Tilapia: A Versatile Favorite That Deserves More Love

Tilapia: A Versatile Favorite That Deserves More Love

Tilapia fish or Majhari tilapia is one of the most commonly available fishes in Bangladesh. There may not be any Banglaeshi who have not tasted Tilapia fish at least once. It might be due to the reason that the fish thrive even in small ponds and are almost omnivorous. Whatever the reason maybe Tilapia is also one of the easier and more affordable options for finding fish in foreign countries.

I remember coming across frozen tilapia in Oslo after a long time of not eating any deshi fish. Back then, as a student with a limited income, I couldn’t afford the more expensive fish options, so tilapia became my go-to whenever I wanted to enjoy some deshi fish based dish.

It wasn’t like I was compromising with the taste. Tilapia is well known for its sweet, mild taste and flaky texture. But the taste can differ greatly, depending on what the fish eat and the quality of the water where they are raised.

What does a tilapia fish look like?

Tilapia are shaped like sunfish or crappie, with bodies that look fairly flat from side to side. They have long, spined fins. Color can vary by species. In Bangladesh the most common variety is the black one.

Nutritional Value of Tilapia

Tilapia is high in vitamin B12, which helps your body make DNA, maintain its nervous system, and produce red blood cells. It’s also low in fat, saturated fat, calories, carbohydrates, and sodium. Tilapia is also rich in phosphorus, potassium, selenium, and niacin.

Per 100 gm serving of Tilapia contains the following :

• Calories: 96 kcal
• Protein: 20.08 g
• Total fat: 1.7 g
• Cholesterol: 50 mg
• Carbohydrates: 0 g
• Fiber: 0.5 g
• Potassium: 302 mg
• Phosphorus: 170 mg
• Magnesium: 27 mg
• Calcium: 10 mg
• Iron: 0.56 mg
• Selenium: 41.8 µg (76% of daily value)
• Vitamin B6: 0.162 mg
• Niacin (B3): 3.9 mg
• Vitamin D: 124 IU
• Vitamin E: 0.57 mg​

Benefits of Eating Tilapia

1. Good for the Heart

If heart health is a concern for you, adding tilapia to your diet is a wise decision. The tilapia’s omega-3 fatty acids have been associated with a decreased risk of atherosclerosis, heart attacks, and strokes. Reduced levels of cholesterol and triglycerides in the cardiovascular system have also been associated with these essential fatty acids.

2. Enhances Cognitive Function

Omega-3 fatty acids are also beneficial for the brain. Increased neurological function has been linked to them, and they might help shield the mind from degenerative mental illnesses like dementia.

3. Weight Management

Whether you are trying to maintain a healthy weight or lose weight, eating tilapia will make you feel full without adding to your waistline. It is high in protein but low in calories and fat. It is a great alternative to salmon which is higher in fat and calories.

4. Control of Weight

Eating tilapia will satisfy your hunger without expanding your waist, whether you’re trying to lose weight or keep it off. It is low in fat and calories and high in protein. It is a fantastic substitute for salmon, which has more calories and fat.

5. Controlling Weight

Eating tilapia can help you feel full without gaining weight. So whether you’re trying to lose weight or maintain a healthy weight this fish is a great option for you. It is low in calories and fat and high in protein. Considering how much more fat and calories salmon has, this is a great substitute.

6. Good for your Bones

Tilapia contains a good amount of phosphorus, which is beneficial for the bone. Phosphorus is an essential mineral for bone growth and development. It also helps your teeth and nails to be strong and durable. Getting enough phosphorus can help prevent osteoporosis as you get older.

7. An Excellent Source of Selenium

Selenium, an antioxidant, is abundant in tilapia. Selenium is very beneficial to health. Selenium is thought to help lower free radical activity, which is what causes aging and the mutation of healthy cells into cancerous ones, as well as oxidative stress on your organ systems. Your body’s white blood cell count can also be increased by it, which will support your immune system’s defense against pollutants and foreign objects. Selenium is an essential component of food because of its antioxidant properties and thyroid gland hormone regulation.

8. Good Selenium Source

Selenium, an antioxidant, is abundant in tilapia. Selenium is very beneficial to health. Similar to other antioxidants, selenium is thought to help lower free radical activity, which accelerates aging and the transformation of healthy cells into cancerous ones, as well as oxidative stress on your organ systems. It can also increase your body’s production of white blood cells, which will support your immune system’s defense against pollutants and foreign objects. In addition to its anti-oxidant properties, selenium is essential for thyroid gland hormone regulation.

9. High in Potassium Content

Additionally, tilapia is a great source of potassium, an electrolyte that aids in keeping your body’s fluid balance in a healthy range is potassium. It’s also necessary for healthy nerve, muscle, and brain function in your body. You will understand how important potassium is if you have ever experienced excruciating cramps in the morning as a result of a potassium shortage.

Desi Tilapia Recipes

Tilapia Macher Jhol

This is a simple fish curry made with minimal ingredients that is made in all Bengali households. You can try this recipe with any white fish like tilapia.

Ingredients 

• turmeric
• chili
• salt
• onions
• ginger
• garlic
• tomatoes
• cumin
• coriander
• chili powder
• bay leaves
• cilantro
• green chilis

Instructions 

1. Season the fish first with turmeric, chili, and salt, then fry it until golden and set aside.
2. Then prepare a curry base by sautéing onions, ginger, garlic, tomatoes, and spices like cumin, coriander, and chili powder, along with bay leaves.
3. Keep cooking all the spices until a rich, flavorful gravy is formed.
4. Then gently add the fried fish to simmer until fully cooked, being careful not to break the filets.
5. Garnish with cilantro and green chilis.
6. This curry pairs well with steamed rice and sides like fried eggplant or lentils.

Tilapia Fish Curry with Gourd

If you are looking for a more comforting recipe using tilapia fish then try this one.

Ingredients 

• gourd
• tilapia fish
• salt
• turmeric
• soybean oil
• onions
• green chilies
• red chili powder
• cumin
• coriander
• water
• coriander leaves (optional)

Instructions 

1. Start by peeling the gourd and cutting it into medium pieces.
2. Now season the tilapia fish with salt and turmeric and then fry the fish in soybean oil and put aside.
3. Ten in the same pan sautée some onions and green chilies in the remaining oil.
4. After the onions become transparent add the gourd and cook for five minutes.
5. Now add red chili powder, turmeric, cumin, coriander, and salt, and simmer with water for 10 minutes or until the gourd is tender.
6. Finally, the fried tilapia is added to the mix. Garnish with coriander leaves (optional).

Koshano Tilapia

Koshano Mach (braised fish) is a traditional Bengali slow-cooked fish curry made with thick, flavorful gravy.

Ingredients 

• coriander leaves
• mustard seeds
• coriander powder
• sliced red chilies
• oil
• shredded coconut (optional)
• turmeric
• amchur (dried mango powder)
• fish
• lemon juice
• sugar

Instructions 

1. In this version, coriander leaves, mustard seeds, coriander powder, and sliced red chilies are blended into a paste and then fried in oil.
2. Shredded coconut, turmeric, and amchur (dried mango powder) are added for a rich, tangy flavor. The fish is cooked gently with this spiced mixture, with lemon juice, sugar, and water added to balance the flavors.
3. The dish is slowly cooked until the gravy thickens, and it is traditionally served with rice. Though coconut is a key ingredient, it can be skipped for those who prefer a lighter flavor.