Data source: USDA FoodData Central, SR Legacy, FDC 175176 (Fish, tilapia, raw).
Fun facts
- Tilapia originally comes from Africa and the Middle East and is now farmed in many countries. Dieu hong is a bred line of red tilapia, so we use tilapia numbers as a reference.
- 100g of raw tilapia gives about 96 kcal, 20.1g of protein and only 1.7g of fat. That protein matches shrimp, with just slightly more calories.
- It has about 302mg of potassium and very little sodium, only about 52mg per 100g.
- Steamed red tilapia with soy sauce, crispy fried tilapia wrapped in rice paper with herbs, sour soup and hot pot are staples of southern Vietnamese home cooking. Red tilapia and tilapia appear in 13 recipes in the kOBE recipe bank.
Choosing and storing
Ideally, buy a fish that is still alive and swimming strongly. For cleaned fish, look for clear eyes, bright red gills, scales that hold tight and flesh that springs back when pressed. Cook cleaned fish within 1 to 2 days, or portion and freeze it for longer. Thaw it in the fridge rather than in hot water.
Cooking it well
Tilapia's muddy taste comes mostly from the thin black lining inside the belly; scrape it off, then rub the fish with salt, lime or ginger and it smells much fresher. Steaming keeps its natural sweetness and needs almost no oil. Crispy frying is delicious but soaks up extra oil, so alternate it with steaming and soups. To compare fish with other proteins, see the protein chart for fish, shrimp, beef, pork and tofu.
