Tilapia is the common name for nearly a hundred species of cichlid fish from the tilapiine cichlid tribe. Tilapia are mainly freshwater fish inhabiting shallow streams, ponds, rivers and lakes and less commonly found living in brackish water. Historically, they have been of major importance in artisanal fishing in Africa, and they are of increasing importance in aquaculture and aquaponics. Tilapia can become a problematic invasive species in new warm-water habitats such as Australia,whether deliberately or accidentally introduced, but generally not in temperate climates due to their inability to survive in cold water. Lets mynutrisi talk about the benefits of tilapia fish.
Benefits of Tilapia Despite of Its Delicious Taste
Eating two tilapia fish dishes per week or about 7 ounces a week can help reduce the risk of heart disease. Taking regular meal consist of fish can give you many health benefits. Some are there are:
Tilapia contains a high quality protein that contains all the essential amino acids your body needs. Medical experts recommend that adult males take at least 56 grams of protein, adult women take at least 46 grams while pregnant and lactating women take 71 grams of protein daily.
Tilapia is a rich source of omega-3 which is essential fatty acids for growth and development of children and brain function. According to the US Department of Agriculture, 4 ounces of tilapia contain about 150 milligrams of DHA plus EPA, two of which are important in omega-3. According to the Medical Institute, adult men should take at least 1,600 milligrams of omega-3 and adult women need 1,100 milligrams of omega-3 daily.
Eating tilapia on a regular basis can help you control your weight. Tilapia is naturally low in fat, and only contains about 128 calories in every 3.5 oz serving. Individuals who consumed 8 grams of omega-3 from fish oil showed a better control of the body weight.
Prevention of Heart Disease
Eating tilapia can help reduce the risk of heart disease. According to a study article published in the 2008 edition of the “American Journal of Clinical Nutrition,” studies show strong evidence that 1-2 meals per day of fish, or 250 milligrams of EPA plus daily DHA, can significantly reduce your risk of coronary heart disease and sudden heart attack.
Tilapia may contain mercury and other pollutants that can be harmful to pregnant women, breastfeeding women as well as children. According to a Physician, a pregnant or lactating woman should take less than 39 micrograms of mercury a week; 4 ounces of tilapia contain only about 2 micrograms of mercury. High-mercury fish such as sharks, swordfish, redfish and indian mackerel fish may contain about 110-220 micrograms of mercury in every 4-ounce portion. However tilapia is classified as low mercury fish.
So now, what are you waiting anymore? Lets take put tilapia fish in our next menu.
How to Make the Best Chinese Steamed Fish
Steaming is a very healthy cooking technique. Steamed fish is easy to make. Marinate fish with salt, Chinese cooking wine and ginger, and then steam for about 10 minutes for a fish about 1 pound. This is the best Tilapia Steam recipe by ChineseHealthyCook.
Special Recipes of Tilapia Fish :
- 1 sea bass (or stripe bass, tilapia, flounder), about 1 pound
- 4 stems of scallion cut into 2 inch pieces and some thinner slices
- 4 slices of ginger cut into strips
- Some cilantro leaves
- 1 teaspoon Chinese cooking wine
- 1 teaspoon salt
- 2 tablespoons canola oil
- 2 tablespoons
- Seasoned Soy Sauce for Seafood (or light soy sauce)