Tilapia Fish Recipes - Healthy and Delicious!

There are many tilapia fish recipes, each of which offers a slightly different texture and taste. Tilapia is very versatile and there are several recommended cooking methods, baking being one of the best.

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.

Health Benefits of Tilapia Fish Recipes

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.

Tilapia fish recipe nutrients vary depending on how the fish is prepared and cooked and what fats or sauces are added. You can marinate tilapia but you should only marinate it for a short time because else the proteins will be broken down, resulting in mushy fish. Grilling is another cooking method although tilapia does tend to be thin and small, meaning it tears easily if you are not careful. It needs only a few minutes grilling else it might dry out. Tilapia has a delicate taste and suits most seasonings. Grilling is a healthy way of cooking tilapia. You might want to grill a whole fish with some seasoning added or you might want to marinate it first.

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.

Using Oil in Tilapia Fish Recipes

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.

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