Tilapia: recipes

The content of the article

• What is tilapia
• Where does
• How tilapia is grown
• Structure
• Is it possible to eat tilapia
• Recipe
• In the oven
• Fried
• Tilapia for diet

There are many recipes for healthy, rich and delicious dishes from commercial fish such as tilapia. Its fillet is distinguished by a high content of protein, trace elements, vitamins and fatty acids. Juicy fish flesh (about 78% of the liquid per 100 grams of product) turns out to be soft and tender when baking or frying. To make the dish low-calorie, the fish is steamed or in the oven.

What is tilapia

This aquatic creature belongs to commercial fish of the cichlid family. They live in pairs, taking care of each other and the fry. Able to adapt to different living conditions, find food in any place. Tilapia fish feeds on bottom sediments, plant plankton, various algae, and herbs. Nutritionists recommend refraining from using this variety of waterfowl, believing that toxins, heavy metals get into it.

Fish has the ability to interbreed with other species, so many hybrids are known. There are many varieties of tilapia, even specialists in this field are not able to figure them out. The parameters of the fish are atypical – the height significantly exceeds the body length. Males have a green skin color. Females are more inconspicuous, gray, with a thin body. During puberty, males acquire a saturated dark color, and the fins acquire a red hue.

Where does

Initially, this fish appeared in Asia Minor. Now it can be found in water bodies of Africa, Asia, the USA, Latin America and some European countries. It is found in Israel, where it is called the “fish of St. Peter” or “amnun”. She was gifted with an Arabic name – the fish of the masts. All names have a generalizing character to denote individuals of the cichlid family. Fish is bred on an industrial scale. In many countries, this type is only available as processed fillet..

How tilapia is grown

Tilapias are valued for their biological qualities and beneficial properties. They differ in growth rate, quick adaptation to any environmental conditions, and resistance to common diseases. For this reason, it is actively cultivated. Growing this freshwater fish is considered a profitable, promising type of industrial fishing..

For the cultivation of individuals used small ponds, artificial ponds and fish farms. In order for the fishery to be profitable, the organization of the entire system, conditions and feed must be well thought out, it is necessary to ensure the correct temperature regime. Producers prefer independent breeding to the purchase of planting material. During spawning, the ratio of transplanted females to males is 6: 1. The fry appear after several days of incubation of eggs.

Structure

Tilapia have a number of useful properties. The use of their meat in food normalizes the functioning of the heart, the state of blood vessels, reduces the risk of developing dangerous diseases, lowers the level of bad cholesterol, promotes the formation of muscle tissue, and strengthens the immune system. Doctors recommend using tilapia for the prevention of many diseases, such as thrombosis, atherosclerosis. Fish contains the following substances:

• easily digestible low-calorie protein;
• fatty acid;
• mineral complex (iron, selenium, magnesium, sodium, calcium, potassium, zinc, phosphorus);
• vitamins (B1, B2, B5, B6, B9, B12, E, K, PP, ascorbic acid).

Is it possible to eat tilapia

Although fish is considered useful and saturated with substances necessary for the life of the human body, there are debates about harmful qualities. Since this species feeds on waste and sediment, harmful substances can enter the meat. Unscrupulous breeders feed the fish with polyphosphates and other means to speed up growth and increase weight. To avoid the ingestion of harmful elements, it is recommended that you purchase products from trusted suppliers. Some cooks pre-soak the fillets in vinegar or freeze them..

Nutritionists claim that in fish meat the wrong ratio of omega-6 and omega-3 fatty acids. So, the amount of omega-6 acid contained is 11 times higher than normal. At the same time, omega-3 is not enough in the composition. Experts recommend adhering to moderation and consume this product no more than 2 times a week.

Recipe

Fish fillet is cooked on the stove, in the oven, slow cooker. Due to the tenderness of the structure of the meat, it was even endowed with such a name as “sea chicken”. The complexity of the product is due to the large amount of water included in the composition. This structure can be a cooking problem. To avoid unnecessary difficulties, you need to choose the right recipe. For example, when preparing a filling for pies, vegetables, oil or greens are additionally added to the filling.

