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tilapia fillets.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

St. Peter's fish filletstilapia fillet

Recipes with tilapia fillets + Add to pantry

SERVING

CALORIES

PROTEIN

20.1g

CARBS

FAT

1.7g

FIBER

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 1.4 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories96kcal—

Protein20.1g40%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat1.7g2%

Saturated fat0.59g3%

Cholesterol50mg17%

Water78.1g—

MINERALS

Sodium52mg2%

Potassium302mg6%

Calcium10mg1%

Iron0.56mg3%

Magnesium27mg6%

Phosphorus170mg14%

Zinc0.33mg3%

Copper0.08mg9%

Manganese0.04mg2%

Selenium41.8µg76%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D3.1µg16%

Vitamin E0.40mg3%

Vitamin K1.4µg1%

Thiamin (B1)0.04mg3%

Riboflavin (B2)0.06mg5%

Niacin (B3)3.9mg24%

Pantothenic acid (B5)0.49mg10%

Vitamin B60.16mg9%

Folate (B9)24µg6%

Vitamin B121.6µg66%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 tablespoon8.8g

1 teaspoon2.9g

1 ml0.6g

1 liter583.3g

1 piece140g

HEALTH BENEFITS

Why eat it.

✓Excellent source of lean protein, which is crucial for muscle repair, growth, and overall body function.
✓Provides a good amount of Vitamin B12, necessary for nerve function and the formation of red blood cells.

COOKING TIPS

In the kitchen.

1Tilapia has a mild flavor, making it highly versatile. It readily absorbs the flavors of marinades, herbs, and spices.
2Due to its delicate texture and thinness, tilapia cooks very quickly. A general rule is to cook for 8-10 minutes per inch of thickness. The fish is done when it's opaque and flakes easily with a fork.
3Ideal cooking methods include baking, broiling, pan-searing, and steaming. Avoid grilling directly on grates as the delicate fillets can fall apart; use a grill basket or foil packet instead.
4Pat the fillets completely dry with a paper towel before cooking, especially for pan-searing, to ensure a nice crust and prevent steaming.

STORAGE

Keep it fresh.

Store fresh tilapia fillets in the coldest part of your refrigerator (at or below 40°F / 4°C) and cook within 1-2 days of purchase.
For long-term storage, wrap individual fillets tightly in plastic wrap and then place them in a freezer-safe bag. They can be frozen at 0°F (-18°C) for up to 6 months.

FAQ

Frequently asked questions.

How much protein is in tilapia fillets?

Tilapia is an excellent source of protein, providing approximately 20.08 grams per 100-gram serving. This high protein-to-calorie ratio makes it ideal for muscle repair and maintaining lean body mass.

Is tilapia keto-friendly?

Yes, tilapia is keto-friendly as it contains zero carbohydrates. While it is a leaner fish, you can easily incorporate it into a ketogenic diet by cooking it with healthy fats like butter, olive oil, or avocado oil.

Is tilapia gluten-free?

Raw tilapia fillets are naturally gluten-free. However, always check the labels on pre-marinated or breaded frozen fillets, as those often contain wheat-based coatings or thickeners.

How do you cook tilapia fillets?

Tilapia is versatile and can be baked, pan-seared, grilled, or air-fried. Because the fillets are relatively thin, they cook quickly, usually taking only 3-4 minutes per side until the flesh is opaque and flakes easily with a fork.

What does tilapia taste like?

Tilapia has a very mild, neutral flavor with a slightly sweet undertone and a firm, flaky texture. Because it lacks a strong 'fishy' taste, it is an excellent canvas for various seasonings, marinades, and sauces.

How long do tilapia fillets last in the fridge?

Fresh tilapia should be stored in the coldest part of your refrigerator and consumed within 1 to 2 days. If you cannot cook it within that timeframe, it is best to freeze it immediately to maintain quality.

How can you tell if tilapia has gone bad?

Spoiled tilapia will have a pungent, sour, or ammonia-like smell and a slimy or sticky texture on the surface. If the flesh appears dull, yellowish, or loses its firmness, it should be discarded.

Is tilapia high in mercury?

No, tilapia is consistently ranked as one of the fish lowest in mercury because it is a fast-growing, short-lived species. This makes it a safe seafood choice for regular consumption, including for children and pregnant women.

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