Tilapia

Also known asSt Peter's Fish · Oreochromis niloticus · 罗非鱼

Name: Tilapia (genus Oreochromis and related cichlids) — a group of freshwater fish native to Africa and the Middle East, now among the most widely farmed fish in the world, with white, lean, mild-flavoured, firm flesh. The Nile tilapia (Oreochromis niloticus) is the most common.

Description

Tilapia have been farmed for thousands of years, and ancient Egyptian tomb art shows them being kept in ponds. They are hardy, fast-growing, herbivorous or omnivorous fish that tolerate poor water conditions, so can be farmed cheaply in ponds, cages and tanks, which has made them an important source of protein in Africa, Asia and Latin America. China is by far the largest producer, followed by Indonesia and Egypt.

Tilapia is known as St Peter's fish in Israel, from the Sea of Galilee. The fish has a very mild, slightly sweet flavour and a firm, flaky texture, and is usually sold as skinless fillets. Compared with oily fish, it is low in omega-3 and relatively higher in omega-6, but it is inexpensive and low in mercury.

Main nutrition value

Tilapia is a lean, white fish, low in fat and calories, and a good source of high-quality protein, selenium, vitamin B12, phosphorus and iodine. It is low in mercury, but also low in omega-3 compared with oily fish.

How best to be consumed

Tilapia is mild, and takes on the flavours of what it is cooked with.

1. Bake, grill or pan-fry fillets for 3 to 4 minutes per side, with lemon, herbs, spices or a crumb crust.
2. Cook whole, grilled or fried, as in West African and Caribbean cooking, with a spicy sauce.
3. Add to tacos, curries, stir-fries and soups.
4. Cook to 63°C, or until opaque and flaking.
5. Choose ASC- or BAP-certified tilapia, and avoid fish from poorly regulated farms.

Overconsumption could cause…

Tilapia is healthy in food amounts, with some points.

1. Fish allergy, which can be severe and is usually lifelong, so anyone allergic must avoid fish and check labels, including fish in sauces and dressings.
2. Low omega-3 compared with oily fish, so it should not be your only fish.
3. Environmental and quality concerns about some farms, particularly where water is polluted or feed is poor, so choose certified products.
4. Off flavours, such as muddiness, in fish from poor farms.

GroupsWhite FishFinfishHigh proteinLow fatLow sodiumRich in seleniumRich in vitamin B12Fresh

Related foodsSeabassGrouperHalibutPerchHakeSnapper

Wikipedia — Tilapia, used for origin, naming and history: https://en.wikipedia.org/wiki/Tilapia