Tilapia isn"t the sexiest filet in the case, but it"s the most versatile. This farm-raised fish has mild-tasting, flaky, and also firm flesh -- and it"s loaded v nutrition, too. You deserve to fry the up for tacos, toss it in a stew, or broil it and also serve it on a bun.
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Tilapia is native to the center East and Africa, but now fisheries in more than 80 countries raise them. The three main species are:Nile (also referred to as Black)Mozambique (also dubbed Red)Blue
Tilapia is much more affordable than seafood celebs favor shrimp and also salmon, and also it has a better backstory, too. Follow to biblical scholars, tilapia is the kind of fish that Jesus provided to feeding the masses in ~ the Sea that Galilee.
Americans eat more than 1 lb of tilapia per person every year. Here"s what"s in it and also how it increases your health.
Nutrients every Serving
A 3-ounce fillet has:111 calories0 grams the carbohydrates
Loaded through Fatty Acids
It"s a classic case of great fish getting bad press. A examine of wild and also farmed fish make headlines once it reported the tilapia doesn"t have as many heart-healthy omega-3 fat acids as various other fish, favor salmon.
While that"s true, tilapia tho packs much more omega-3 fats 보다 beef, pork, chicken, or turkey. Omega-3s support the membranes about every cabinet in your body and also play crucial roles in her heart, blood vessels, lungs, and immune system -- her body"s defense against germs.
Tilapia is additionally high in omega-6 fats, thanks to the corn that eats. Omega-6s are an additional essential fatty mountain your body can"t do on its own. These fats assist keep your cholesterol under control. They likewise prepare her muscle cell to respond come insulin -- the hormone the helps rotate sugar right into energy. That"s a good benefit, particularly if you have diabetes.
Tilapia"s practically 23 grams of protein every serving fills you up and also helps you feel complete longer.
Your body offers protein to:Build bones and also muscleHeal tissueMove oxygen v your bodyDigest foodBalance hormones
One tilapia filet offers your human body 12 milligrams of calcium the can"t make on that is own. This mineral makes your skeleton stronger, helps her blood clot, and tells her muscles to contract and also your love to beat.
Tilapia has about 47 micrograms that selenium. The encourage Dietary pin money (RDA) for this crucial chemical is 55 micrograms for human being ages 18 and older. Her thyroid gland needs selenium to occupational right. So perform your DNA and also reproductive and also immune systems.
Low in Mercury
Because tilapia is a farm-raised fish -- generally in closed-tank solution -- they have less call with contamination than various other fish. This means they have the least mercury possible.
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Tilapia gets the main thumbs up for children and for women who space breastfeeding or pregnant. Yet if you room pregnant or breastfeeding, you need to limit consumption to 8-12 ounces of the fish every week.
To make certain you acquire all the wellness benefits of tilapia, buy filets that are moist and also uniform in color, especially around the edges. Store it in the fridge or freezer until you"re all set to cook.
For tilapia recipes, examine out:
SOURCES:University the Wisconsin Sea provide Institute: "Tilapia."Delaware Sea Grant: "Tilapia."Harvard health and wellness Publishing: "Flap end Tilapia sends out Wrong Message," "No need to Avoid healthy Omega-6 Fats."National institutes of Health: "Omega-3 fatty Acids," "Selenium."Mayo Clinic: "Omega-6 fat Acids: can They reason Heart Disease?"BreastCancer.org: "Portion size."U.S. Department of Agriculture: "Fish, tilapia, raw."
Piedmont Healthcare: "Why is protein vital in your diet?"National Osteoporosis Foundation: "Calcium/vitamin D."Environmental Defense Fund: "Tilapia."NYC.gov: "Eat Fish, select Wisely: Protect against Mercury."
FDA: "Selecting and also Serving Fresh and also Frozen Seafood Safely."