Tilapia is lean protein that is low in calories and saturated fat. It is packed with nutrients that support heart, immune, and brain health. These nutrients include calcium, potassium, selenium, and omega-3 fatty acids, EPA and DHA.1 Since tilapia is a leaner fish, it doesn’t have the omega-3 content of oily fish, but it still provides a healthy dose of heart-healthy omega-3’s. If fact, a 3-ounce serving of tilapia provides more than 115 mg of EPA + DHA, more than protein sources like beef, poultry, or pork.2 Eagle’s Catch is even considering enriching their fish food to enhance the omega-3 content of their tilapia!

Source matters – when selecting tilapia make sure to check the country of origin and select American farm-grown or wild-caught tilapia. Tilapia take on their environment and fish raised in America, such as Eagle’s Catch, must adhere to the highest standards for food safety and nutritional value. Fish imported from other counties, primarily China, are not held to such rigorous standards, and the quality and safety of the fish can be compromised.

As a Registered Dietitian (RD), I am always encouraging my clients to aim for two servings (8-12 ounces) of seafood per week, to meet the latest USDA Dietary Guidelines for Americans recommendations (the average American only eats 2.7 ounces per week).3,4 Tilapia is one of my favorite seafood choices to recommend because of its mild flavor and versatility. It pairs perfectly with most seasonings and sauces you would find in your own kitchen cupboard!

Check out our recipes below to ‘sea’ how easy and tasty adding tilapia to your diet can be!

– Rachel Sweeney, RD


I’m Rachel Sweeney, a Registered Dietitian and Iowa farm girl. I received my Bachelor’s and Master’s degrees in Dietetics and Exercise Science, completed 1,200 hours of supervised practice, and passed a national exam to earn the title of Registered Dietitian and nutrition expert.

1: https://fdc.nal.usda.gov/fdc-app.html#/food-details/337867/nutrients

2: https://www.aboutseafood.com/tilapia-nutrition/

3: https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf

4: https://www.ers.usda.gov/amber-waves/2016/october/americans-seafood-consumption-below-recommendations/