Tilapia Fish
Affordable and versatile, Tilapia is rapidly becoming one of the most popular seafood in the United States. With its mild “non-fishy” flavor and pleasing flaky texture, it’s not surprising that kids and adults alike are fans of this fish.
Because it is fast-growing and has herbivore eating habits, Tilapia has very low levels of mercury. It is naturally high in protein and an excellent source of phosphorus, niacin, selenium, vitamin B12 and potassium. When lightly prepared, Tilapia is also low in total and saturated fats, calories, carbohydrates and sodium. Great for those watching their diets!
Tilapia can also an environmentally-friendly fish choice. According the the Monterey Bay Aquarium Fish Watch Guide, U.S. domestically farmed Tilapia is more sustainable and better regulated than other imported product. If you can’t find domestic, a good alternative is Tilapia from Central and South America.
Selection and Storage
Boneless Tilapia fillets are easily identifiable by their distinctive palm-shape and slightly pinkish hue. A V-cut is made in the meaty part of the fillet to remove the pin bones. Fresh or frozen fillets are commonly sold in 3-5ounce or 6-8ounce portions.
Fresh fish meat is very perishable so remember to purchase seafood last and keep it cold during the trip home. Many people prefer to buy fish frozen, especially those of us not near the coasts. Thaw frozen fish just before use to maintain its freshness as thawing and re-freezing can damage its delicate texture and flavor.
Cooking
Tilapia lends itself well to a variety of cooking types. It’s excellent for grilling and broiling and is also great baked or pan fried. Because of its mild flavor, it can stand up to more intense spices and marinades, such as your favorite salad dressing. Have leftovers? Add leftover broken or flaked pieces to salads, soups, or try some breaded fish cakes.
Regardless of the color or type of Tilapia, it cooks completely white. This makes it an excellent substitute for nearly any white fish (e.g.: sole, flounder, cod, or haddock) in recipes. When cooking fresh Tilapia, a general rule is 10 minutes per inch of thickness at 400-450 degrees F, flipping halfway through the cooking time. If using frozen fish, double the cooking time specified in your recipe. Fish cooks quickly and is done when the flesh becomes opaque and flakes easily with a fork.
Tips
- To prevent fish from sticking during grilling, remember to liberally oil the grill prior to heating.
- After handling raw seafood thoroughly wash knives, cutting surfaces, sponges and your hands with hot soapy water. Keep cooked food separate from raw fish to prevent bacterial cross-contamination.
- When marinating fish, remember food safety. Always marinate seafood in the refrigerator and discard the marinade afterwords. When marinade is needed for basting set aside a portion of the marinade before adding raw seafood.
- Because of it’s low fat content, fish like Tilapia should be basted when broiling, grilling, or baking. This helps the fish from drying out during cooking.
Recipes:
- Broiled Tilapia Parmesan
- Chili-Rubbed Tilapia with Asparagus and Lemon
- Coconut Tilapia with Apricot Dipping Sauce
- Simple Ranch Breaded Fish Fillets
- Tilapia Corn Chowder
- Tilapia with Garlic Butter
