilapia. Thats 9% of what your body needs each day. Its about the same as a banana.
How to Cook Tilapia
It’s best to buy tilapia filets that are moist and the same color all the way around, especially around the edges. Keep it in the fridge or freezer until youre ready to cook it.
If possible, you should buy fresh, whole tilapia. Fillets that are frozen lose their texture and taste.
Best way to cook tilapia
Tilapia can be sautéed, poached, baked, grilled, or fried (though thats the least healthy option). It can be paired with many seasonings. Here are some tips for some of the most popular methods.
Baked tilapia
For best results, thaw frozen fillets in the refrigerator. Set the oven to 450 F. Place your fillets on a shallow, oiled baking dish. Brush with olive oil or melted butter. Tilapia fillets are thin, so its important not to overbake them. The general rule of thumb is to bake for 4-6 minutes for each 1/2 inch of thickness.
Air-fryer tilapia
You can make tilapia with minimal oil, just a little cooking spray, in an air fryer. Set the temperature to 400 F and put the sprayed fillets in the basket in a single layer. Cook 6-8 minutes, flipping once, checking to make sure the fish reaches a safe 145 degrees.
Pan-fried or sautéed tilapia
In a pan, brown tilapia fillets in about two tablespoons of hot olive oil for about two to three minutes on each side. This will make the fish crispy. Â.
Tilapia is sometimes referred to as “the chicken of the sea” because of its mild flavor. Its often heavily seasoned or paired with a flavorful sauce to boost tastiness. Â.
Here are some easy ideas for dressing up tilapia:
- Grill it for fish tacos.
- Before you bake it, add garlic, butter, and lemon juice to it.
- Sautee it with chili powder, herbs, and pepper.
- Bake and cover it with a cilantro cream sauce.
- Stuff it with breadcrumbs, sage, and celery.
Tilapia ceviche
Mix raw flaked tilapia with lime juice and put it in the fridge for about 20 minutes, until it turns white. This makes a tasty topping for tostadas. Then combine it with chopped tomatoes, onions, cucumbers, cilantro, salt, pepper, and, if you like, hot sauce. Â.
Tilapia Veracruzana
To make this dish, cook tilapia filets in olive oil until they’re just done. Take them out of the pan and add crushed tomatoes, onion, garlic, chilies, olives, and capers. Cover the fish in the sauce and heat for about 5 minutes in the oven.
Blackened tilapia
Salt, pepper, dried thyme, dried oregano, onion powder, smoked paprika, and other spices should be mixed together and pressed into fillets. Cook in a skillet with heated oil for 2-3 minutes per side, then sprinkle with lemon juice.
Eating tilapia can be an inexpensive way to enjoy the health benefits of fish. It doesn’t have as many healthy omega-3 fats as some other fish, but it does have a lot of protein and other good things for you. No, it’s not a fake fish like some people say online. It usually comes from farms instead of the wild.
Potential Health Risks of Eating Tilapia Fish
Although eating tilapia offers many potential health benefits, it also carries some risk.Â
Eating large amounts of tilapia and other fish could expose you to certain cancer-causing chemicals. This is especially true in places where a lot of fisheries are close to industrial parks that pollute the water with heavy metals.
Tilapia allergy
An estimated 1% of people are allergic to some types of finned fish. New fish allergies can develop in adults. The most common problems are with salmon, tuna, and halibut, but tilapia can cause allergic reactions as well. If you’re allergic to one type of finned fish, you might also be allergic to others. If you’ve ever had a reaction to fish, like hives, stomach cramps, or trouble breathing, you should talk to your doctor about what’s safe for you. Â.
Tilapia farming
Many concerns about tilapia safety center on farming practices. But these practices are very different. The most worrying ones are those that involve fish farms in China, where a lot of the frozen tilapia in the US comes from. Â.
Some reports from the U. S. Chinese fisheries have been found to use a lot of antibiotics and feed fish animal waste, which could make the fish sick. Both the government and private seafood monitoring groups have found these practices to be questionable. Its unclear how widespread those practices are. Most farmed tilapia eat corn and soybean meal. Â.
Early in their lives, farm-raised tilapia may also be given hormones, but the hormones don’t stay in the fish that is caught. Such hormones are rarely used in North Americans farms.
Some shipments of tilapia and other fish from China have been turned away by the FDA, but it says that imported fish for sale in the U.S. S. consumers must meet the same safety standards as food produced in the U. S.
Is tilapia high in cholesterol?
Tilapia has some cholesterol, about 55 milligrams in a 4-ounce serving. In comparison, an egg has about 200 milligrams of cholesterol and a small pork chop has about 85 milligrams. This doesn’t make it a high-cholesterol food, though. Tilapia has about the same amount of cholesterol as other fish, but less than shrimp and lobster.
Is tilapia a fake fish?
Tilapia are real fish. Humans have been catching tilapia in the wild for thousands of years. Farm raised fish are newer and were bred to make food production more efficient. They are real and have skin and bones, just like other fish, despite what you may read online. Â.
Is tilapia a junk fish?
Concerns about how tilapia is farmed and the fact that it has few omega-3 fats and many omega-6 fats have hurt its reputation. But it wouldnt qualify as a junk food under most standards â because it does have nutritional value. Â.
Tips to Source Safe Tilapia
Some people might not want to buy tilapia from China because they are worried about safety and the damage that the farms do to the environment because they are not well regulated. Roughly three-quarters of frozen tilapia sold in the United States come from China. Â.
To choose potentially safer tilapia with a lighter environmental impact, carefully read labels and consider:
- Buying tilapia from Colombia, Mexico, Indonesia, or Taiwan
- Asking restaurants the source of their tilapia
- Buying tilapia that is Aquaculture Stewardship Council, BAP Certified, or Naturland certified is a good idea.
- Buying locally raised tilapia from a farmers market, where available
Is farmed tilapia healthy?
Almost all tilapia on the market is farmed, and the FDA says fish sold in the U. S. is safe. You should look for fish that was raised in other countries or, if possible, buy from local farmers if you are worried about how fish is raised in China or anywhere else. Also, farming practices can change over time, so check for the most current information from watchdog groups.
Tilapia price
One reason tilapia is so popular is that its generally less expensive than other fish. Thats because tilapia are easy to farm, eat a low-cost plant diet, and are widely available worldwide.
FAQ
Does tilapia have enough omega-3?
Is tilapia the healthiest fish?
Is tilapia or salmon healthier?