Best to buy
Look for tilapia that smells fresh like the ocean and has clear eyes, clean gills, and moist,
shiny, tightly adhering scales.
Store it safely
Remove packaging, rinse fish under cold water, and pat dry. Refrigerate covered with crushed
ice and cling wrap for up to two days.
Tasty tip
When marinating tilapia, be sure to do so for only a short time or the fish’s delicate
structure will start to break down.
Quick & easy recipe
Brush fillets with olive oil and season. Bake for 10 to 12 minutes, until fish flakes easily
when tested with a fork. Baste pan juices over fillets before serving.
Also indexed as: Cherry Snapper, Hawaiian Sun Fish, Mouth
Brooders, Ngege, Nile Perch, St. Peter’s Fish, Sunshine Snapper
Tilapia can be broiled, fried, grilled, baked, poached, sautéed, or steamed. The skin
has a bitter flavor and should be removed before eating. It is an excellent substitute in
recipes calling for many kinds of fish including sole, snapper, pompano, flounder,
cod, sea bass, and orange roughy.
When marinating tilapia, be sure to do so for only a short time or it will start to break
down the structure of the meat.
Barbecuing
Fillets are great for grilling but are small and thin, so be careful during preparation as
they can tear. Because of its mild flavor, tilapia goes well with most seasonings.
Baking
Preheat oven to 400°F (204°C). Place thawed fillets in buttered or oiled baking
dish. Brush fillets with melted butter or olive oil and season. Bake for 10 to 12 minutes,
until fish flakes easily when tested with a fork. Spoon pan juices over fillets before
serving.
Sautéing
Heat 2 tablespoons (30 ml) of oil or butter in a skillet over medium-high heat. Season
thawed fillets and place in hot skillet. Cook for approximately 2 to 4 minutes on each side
until fish flakes easily. For additional flavor, spritz with lemon juice after turning.
Buying and storing tips
Choose tilapia that is moist and resilient; avoid cuts that have a musky odor. If frozen,
discard tilapia that is mushy when thawed.
Fresh whole tilapia is available in stores, but fresh or frozen fillets weighing 4 to 7
ounces (114 to 200 grams) are more common.
If you purchase frozen tilapia, it will stay fresh for up to four months if it is wrapped
tightly and stored at 0°F (-18°C). Thaw frozen tilapia in the refrigerator or under
cold running water.
Thawed or fresh tilapia should be refrigerated at 32 to 38°F (0 to 3°C) and used
within two days. Do not refreeze.
Varieties
Tilapia comes in several colors, but red and black tilapia is the most well-known species.
After preparation, the meat of both varieties is completely white. Both types of tilapia can
thrive in either fresh or salt water. The taste will vary depending upon the water type since
the fish absorbs the flavor of the water in which it is raised.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires February 2010.
