Many species of cichlid fish, or fish in the Cichlidae family, go by the name tilapia. These fish are only found in the Middle East and Africa. They are now farm-raised in over 80 countries worldwide. Tilapia is a popular food source due to its low cost and mild taste. Â.
Tilapia is known for its sweet, mild taste and flaky texture. But the taste can be very different depending on what the fish eat and how clean the water is where they live.
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 the wild, tilapia are found in fresh water, in rivers and lakes. Also, the fish have been accidentally brought into some brackish waters, which are places where salt water and fresh water meet.
Tilapia is a lean source of protein and provides some omega-3 fatty acids. (Photo Credit: Stockcreations/Dreamstime)
It also gives you vitamins and minerals like choline, niacin, vitamin B12, vitamin D, selenium, and phosphorus. And its a good source of healthy fats.
A mineral called selenium can help keep you from getting cancer, heart disease, memory loss, and thyroid disease. Although you only need a small amount of selenium, it is essential for various bodily functions. One fillet of tilapia has 188% of your daily value of selenium, making it a great source of this mineral.
Many of the health benefits of eating fish are due to their high omega-3 fatty acid content. These unsaturated fats benefit heart health by:
Omega-3s help keep the membranes around all of your cells healthy. They are also very important for your lungs and immune system, which fights off germs.
Its true that tilapia doesnt have as many omega-3 fatty acids as oily fish, like salmon and trout. But it has more than protein choices such as beef, pork, chicken, or turkey.
Tilapia is also high in omega-6 fats, from the vegetarian diet it eats. Another important fatty acid that your body can’t make itself is omega-6s, which you can mostly get from vegetable oils. These fats, in healthy amounts, can help keep your cholesterol and blood sugar under control. But most Americans eat more omega-6 fats and fewer omega-3 fats than is ideal for overall health.
Also, cooking fish in oil makes it less heart-healthy and raises the risk of heart disease and stroke.
Tilapia has many of the nutrients your body uses to make and maintain bones, such as:
Tilapia is a lean source of protein, so it can be part of a plan to lose weight, just like other fish. Fish can help you feel full without a lot of calories. In some studies, eating fish has been linked to weight loss. Â.
Vitamin B12 is found in large amounts in tilapia. It helps your body make DNA, keep your nervous system healthy, and make red blood cells. Its also low in fat, saturated fat, calories, carbohydrates, and sodium.
Tilapias nearly 23 grams of protein per serving fills you up and helps you feel full longer.
Tilapia are farmed fish that usually live in closed-off tanks, so they don’t come into contact with pollution as much as wild fish do. They also dont eat smaller fish, which can lead to a buildup of contaminants in big fish. This means they are lower in mercury than many other fish.
People who are pregnant or breastfeeding are encouraged to eat 8-12 ounces of low-mercury seafood each week. The recommended serving size for kids ages 1 to 3 is 1 ounce, and the recommended serving size for kids ages 4 to 11 is 4 ounces. Â.
Tilapia is a popular fish for farming and consumption, but some people are concerned about the bones when eating it So how many bones does a tilapia fish actually have? The answer may surprise you.
An Overview of Tilapia
Tilapia refers to a group of over 100 species of cichlid fish that are native to Africa. The three main commercially farmed tilapia species are:
- Nile or Black tilapia
- Blue tilapia
- Mozambique or Red tilapia
These fish have been farmed for food for thousands of years. Originally they were raised in their native lakes and rivers, but today tilapia farming takes place in over 85 countries. The mild flavor, affordability and easy farming make tilapia one of the most popular fish worldwide.
While wild tilapia mainly eat algae and plants, farmed tilapia are fed a vegetarian diet of various grains and soy. This influences their flavor and nutritional profile.
Why Bones Matter
Fish bones are a nuisance when eating and a safety concern if accidentally swallowed Smaller bones can also be difficult to remove when filleting fish.
For many people, the presence of bones is a deciding factor when choosing which fish to buy and eat. This is especially true for children, the elderly and people eating fish whole.
