Tilapia is an extra-lean, versatile white fish that thrives in warm, subtropical areas of the United States, Latin America and Southeast Asia, where fisheries often culture it for commercial uses. Because tilapia has a mild flavor and moderately firm texture, the fish lends itself to a variety of low-fat seasonings and cooking techniques. You can grill, bake, broil or blacken tilapia and season it with lime juice, dry white wine, scallions, chili powder, ginger or curry. Tilapia gives you lean, easily digested protein with few calories and very little fat.
Low in Calories
If you substitute tilapia for red meat in meals two or three times a week, you can reduce your overall intake of calories, fat and cholesterol. One serving of tilapia weighing 100 g, or 3.5 oz. -- about the size of a deck of cards -- has 128 calories, 3 g of fat, 1 g of saturated fat and 57 mg of cholesterol, according to the U.S. Department of Agriculture. By comparison, a 3.5-oz. serving of lean beef sirloin with the fat trimmed has 182 calories, 8 g of fat, 3 g of saturated fat and 78 mg of cholesterol. Use tilapia as a low-fat alternative to beef in tacos, tostadas, mixed green salads, stir-fries or pasta dishes.
Lean Protein
Tilapia provides low-calorie, low-fat protein. A 3.5-oz. serving of tilapia offers 26 g of protein, according to the USDA. The protein in this serving represents 52 percent of the daily value of protein, or the amount your body needs for healthy growth, tissue repair and wound healing.) Tilapia is a source of complete protein, meaning that it provides all of the amino acids that form the structure of your cells, tissues and organs. The Centers for Disease Control and Prevention recommends that you consume lean proteins like fish in your diet to lower your fat intake and reduce your risk of chronic disease. If you are on a bland diet or have trouble digesting fatty proteins, mildly seasoned, baked or poached tilapia may be easier to tolerate than red meat.
Heart-Healthy Fats
Tilapia is a source of omega-3 fatty acids. These polyunsaturated fats may help you keep your blood pressure within a healthy range, prevent heartbeat irregularities and reduce your serum triglycerides -- a form of fat that can increase your risk of heart disease. Omega-3 fatty acids may also help you maintain your mental acuity and prevent arthritis as you age, the Mayo Clinic notes. Although tilapia also contains omega-6 fatty acids, which may have inflammatory properties, the overall cardiovascular benefits of eating tilapia and other fish outweigh the potentially harmful effects of their omega-6 fatty acids.
Concerns about Toxins
Much of the tilapia you purchase in supermarkets is imported from Latin America and Southeast Asia, where culturing methods are less environmentally friendly than those used in U.S. fisheries, the Environmental Defense Fund notes. Tilapia from the U.S. fisheries located in Florida and other subtropical regions are generally raised in closed-tank systems and have lower levels of mercury or other environmental toxins than imported fish, according to the organization. Adults and children can safely consume four or more servings of tilapia per month, preferably from U.S. or Latin American fisheries.
Read more: http://www.livestrong.com/article/347397-tilapia-fish-benefits/#ixzz1kWpODZHk
No comments:
Post a Comment