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Best to buy
Look for tilapia that smells fresh like the ocean and has clear eyes, clean gills, and moist, shiny, tightly adhering scales.
Store it safely
Remove packaging, rinse fish under cold water, and pat dry. Refrigerate covered with crushed ice and cling wrap for up to two days.
Tasty tip
When marinating tilapia, be sure to do so for only a short time or the fish’s delicate structure will start to break down.
Quick & easy recipe
Brush fillets with olive oil and season. Bake for 10 to 12 minutes, until fish flakes easily when tested with a fork. Baste pan juices over fillets before serving.
Also indexed as: Cherry Snapper, Hawaiian Sun Fish, Mouth Brooders, Ngege, Nile Perch, St. Peter’s Fish, Sunshine Snapper
Tilapia can be broiled, fried, grilled, baked, poached, sautéed, or steamed. The skin has a bitter flavor and should be removed before eating. It is an excellent substitute in recipes calling for many kinds of fish including sole, snapper, pompano, flounder, cod, sea bass, and orange roughy.
When marinating tilapia, be sure to do so for only a short time or it will start to break down the structure of the meat.
Barbecuing
Fillets are great for grilling but are small and thin, so be careful during preparation as they can tear. Because of its mild flavor, tilapia goes well with most seasonings.
Baking
Preheat oven to 400°F (204°C). Place thawed fillets in buttered or oiled baking dish. Brush fillets with melted butter or olive oil and season. Bake for 10 to 12 minutes, until fish flakes easily when tested with a fork. Spoon pan juices over fillets before serving.
Sautéing
Heat 2 tablespoons (30 ml) of oil or butter in a skillet over medium-high heat. Season thawed fillets and place in hot skillet. Cook for approximately 2 to 4 minutes on each side until fish flakes easily. For additional flavor, spritz with lemon juice after turning.
Tilapia comes in several colors, but red and black tilapia is the most well-known species. After preparation, the meat of both varieties is completely white. Both types of tilapia can thrive in either fresh or salt water. The taste will vary depending upon the water type since the fish absorbs the flavor of the water in which it is raised.
Tilapia (cooked, dry heat), 3.5 oz (100g)
Calories: 128
Protein: 26g
Carbohydrate: 0g
Total Fat: 3g
Fiber: 0g
*Excellent source of: Phosphorus (204.00mg), Niacin (4.74mg), Selenium (54.40mcg), and Vitamin B12 (1.86mcg)
*Good source of: Potassium (380.00mg)
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
