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
OUR FAVORITE RECIPES
Adapted from Martha Stewart’s Everyday Food
A fun finger-food, these are sure to be a hit with both kids and adults! Using Rice Chex cereal instead of breadcrumbs means this dish is gluten-free.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 servings
- 4, 4-ounce tilapia fillets, cut into bite size pieces
- 1 large egg, lightly beaten
- 2 cups crushed Rice Chex cereal
- 1 tablespoon Old Bay Seasoning
- 2 tablespoons olive oil
- Preheat oven to 475°F. Line two baking sheets with aluminum foil and spray with cooking spray; set aside.
- Place egg in a shallow bowl; season with salt and pepper. In another bowl, combine Rice Chex, Old Bay, and oil. Dip tilapia in egg, shaking off excess, then into Rice Chex mixture, pressing to adhere. Place on prepared baking sheets.
- Bake until lightly browned, 12 to 15 minutes.
- Make a dipping sauce by combing Greek yogurt, parsley (fresh or dried), and a squeeze of lemon.
Pair with your favorite roasted vegetables; these can be cooking in the oven at the same time as the fish is being cooked.
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.