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raw tilapia.

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

ALSO KNOWN AS

tilapiaSt. Peter's fishcooked tilapia

Recipes with raw tilapia + Add to pantry

SERVING

CALORIES

PROTEIN

20.1g

CARBS

FAT

1.7g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories96kcal—

Protein20.1g40%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat1.7g2%

Saturated fat0.60g3%

Trans fat0g—

Cholesterol50mg17%

Water78.1g—

MINERALS

Sodium52mg2%

Potassium302mg6%

Calcium10mg1%

Iron0.56mg3%

Magnesium27mg6%

Phosphorus170mg14%

Zinc0.33mg3%

Copper0.07mg8%

Manganese0.04mg2%

Selenium41.8µg76%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D3.1µg16%

Vitamin E0.40mg3%

Vitamin K0µg0%

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 cup155g

1 tablespoon9.7g

1 teaspoon3.2g

1 ml0.6g

1 liter645.8g

1 piece113g

HEALTH BENEFITS

Why eat it.

✓Excellent source of lean protein, crucial for muscle repair, growth, and overall body function.
✓Rich in selenium, a powerful antioxidant that supports immune function and thyroid health.
✓Provides essential vitamins and minerals like vitamin B12, niacin, and phosphorus, which are vital for energy production and bone health.
✓Low in fat and calories, making it a good choice for weight management and heart-healthy diets.

COOKING TIPS

In the kitchen.

1Pat fillets completely dry before cooking to ensure a good sear and prevent steaming, especially when pan-frying or grilling.
2Tilapia is a delicate, mild-flavored fish, so it cooks quickly. A general rule is to cook for 8-10 minutes per inch of thickness.
3Due to its mild taste, tilapia pairs well with bold flavors like lemon, garlic, herbs (dill, parsley), and spices (paprika, cayenne).
4Avoid overcooking, as it can become dry and tough. The fish is done when it flakes easily with a fork and the flesh is opaque.

STORAGE

Keep it fresh.

Store fresh, raw tilapia in the coldest part of your refrigerator (below 40°F or 4°C) and use within 1-2 days of purchase.
For longer storage, wrap fillets tightly in plastic wrap and then in a freezer bag, and freeze at 0°F (-18°C) for up to 6 months.

FAQ

Frequently asked questions.

Is tilapia a healthy fish choice?

Yes, tilapia is a healthy, lean protein source that is low in calories and fat. It provides essential nutrients like vitamin B12, niacin, and phosphorus, which support energy levels and bone health.

How much protein is in raw tilapia?

Raw tilapia is an excellent protein source, containing approximately 20.1 grams of protein per 100-gram serving. This high protein-to-calorie ratio makes it ideal for muscle repair and growth.

Is tilapia good for weight loss?

Tilapia is excellent for weight management because it is very low in calories (96 per 100g) and contains almost no fat. Its high protein content also helps promote satiety, keeping you full for longer.

Is tilapia keto-friendly?

Yes, tilapia is highly keto-friendly as it contains 0 grams of carbohydrates. It is a pure source of protein and healthy fats, making it a staple for low-carb and ketogenic diets.

Is raw tilapia gluten-free?

Naturally, raw tilapia is 100% gluten-free. However, be cautious with seasonings, marinades, or breading used during preparation, as these may contain gluten.

What does tilapia taste like?

Tilapia has a very mild, slightly sweet flavor and a firm, flaky texture. Because it lacks a strong 'fishy' taste, it is a popular choice for those who are sensitive to more oily or pungent seafood.

What is the best way to cook raw tilapia?

Tilapia is versatile and can be baked, pan-seared, grilled, or steamed. Because the fillets are usually thin, they cook quickly—typically in 3 to 5 minutes per side depending on the heat.

Can you eat tilapia raw, like in sushi or ceviche?

While some use it for ceviche, it is generally recommended to cook tilapia to an internal temperature of 145°F (63°C) to eliminate parasites. If eating raw, ensure it is specifically labeled 'sushi-grade' and sourced from a reputable supplier.

How long can you store raw tilapia in the refrigerator?

Raw tilapia should be stored in the coldest part of the refrigerator and used within 1 to 2 days of purchase. For longer storage, wrap it tightly and freeze it for up to 6 to 9 months.

How do you know if raw tilapia has gone bad?

Fresh tilapia should have a mild scent; a strong, sour, or ammonia-like odor indicates spoilage. Additionally, avoid fillets that feel slimy to the touch or appear dull and discolored.

RECIPES