Tilapia Fillet

Tilapia Fillet: A Nutrient-Packed, Versatile Seafood Option

Tilapia fillet is a popular and versatile fish known for its mild flavor, firm texture, and ease of preparation. Sourced from freshwater fish, particularly from Tilapia species, this fillet offers a great way to incorporate lean protein into your diet. Its delicate taste makes it a favorite in various cuisines worldwide, and it can be grilled, baked, fried, or pan-seared to suit any preference.

Nutritional Facts

Tilapia fillet is a low-calorie, nutrient-dense seafood option that supports a healthy lifestyle. Here’s a breakdown of its nutritional value per 4-ounce (113 grams) serving:

• Calories: 120-130 kcal
• Protein: 22-23 grams
• Total Fat: 2.5-3 grams
  • Saturated Fat: 0.5 grams
  • Monounsaturated Fat: 1 gram
  • Polyunsaturated Fat: 0.7 grams
• Cholesterol: 60-70 mg
• Carbohydrates: 0 grams (free of carbs)
• Fiber: 0 grams
• Sugars: 0 grams
• Sodium: 50-60 mg
• Potassium: 400-500 mg
• Vitamins and Minerals:
  • Vitamin B12: 1.5 mcg (25% DV)
  • Niacin (Vitamin B3): 3.5 mg (20% DV)
  • Vitamin D: 5 mcg (15% DV)
  • Phosphorus: 200 mg (20% DV)
  • Selenium: 20 mcg (30% DV)

Health Benefits

1. High-Quality Protein: With over 20 grams of protein per serving, tilapia fillet is an excellent source of lean protein. Protein supports muscle growth, tissue repair, and a healthy immune system.
2. Low in Calories and Fat: Tilapia is naturally low in calories and fat, making it a great option for those looking to maintain or lose weight while still getting essential nutrients.
3. Rich in Omega-3 Fatty Acids: Although not as rich as fatty fish like salmon, tilapia contains beneficial omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function.
4. Rich in Vitamins and Minerals: Tilapia is an excellent source of vitamin B12, which helps with red blood cell production, and selenium, a mineral with antioxidant properties that may help prevent cell damage.
5. Heart Health: The combination of lean protein, low saturated fat, and omega-3s makes tilapia a heart-healthy option that helps reduce cholesterol levels.

Incorporating tilapia fillet into your meals provides a nutritious, flavorful alternative to heavier meats. Whether you enjoy it on its own or in recipes like fish tacos or seafood stir-fries, it’s a perfect option for health-conscious eaters.