Tilapia is the name for several species of freshwater fish. Although farmed all over the world, China is the largest producer of this fish. Tilapia is a pretty impressive source of protein. Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin B12, phosphorus, selenium and potassium.
However, the type of fat in this fish contributes to its bad reputation. The next section further discusses the fat in tilapia. One of the main reasons for this is that fish like salmon, trout, albacore tuna and sardines contain large amounts of omega-3 fatty acids.
In fact, wild-caught salmon contains over 2, mg of omega-3s per 3. Omega-3 fatty acids are healthy fats that lower inflammation and blood triglycerides. They have also been associated with a reduced risk of heart disease 5 , 6 , 7. The bad news for tilapia is that it only contains mg of omega-3 fatty acids per serving — ten times less omega-3 than wild salmon 3.
Omega-6 fatty acids are highly controversial but generally regarded as less healthy than omega-3s. Some people even believe omega-6 fatty acids can be harmful and increase inflammation if eaten in excess 8. The recommended ratio of omega-6 to omega-3 in the diet is typically as close to as possible.
Consuming fish high in omega-3 like salmon will more easily help you meet this target, while tilapia does not offer much help 9.
In fact, several experts caution against consuming tilapia if you are trying to lower your risk of inflammatory diseases like heart disease Tilapia contains much less omega-3 than other fish like salmon.
Its omega-6 to omega-3 ratio is higher than other fish and may contribute to inflammation in the body. Many websites have used that sensational statement as proof that tilapia is bad for you. But the Harvard Heart Letter has since rebutted that claim, saying that while salmon may be a better choice, tilapia still makes for a healthy meal. It actually does contain some omega-3s and offers ample protein for little saturated fat unlike a food such as bacon, which also poses health risks due to its sodium content.
By subscribing you agree to the Terms of Use and Privacy Policy. References Tilapia. Seafood Health Facts. Farmed Tilapia. Monterey Bay Aquarium Seafood Watch. June Fish, Tilapia, Cooked, Dry Heat.
United States Department of Agriculture. April American Heart Association. May American Journal of Clinical Nutrition. Handling Seafood. Tilapia Recommendations. National Fisheries Institute. January November Harvard Heart Letter. When Tilapia is sourced from responsible suppliers, it is one of the best proteins to add to your diet. The Tilapia we eat is farmed and not caught wild. In fact, over half of the seafood we eat comes from fish farms, also known as aquaculture.
This can take place in either a recirculating tank system as is common in the US and Canada, or in freshwater lakes in floating pens, as is frequently seen in Indonesia, Mexico and Honduras. Unlike in the wild, farmed fish are closely monitored and it is possible to know exactly what the Tilapia are eating, the water quality and the health of the fish. But as we said above, some Tilapia is farmed better than others, and knowing where the fish came from is important.
Some suppliers use antibiotics and poor quality food, or allow the water to become contaminated with waste. Other fish farms, like Regal Springs , hold themselves to much higher standards and have many environmental certifications.
Fish farms are regulated by the countries in which they operate. Now that you have your culture environment ready to go, it is time to introduce fish into your system for growout.
Typically, you will purchase tilapia fingerlings juvenile fish in range of 0. Find a reputable dealer to purchase your fish from. After you receive your fingerlings, you may need to acclimatize your fingerlings slowly to the temperature, pH, and general water conditions of the growout environment. Introduce your new crop of fish into the growout environment and begin farming. Note: You may also purchase fry fish less than 0. During the growout phase you need to feed your fish and maintain favorable environmental conditions.
The best growth occurs when water chemistry is maintained within an optimal range. For tilapia, the recommended water chemistry values are as follows:. Nitrite: 0. Under proper growth conditions, tilapia fingerlings will reach harvestable size in 8 months.
This is truly the way to make your tilapia farm self-sustaining. After the growout phase, your fish are ready for harvesting and you can start to enjoy the fruits of your labors. Find some interesting new tilapia recipes and prepare some healthy, tasty meals for your family to enjoy. Tilapia Farming. Vincent and the Grenadines Trinidad and Tobago U. Aquaculture Production U. S Tilapia Imports U. Phone Number.
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