So knowing that tilapia is a relatively boneless fish can make it more appealing to consumers.
Bone Structure of Tilapia
Here’s a quick look at the bone structure of tilapia fish:
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Tilapia have a cartilaginous skeleton made of flexible cartilage rather than hard bone. This makes their bones less noticeable when eating.
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They have a simple bone structure with a skull, backbone, ribs and fin supports. There are no small pin bones.
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The ribs are relatively soft and easy to remove when filleting. Some flexible rib bones may remain attached to the backbone.
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Unlike many fish, tilapia lack a stomach which reduces the number of bones.
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When filleted correctly, the flesh contains no intramuscular bones at all.
So tilapia have approximately 25-30 bones in total, far fewer than most similar sized fish. The bones are also soft, pliable and relatively large.
Tilapia Bones Compared to Other Fish
To put the boneless nature of tilapia in context, here’s how it compares to some other popular fish:
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Salmon have over 100 bones, including fine pin bones throughout the flesh. Their bones are also larger and firmer than tilapia.
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Trout have around 55 bones, plus up to 100 tiny pin bones in the fillets. Their bones are delicate but difficult to remove.
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Cod have over a hundred bones, including thin rib bones in the fillets. Their bones are small but firm.
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Tuna have 134-204 bones depending on species. Their bones are sturdy, dense and sharply pointed.
So tilapia have far fewer total bones than these fish, and the bones are larger and softer for easy removal.
Why Tilapia Lack Small Bones
There are a few reasons why tilapia contain so few small bones:
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Their simple cartilage skeleton never fully ossifies into solid bone.
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They lack a stomach, so have no stomach bone structure.
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The fish are young and immature when harvested, before small bones fully develop.
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Selective breeding has produced tilapia with fewer, larger bones.
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Their vegetarian diet contributes to simpler bone structure.
Through a combination of biology and aquaculture practices, tilapia have been optimized to be a virtually boneless fillet fish.
Preparing Boneless Tilapia Fillets
While whole tilapia have around 25-30 bones, properly filleted tilapia are 100% boneless. Here are some tips for bone-free fillets:
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Fillet the fish yourself or have your fishmonger do it. Pre-filleted fish risks containing bones.
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Remove the backbone and ribs from each fillet using fish tweezers or needle nose pliers.
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Run your fingers along the fillets to check for any remaining bones and remove them.
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Alternatively, steam or poach the fillets which makes the bones soften and become easier to remove.
As long as the filleting is done properly, the flesh can be enjoyed free of any annoying little fish bones.
The lack of bones is a major advantage making tilapia appealing, especially for children and others concerned about fish bones. So the next time you enjoy a tilapia fillet, you can do so knowing there are zero hidden bones to worry about.
How to Cook Tilapia
It’s best to buy tilapia filets that are moist and the same color all the way around, especially around the edges. Keep it in the fridge or freezer until youre ready to cook it.
If possible, you should buy fresh, whole tilapia. Fillets that are frozen lose their texture and taste.
Best way to cook tilapia
Tilapia can be sautéed, poached, baked, grilled, or fried (though thats the least healthy option). It can be paired with many seasonings. Here are some tips for some of the most popular methods.
Baked tilapia
For best results, thaw frozen fillets in the refrigerator. Set the oven to 450 F. Place your fillets on a shallow, oiled baking dish. Brush with olive oil or melted butter. Tilapia fillets are thin, so its important not to overbake them. The general rule of thumb is to bake for 4-6 minutes for each 1/2 inch of thickness.
Air-fryer tilapia
You can make tilapia with minimal oil, just a little cooking spray, in an air fryer. Set the temperature to 400 F and put the sprayed fillets in the basket in a single layer. Cook 6-8 minutes, flipping once, checking to make sure the fish reaches a safe 145 degrees.
Pan-fried or sautéed tilapia
In a pan, brown tilapia fillets in about two tablespoons of hot olive oil for about two to three minutes on each side. This will make the fish crispy. Â.
