Tilapia, known for its origins in the Nile River, has become one of the most widely farm-raised fish worldwide, second only to carp. Tilapia Fillet is popular for its mild, sweet flavor and slightly firm, flaky texture. The fish is often found in warm waters globally, with major suppliers including Costa Rica and Columbia. In the U.S., it is farmed primarily in southern and western states.
The fresh tilapia fillet offers a lean protein option with white to pinkish-white raw meat, turning snow-white when cooked. The fish’s delicate taste is often compared to farm-raised catfish, making it a versatile option for a variety of dishes. It can be baked, broiled, sautéed, or steamed, and pairs well with subtle sauces that complement rather than overpower its flavor.
Product Profile
- Flavor: Mild, sweet
- Texture: Slightly firm, flaky
- Color: Raw meat ranges from white to pinkish-white; cooked meat is white
- Common Names: St. Peter’s fish, sunfish
- Scientific Name: Tilapia spp.
Nutrition Facts (Per 100g Serving)
- Calories: 96 kcal
- Total Fat: 1.7 g
- Saturated Fat: 0.8 g
- Cholesterol: 50 mg
- Sodium: 52 mg
- Protein: 20.1 g
- Omega-3: 0.2 g
Cooking Tips
Tilapia is best prepared with subtle sauces to maintain its delicate flavor. The fish can be cooked in various ways, including baking, broiling, sautéing, and steaming. It’s important to avoid overpowering the tilapia with strong seasonings. The fish’s skin can be colorful—gold, red, or black and white—but is not typically eaten due to its potential bitter taste.
Cooking Methods
- Bake
- Broil
- Sauté
- Steam
Global Supply
Tilapia is cultivated in warm waters worldwide, with major suppliers including Africa, China, Colombia, Costa Rica, Ecuador, Honduras, Indonesia, Jamaica, and Thailand.
