According to Seafood Health Facts, the top four seafood choices are tuna, salmon, Alaskan pollock and tilapia. You may be surprised that tilapia is so popular, but its mild flavor and inexpensive cost make it a favorite among consumers. In fact, since 2006 Americans have consumed over 1 pound of tilapia per person each year.
Why consume more seafood?
According to the 2015-2020 Dietary Guidelines for Americans, average seafood intake remains below the recommended minimum 8 ounces per week. Seafood contains vitamin B12 and vitamin D, and is the best source of omega-3 fatty acids. The Dietary Guidelines recommend 250 mg omega-3 fatty acids per day for overall health (including an important role in brain function as well as reducing inflammation that may lead to chronic disease such as heart disease, cancer and arthritis). The American Heart Association recommends eating fish — particularly fatty fish — at least two times each week.
Is it safe to eat farmed seafood such as tilapia?
According to 2014 data, six of the top ten seafood products preferred by consumers are farm-raised. Farm-raised shrimp, salmon, and tilapia make up more than half of all the seafood consumed in the United States. The Food and Drug Administration requires the same food safety standards for both wild caught and farm-raised seafood.
Is tilapia a good seafood choice?
The primary reason for the recommendation to consume at least two seafood meals per week lies in the benefits of the omega-3 fatty acids in fish. Since tilapia has low amounts of omega-3 fatty acids, it makes more sense to choose salmon, mackerel, or tuna instead of tilapia. However, tilapia is a good source of protein, niacin, B12, phosphorus, and selenium and can easily fit into our overall weekly food choices. Choose plain, unbreaded tilapia fillets for the most nutritional value.
Sources of Omega-3 Fatty Acids
Herring, Atlantic salmon (both farmed and wild), wild Pacific mackerel, and Jack mackerel all have at least 1500 mg of omega-3s per 3-ounce portion. Canned salmon and bluefin tuna have between 1000 and 1500 mg of omega-3s in the same serving size. Tilapia, cod, haddock, and catfish, on the other hand, all have less than 200 mg of omega-3s per 3-ounce portion of fish.
Two tilapia recipes to get you started: