Tilapia is the general name used to cover several species of fish which come under the cichlid species. The tilapia species is usually found in shallow water, rivers, ponds and lakes. Tilapia is highly rich in vitamin B12, vitamin B6, magnesium, iron and calcium.
It has potassium and sodium. It has saturated and unsaturated fat. It has 129 calories for every 100 grams. Tilapia can be eaten processed as well. Tilapia is said to have many benefits and makes it to the list of health foods. Eating 2 servings of this fish a week reduces the risk of heart ailments.
It has high quantities of proteins and all the essential amino acids that our body requires in the diet. There is 26 grams of proteins present in 3.5 ounces of the tilapia fish. An adult male is recommended to take about 56 grams of proteins a day and an adult female should take about 46 grams of proteins a day.
While a nursing woman should consume about 71 grams of proteins a day. Tilapia is rich in omega-3s, which are crucial for brain development in both adults and children. There about 150 milligrams of EPA and DHA in around 5 ounces of tilapia. Eating tilapia regularly will help you control your body weight, as it is naturally low in fat. It has shown to decrease body weight in those who have consumed it regularly. It has also been known to lower the risk of heart diseases.
Ingredients
- ½ Kg tilapia
- 2 tbsp olive oil
- 3 tsp paprika
- 1 tbsp onion powder
- 1 tsp salt
- 1 tsp pepper
- 1 tsp thyme
- 1 tsp oregano
- ½ tsp garlic powder
- Sauce – 1 tbsp mayonnaise
- 2 tsp lemon juice
Cooking time
- Around 20 minutes
Method
- Pre heat the oven
- Line with foil and rub some olive oil.
- Add the paprika, salt, onion powder, thyme, garlic powder and oregano to the tilapia.
- Brush the tilapia with olive oil and rub the spices on it.
- Place the fish in the oven.
- Cook till they are nice and brown.
- Add the sauce – which is the lemon juice added to the mayonnaise.
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