Tilapia is a robust, fast-growing, warm-water fish that happens to be a favorite choice for aquaculture. Tilapias are members of the cichlid family that are indigenous to freshwater in Africa and the Middle East. Tilapia production is thriving around the world, having increased from 1.6 metric tons in 1999 to 3.5 metric tons in 2008. China, Bangladesh, Indonesia, the Philippines and Thailand are now the world’s top five producers of tilapia.

A decade ago, tilapias were virtually unknown in the United States, but they are becoming more and more popular. Traditionally marketed to ethnic Asian and African populations, tilapia is now becoming widely accessible to the general population at seafood markets and supermarkets.

Tilapia is sold live, fresh and frozen and in different product forms (whole, gutted and fillets). Most of the tilapias eaten in the US are frozen items that come from China and Taiwan. Central and South America are the main source of imported fresh tilapia. Tilapia farming in the United States provides less than 10% of the tilapia consumed in the country. In 2010, Americans consumed 475 million pounds of tilapia, making it the number one farmed fish consumed in the US.

Due to its white meat fillets and mild flavor, tilapia is a perfect component for many dishes. Tilapias are a good way to get protein and a 3.5 oz. serving contains 28 grams of protein. Tilapia is low in saturated fat, calories, carbohydrates, and sodium. Tilapia also has beneficial amounts of other essential nutrients, including selenium, vitamin B12, niacin, phosphorus, and potassium.

Mercury is a dangerous substance that can normally be concentrated in fish predators near the top of the food chain. Tilapia are omnivores and can eat a wide variety of foods, including plants, animals, and algae. Due to its nutritional characteristics, rapid growth rate, and short life expectancy, tilapia incorporates little or no mercury.

There is some concern about cholesterol levels in tilapia. At 3.5 oz. serving of tilapia contains 57 mg of cholesterol, which is 19% of the recommended daily amount. Cholesterol is a natural steroid that is very important in maintaining the health and well-being of the body. Still, excessive levels of cholesterol, particularly “bad” cholesterol (low-density lipoprotein, or LDL), can lead to heart disease.

Many cold-water fish, such as salmon, trout, herring, and mackerel, contain significant levels of omega-3 fatty acids. High levels of omega-3s help keep your heart healthy and can lower cholesterol and blood pressure.

A study published by the Wake Forest University School of Medicine in 2008 found that farm-raised tilapia have low levels of valuable omega-3s (less than half a gram per 3.5 oz. of fish, similar to swordfish and whitefish). sword), but remarkably high levels of omega-6. Experts revealed that this mixture of fatty acids could cause a harmful inflammatory response in people with coronary heart disease, arthritis, asthma, and various allergic and autoimmune conditions.

In response to this review, an open correspondence from 16 science and health specialists from around the world verified that tilapia can indeed be considered part of a proper diet. They emphasized that tilapia is comparatively low in total and saturated fat and high in protein and vital trace nutrients. Tilapia provides significantly more omega-3s compared to other meat options like hamburger, steak, chicken, pork, or turkey.

The American Heart Association suggests eating fish (especially fatty fish) at least twice (two servings) per week. It’s easy to satisfy this need by consuming tilapia more often or alongside other types of fatty fish, such as salmon and tuna. Given its nutritional benefits, tilapia is a great food option for those focused on healthy eating.