A tilapia is one of the most consumed fish in the world, and although it is native to the fresh waters of the African continent, today it is very present in rivers all over America, from the north to the south of the continent. Its breeding can also be done in aquariums, and this is a species that reproduces easily.
It is a fish rich in protein, vitamins and fatty acids, such as omega-3. It is also marketed under the name saint peter It has white flesh and is more affordable than other fish - for example, it usually costs less than salmon, so it is a good addition to any diet.
Lean mass gain
A 100 g serving of tilapia has about 25 grams of protein, i.e., it is a high-protein food, which makes it excellent for muscle recovery and hypertrophy (lean mass gain). This is why tilapia is so common in athletes' diets.
Read more: Best fish to include in your diet
Facilitates weight loss
Besides being full of protein, tilapia has a very low amount of carbohydrates and an even lower amount of fats. Thus, it can be a great ally in a diet for weight loss and body fat loss.
Protects heart health
Not only that, it is an excellent source of good cholesterol (HDL). One serving of tilapia (approximately 100 g) has about 5 0mg of HDL. This helps reduce the level of bad cholesterol (LDL) in the body and thus benefits cardiovascular health.
Read more: The best proteins for heart health
Good for brain health
It is a fish rich in DHA, a fatty acid of the omega-3 type. In short, DHA benefits the health of the brain by protecting it from the degenerative action of free radicals. What's more, DHA is especially for pregnant women, as it is excellent for the health and formation of the fetus.
Read more: Omega-3 in pregnancy: why it is important
How to consume tilapia
- Baked, grilled, au gratin, stewed or fried;
- With pasta or risotto;
- In salads;
Read more: How to marinate fish