The Truth About Tilapia: How It’s Made, Plus Its Health Benefits, Recipes, and More

The flaky white fish is a staple at the dinner table across the United States. It wins for its mild flavor and health benefits, as it’s low in calorie and fat, and high in protein. Here’s a deeper dive into the ubiquitous fish and why you should feel good about serving it up.

Defining Tilapia and Understanding How It Became a Staple in the Seafood Aisle

Tilapia is a species of freshwater, plant-eating fish, and chances are you ate it last year. On average, each American eats more than 1 pound (lb) of the fish each year. Today, it’s the fourth most consumed fish in the United States, after tuna, salmon, and Alaskan pollock. Tilapia is an inexpensive, mild white fish that’s easy to prepare and cook, making it an appealing dinner choice. But beyond taste, it’s the farming practices that have caused tilapia to explode in popularity. Nicknamed the “aqua-chicken,” tilapia can be produced on a mass scale, allowing the fish to be widely available at a high quality and an affordable price. (1)

The Truth About Tilapia: Is It a Real Fish or Genetically Engineered?

Tilapia is a farm-raised fish. Because it’s not available wild, there are concerns that tilapia is no longer a real fish but a “frankenfish.” Tilapia is produced from aquaculture, meaning they’re raised in freshwater systems and feed on algae. As Seafood Health Facts notes, these producers have developed different breeds or hybrids to improve and control the quality of growth, appearance, and flavor of the fish. (1)

What does that mean? Producers employ selective breeding techniques to cultivate a strong fish. One such strain, in part created with the organization WorldFish, is referred to as “Genetically Improved Farmed Tilapia” (GIFT). This tilapia grows faster than other tilapia varieties, and is easy to grow and farm. It also resists disease and is largely available in Asia and Africa. (2) In developing countries, where more people live in poverty and face food insecurity, this strain of tilapia is an important source of inexpensive protein. (3) While the United States imports much of its tilapia from places like China, which uses GIFT strains, it’s important to know that these strains are developed with selective breeding — not genetic modification. (4) So, no: It’s not a frankenfish.

What Vitamins and Minerals Does Tilapia Provide? A Look at Its Nutrition Facts

The U.S. Department of Agriculture's MyPlate guidelines list tilapia as a fish rich in protein, with more than 20 grams (g) per small fillet. It’s also relatively low in fat and has very little saturated fat, making it a lean source of protein. Here are the nutrition stats for about a 3-ounce (oz) cooked fillet: (5)

• Calories: 111
• Protein: 23g (46 percent DV, or daily value)
• Total fat: 2g
• Saturated fat: 1g
• Monounsaturated fat: 1g
• Polyunsaturated fat: 0.5g
• Carbohydrates: 0g
• Fiber: 0g
• Sugar: 0g

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