Tilapia is sometimes referred to as “the chicken of the sea” because of its mild flavor. Its often heavily seasoned or paired with a flavorful sauce to boost tastiness. Â.
Here are some easy ideas for dressing up tilapia:
- Grill it for fish tacos.
- Before you bake it, add garlic, butter, and lemon juice to it.
- Sautee it with chili powder, herbs, and pepper.
- Bake and cover it with a cilantro cream sauce.
- Stuff it with breadcrumbs, sage, and celery.
Tilapia ceviche
Mix raw flaked tilapia with lime juice and put it in the fridge for about 20 minutes, until it turns white. This makes a tasty topping for tostadas. Then combine it with chopped tomatoes, onions, cucumbers, cilantro, salt, pepper, and, if you like, hot sauce. Â.
Tilapia Veracruzana
To make this dish, cook tilapia filets in olive oil until they’re just done. Take them out of the pan and add crushed tomatoes, onion, garlic, chilies, olives, and capers. Cover the fish in the sauce and heat for about 5 minutes in the oven.
Blackened tilapia
Salt, pepper, dried thyme, dried oregano, onion powder, smoked paprika, and other spices should be mixed together and pressed into fillets. Cook in a skillet with heated oil for 2-3 minutes per side, then sprinkle with lemon juice.
Eating tilapia can be an inexpensive way to enjoy the health benefits of fish. It doesn’t have as many healthy omega-3 fats as some other fish, but it does have a lot of protein and other good things for you. No, it’s not a fake fish like some people say online. It usually comes from farms instead of the wild.
Potential Health Risks of Eating Tilapia Fish
Although eating tilapia offers many potential health benefits, it also carries some risk.Â
Eating large amounts of tilapia and other fish could expose you to certain cancer-causing chemicals. This is especially true in places where a lot of fisheries are close to industrial parks that pollute the water with heavy metals.
Tilapia allergy
An estimated 1% of people are allergic to some types of finned fish. New fish allergies can develop in adults. The most common problems are with salmon, tuna, and halibut, but tilapia can cause allergic reactions as well. If you’re allergic to one type of finned fish, you might also be allergic to others. If you’ve ever had a reaction to fish, like hives, stomach cramps, or trouble breathing, you should talk to your doctor about what’s safe for you. Â.
Tilapia farming
Many concerns about tilapia safety center on farming practices. But these practices are very different. The most worrying ones are those that involve fish farms in China, where a lot of the frozen tilapia in the US comes from. Â.
Some reports from the U. S. Chinese fisheries have been found to use a lot of antibiotics and feed fish animal waste, which could make the fish sick. Both the government and private seafood monitoring groups have found these practices to be questionable. Its unclear how widespread those practices are. Most farmed tilapia eat corn and soybean meal. Â.
Early in their lives, farm-raised tilapia may also be given hormones, but the hormones don’t stay in the fish that is caught. Such hormones are rarely used in North Americans farms.
The FDA has turned away some shipments of tilapia and other fish from China, but lets U.S. stores sell fish that was brought in from other countries. S. consumers must meet the same safety standards as food produced in the U. S.
Is tilapia high in cholesterol?
Tilapia has some cholesterol, about 55 milligrams in a 4-ounce serving. In comparison, an egg has about 200 milligrams of cholesterol and a small pork chop has about 85 milligrams. This doesn’t make it a high-cholesterol food, though. Tilapia has about the same amount of cholesterol as other fish, but less than shrimp and lobster.
Is tilapia a fake fish?
Tilapia are real fish. Humans have been catching tilapia in the wild for thousands of years. Farm raised fish are newer additions that were bred to make food production more efficient. They are real, though, and have skin and bones just like other fish. Â.
Is tilapia a junk fish?
Concerns about how tilapia is farmed and the fact that it has few omega-3 fats and many omega-6 fats have hurt its reputation. But it wouldnt qualify as a junk food under most standards â because it does have nutritional value. Â.
The Reason Why You Should Stop Eating Tilapia Now Will Leave You Horrified
FAQ
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