Skip to content
FriendsPantry
Tilapia

Fish & seafood · White fish

Tilapia

Mild, farmed freshwater white fish with thin, firm fillets; for frying, steaming, grilling and stews.

A kind of fish

5 recipes with it

Photo: HaJunkiyada, via Wikimedia Commons (CC-BY-SA-4.0)

What it is

Tilapia is a freshwater fish farmed widely in warm countries. Fillets are thin, white to pinkish and mild, firmer than cod and less flaky. Whole fish are grilled or fried in Africa, Asia and Latin America.

How it’s used

  • Pan-fried or baked fillets
  • Fish tacos
  • Whole fried fish with chilli sauce
  • Stews and curries
  • Steamed with ginger and soy

Characteristics

Taste
Very mild, slightly sweet.
Texture
Firm, small-flaked.
When cooked
Thin fillets cook in a few minutes; season well because it is mild.
Sold as
fresh, frozen
Cooking uses
Commonly cooked, Suitable for frying, Suitable for grilling

Storage

Refrigerated. Keep cold and cook within a day or two, or freeze.

Diet, allergens and safety

Contains Fish.

  • Vegetarian
  • Vegan
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • Soy-free
  • Caffeine-free
  • Contains fish, a common allergen.
  • Keep fish very cold (on ice or in the coldest part of the fridge) and cook within a day or two of buying; a strong ammonia or sour smell means it has spoiled. Cook to 63 °C (145 °F), when the flesh turns opaque and flakes.

Nutrition per 100 g

Energy
96 kcal
Protein
20.08 g
Carbohydrate
0 g
Fat
1.7 g
Fibre
0 g
Sugars
0 g

USDA FoodData Central: Fish, tilapia, raw.

Substitutes

Optional — what works if you don’t have it, and how it changes the dish.

Related ingredients

Recipes with tilapia

More white fish