Did you know that Tilapia is a form of the cichlid fish and that there are more than a hundred species of tilapia? Tilapia is the 5th most popular and consumed fish in the United States. It is one of the popular fish because it is a white, lean, affordable fish that has none of the fishy taste that most fish have. This fish is short lived which means that it has lower levels of mercury than most fish. Tilapia purify the water while reducing oxygen waste. Tilapia are global fish that used to be native to the Nile and North Africa while being farmed in Asia. An interesting fact is that there was hieroglyph that depicted these fish from Ancient Egypt.
In 2005, there were 1.5 million tilapia fish being harvested and farmed. When buying tilapia, you need to make sure it is from a reliable source that is a clean and healthy environment. The places you should buy from is the United States but acceptable alternate sources are Brazil, Costa Rica, Ecuador, and Honduras. It is recommended not to buy from Taiwan or China due to the high levels of pollutants.
Tilapia fish is rich in nutrients, vitamins, minerals, protein, omega-3 fatty acids, selenium, niacin, vitamin B6 and B12, potassium and pantothenic acid.
There are 26 grams of protein per 3.5 ounces serving. There are 135 milligrams of omega-3 fatty acids and 134 milligrams of omega-6 fatty acid in every serving. In a 3.5 ounce serving, there are 31% of vitamin B-12, 24% of niacin, vitamin K, E, D, folate, thiamine, and riboflavin. In a serving, there are 54.40 micrograms of selenium. It is recommended that we eat 2 servings of fish every week or 7 ounces per week to reduce heart disease.
Benefits of Tilapia:
* Growth and development
* Promotes Weight Loss
* Bone health
* Prevents Prostate Cancer
* Heart health
* Boost Brain Health
* Prevents Osteoporosis
* Helps muscle growth and cellular repair
* Helps lower cholesterol levels and triglyceride levels
* Prevents premature aging
According to "the American Pregnancy Association encourages pregnant women, women who may become pregnant and children to enjoy up to 12 ounces per week. According to the U.S. Department of Agriculture, a pregnant or nursing women who weighs 124 pounds should consume less than 39 micrograms of mercury". (1)
My husband and I tried this recipe and we loved it.
Tilapia Fish Recipe
Ingredients:
2 TBSP butter
1 TBSP lemon juice
1/4 TSP salt
1/4 TSP oregano
Directions:
Melt butter, add lemon juice, salt, and oregano in the pan. Add the tilapia fish. Bake at 375 degrees for 20 minutes.
References:
(1) healthyeating.sfgate.com
healthyeating.sfgate.com What is in a serving of Tilapia?
Organicfacts.net, 8 Amazing Benefits of Tilapia/Organic Facts 2018
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