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Tilapia: Easy to cook, tasty and high in protein

xink

Member
I have been eating a good amount of Tilapia lately, I was looking for something other then shrimp, turkey and chicken - my primary stapes - and picked some Tilapia up a couple of weeks ago at the market.

Tilapia is about 10 bucks a pound for me, after washing it off and drying it down I put some lemon flaxseed oil on it and just cover it in whatever random spices I feel like, I generally stick with lemon and garlic herb and then just keep throwing more random stuff on it like dill, cilantro, etc. Once done, I throw it in an oven that's been pre-heated to 375 and let it sit for 30 minutes, pull out my two slices (half a pound each) and chow down. SO SIMPLE!

Anyway, I knew it was low in calories but hadn't really realized how high it was in protein until I looked it up just now:

One pound of Tilapia:
-----------------------------
Calories: 436
Total Fat 7.7g 12%
Sat. Fat 2.6g 13%
Cholesterol 227mg 76%
Sodium 236mg 10%
Total Carbs. 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 91.2g
Calcium 45.4mg
Potassium 1372.3mg
-----------------------------

For comparison, I also did a steak.

One pound of lean sirloin steak:
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Calories: 854

Total Fat 30g 46%
Sat. Fat 11.3g 57%
Cholesterol 300mg 100%
Sodium 286mg 12%
Total Carbs. 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 137.6g
Calcium 77.2mg
Potassium 1726.7mg
-----------------------------

I pulled the numbers using the CalorieKing website.
 
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That link is for the "Top 20" Tilapia recipes, I tried one of them a couple weeks back and it was decent. *shrug* give the site a look. :)
 
Damn 10 bux a lb seems a lot.

I buy the frozen tilapia fillets from wegmans occasionally, got a ton in my freezer i think its like $8 for like 2 lbs of them.
 
Variocam said:
Damn 10 bux a lb seems a lot.

I buy the frozen tilapia fillets from wegmans occasionally, got a ton in my freezer i think its like $8 for like 2 lbs of them.
Click to expand...
Actually, after I posted that I did a double-check and realized it was $8.00... However, I just found another place by me where I can get a pound for $5.90 - still not touching your price but not bad for me.
 
cover in garlic and herb mrs.dash and spray lemon juice on it....cook at 400 for 15 min....very easy and very good tilapia
 
xink said:
Actually, after I posted that I did a double-check and realized it was $8.00... However, I just found another place by me where I can get a pound for $5.90 - still not touching your price but not bad for me.
Click to expand...

I buy a box of 10 lb frozen tilapia for 25 bucks!
 
I remember reading some kind of warning about the Omega fatty acid ratios in Tilapia being less than ideal (too much O-6 IIRC), however not something to worry about with supplementation.

For me, affordable lean fish protein 4tw!
 
* thaw
* open
* season
* throw on lightly oiled pan 1 1/2 to 2 minutes on each side
* serve on plate with whatever sides

The whole thing takes me about 8 minutes, it is one of the fastest and easiest meals to fix.
 
Diets w/excessive omega 6 content,ie.Tilapia,interferes w/benefits of omega 3's.
Increasing the probability of diseases & depression.
To include:
Heart attack
Stroke
Cancer
Osteoporosis
Inflammation

Obviously, the keyword being excessive.
A serving once a week MAY not be detrimental to one's health.The same can be said for vegetable oil.Used in excess.It being an omega 6 also.

It's also believed in post menopausal women, tilapia may increase the likelihood of breast cancer.
 
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