Tilapia has its roots in the Tswana language of South Africa, where it simply means "fish". Most of the tilapia species are native to the warm water lakes and rivers of Africa, where they have been used as food for thousands of years.
Habitats include shallow streams and ponds as well as rivers, lakes and estuaries, because this freshwater fish will tolerate somewhat brackish water. In South Africa, it is also called mudfish. But tilapia is not just a wild fish; it is one of the oldest fish of aquaculture, and has been raised as a food crop on fish farms along the Nile since prehistoric times. There it is known as the "Nile Perch" or the "Wonder Fish."
Today, tilapia is a popular food fish all over the world, and the second most cultivated fish worldwide (after carp). More than 300,000 tons of tilapia is produced worldwide every year.
There are many reasons for this popularity. Hardiness, adaptability, fast growth and frequent spawning all mean that it is easy to raise in ponds. Tilapia can grow from fingerling to harvest size in ten months, even less in optimum conditions. It is a very hardy fish, resistant to diseases that attack other farm fish such as trout, and can adapt easily to environmental changes, including varying water quality, salinity, and population density. Although omnivorous tilapia will eat almost anything, they prefer algae and other aquatic plants, and will even eat dead organic matter. Very small combs in their gills enable them to filter and remove microalgae from their water environment.
This sweet, mild whitefish with a firm, flaky texture has increased rapidly in popularity among American diners, and now ranks as the fifth most popular seafood in the US. Although most of our tilapia still comes from Central and South America, tilapia farming is a rapidly growing industry. I even found one farm in New York's Finger Lakes region.
Like other whitefish, tilapia is low in calories and fat, and relatively high in protein, giving it a high nutritional value. This makes it a great food for obese Americans trying to lose weight and cook lower calorie dishes.
Fish is easily digested, so the body absorbs its nutrients easily. A 3.5 ounce serving (100g) contains just under 100 calories, 21 g protein and only 1 g fat which includes about 120 - 220 mg. of omega 3 fatty acids. Omega-3 fatty acids have been linked to a reduced risk of coronary heart disease as well as lowered risk of depression. With the sale of supplements and fish oil capsules escalating rapidly, they're fast becoming the "super nutrient" of 2007. Based on medical studies at Harvard which have shown that eating fish reduces hypertension, lowers cholesterol, and reduces the risk of heart disease and stroke, the American Heart Association recommends at least two servings of fish per week for optimum heart health.
According to a study by Brigham and Women's Hospital in Boston, eating fish may also help reduce the pain and inflammation of rheumatoid arthritis. Fish oil may inhibit cancers and help protect against age-related macular degeneration (AMD), the leading cause of irreversible blindness.
Because they are low on the food chain, tilapia don't build up toxins and pollutants in the same way that many carnivorous fish species do. This is probably why tilapia had one of the lowest mercury levels of any fish.
Lean and firm, mild and sweet-tasting, tilapia adds flavor and versatility to any meal. You can easily substitute tilapia for other fish such as flounder, cod, or orange roughy in most recipes. It does not, however, stand up well to lengthy marinating; marinate for just 10 - 15 minutes or not at all. It is best purchased fresh; if frozen tilapia is mushy after it is thawed, discard it.
This whitefish is versatile, and can be baked, broiled, steamed, grilled, fried or sauteed. The thin fleets are easy to pan sear. Whatever method you choose, be careful not to overcook. Test for doneness by inserting a fork into the thickest part of the fish, and pressing inward. The flesh should flake easily. When fish is done, it will be opaque, and should lose its translucence.
Greek style baked tilapia
Ingredients:
2 Tablespoons butter
1 large or 2 small cloves garlic (about 1 Tablespoon minced)
1/2 teaspoon basil
1/2 teaspoon tarragon
2 tilapia fillets (about 2/3 to 3/4 pound)
1/4 teaspoon salt
1/4 teaspoon lemon pepper
2 Tablespoons crumbled feta cheese
6 to 8 sun-dried tomatoes
1 small onion, sliced thin
1/2 green bell pepper, cut in strips
1/2 red bell pepper, cut in strips
6 black olives, sliced into rings
1 Tablespoon capers
1 Tablespoon coarsely shredded parmesan cheese
Directions:
Preheat oven to 400.
Melt butter. Add garlic and cook on low about 5 - 8 minutes. Add basil and tarragon. Pour a little butter into the bottom of baking dish and spread to coat. Place two tilapia fillets in the buttered dish, sprinkle with salt and lemon pepper, and brush top of each tilapia fillet with the seasoned butter mixture. Crumble on the feta. Arrange vegetables over and around the fillets. Sprinkle with Parmesan. Bake until fish flakes easily with a fork, about 15 minutes.
Oriental Style Baked Tilapia
Ingredients:
Cooking spray
2 tilapia fillets (about 2/3 to 3/4 pound)
1/2 cup broth
1 Tablespoon soy sauce
1 Tablespoon garlic-flavored vinegar
1 teaspoon sugar or honey
1 teaspoon cornstarch
1/2 cup shredded cabbage
1/2 cup shredded carrots (1 small)
1 cup thinly sliced celery
1 cup sliced scallions
1/2 cup sliced mushrooms
1/2 cup sliced Daikon radish
Directions:
Preheat oven to 400.
Prepare the vegetables; wash, shred or slice thinly, and set aside. Spray baking dish with cooking spray. Lay fish fillets in dish. Mix sauce ingredients in small bowl (broth, soy sauce, garlic vinegar, sugar and cornstarch) and blend with a fork to dissolve sugar and cornstarch. When thoroughly blended, pour over fish. Arrange vegetables around and on top of fish. Bake about 15 minutes, or until fish flakes easily with a fork. Serve over rice or other grain.
Yvona Fast lives in Lake Clear and has two passions: cooking and writing. . She can be reached at