The easiest way to cook a delicacy is to bake a pre-marinated filet in foil or in liquid batter. It turns out delicate, soaked, fragrant. For marinade, you can use herbs, lemon juice, tomato puree, wine, basil, coriander, rosemary, mustard. A full dinner will turn out if you prepare grilled vegetables for fish – eggplant, zucchini, bell pepper. Avoiding freshness when baking in a foil of a dietary dish will help laying on top of fillet gravy based on onions, carrots, herbs and tomatoes.

In the oven

• Time: 30 minutes.
• Servings Per Container: 5 Persons.
• Calorie content: 136 kcal per 100 g.
• Destination: Dinner.
• Cuisine: European.
• Difficulty: medium.

The recipe is suitable for owners of an oven equipped with an upper heating element. The fillet is juicy and tastes good. This dish is served in many European restaurants. Fish with white wine-based sauce will decorate both a casual and a festive table. Prescription white wine sauce can be stored in the refrigerator for up to 7 days. It is suitable not only for fish, but also for chicken or pork. Cheese is better to use hard varieties.

Ingredients:

• fillet – 1200 g;
• dry white wine – 60 ml;
• lemon juice – 20 ml;
• garlic – 3 teeth .;
• spices to taste;
• ground black pepper, salt to taste;
• olive oil – 4 tbsp;
• mustard – 2 tbsp .;
• cheese – 100 g.

Cooking method:

1. To prepare the sauce in a blender, combine lemon juice, garlic, spices. Pour in oil, wine. To stir thoroughly.
2. Grease a baking sheet with olive oil, put the fillet.
3. Grease the fish with cooked sauce.
4. Place the baking tray in the upper part of the oven. Bake for about 20 minutes.
5. Remove the baking sheet from the oven, sprinkle the fillet with grated cheese, again send to bake for 5-7 minutes. Before serving, you can sprinkle with finely chopped dill or parsley.

Fried

• Time: 15 minutes.
• Servings Per Container: 2 Persons.
• Calorie content: 156 kcal per 100 g.
• Destination: Dinner.
• Cuisine: European.
• Difficulty: Easy.

When frying this species of fish, it is important to consider that the fillet has a soft consistency. It is preferable to cook it in batter or with the use of breadcrumbs, flour, in order to preserve the juiciness. Fried filet goes well with mushroom sauce. Of the spices, it is recommended to give preference to marjoram, tarragon, rosemary, sage, thyme or allspice. You can add 1 tablespoon of corn starch to the sauce – it will add the viscosity of the gravy consistency.

Ingredients:

• fillet – 2 pcs.;
• champignons – 100 g;
• butter – 1 tbsp;
• nonfat cream – 60 ml;
• wheat flour – 2 tbsp;
• olive oil – 2 tsp;
• spices to taste.

Cooking method:

1. Grease the fish with spices, salt.
2. Cut mushrooms, fry in a preheated pan with the addition of butter for no longer than 5 minutes. Add cream, salt, spices. Simmer under the lid for another 6-8 minutes.
3. Sprinkle fillet with flour, fry on both sides until crisp.
4. Serve the fish, pre-watering it with mushroom sauce. If desired, boiled broccoli can be used as a side dish..

Tilapia for diet

• Time: 40 minutes.
• Servings Per Container: 4 Persons.
• Calorie content: 156 kcal per 100 g.
• Purpose: lunch or dinner.
• Cuisine: Multinational.
• Difficulty: medium.

This method of heat treatment, such as baking, provides low calorie dishes and the preservation of nutrients of the ingredients. Garnish makes it more nutritious. To reveal the taste of fish fillet, experienced chefs recommend serving it with a slice of lemon. Green peas, if desired, can be replaced with green beans, which goes well with the delicate texture of fish.

Ingredients:

• tilapia fillet – 500 g;
• onion – 1 pc.;
• carrots – 1 pc.;
• dill greens – 3-4 branches;
• green peas – 150 g;
• spices to taste;
• vegetable oil – 2 tbsp.

Cooking method:

1. Grate the fish with ground spices. Sprinkle with lemon juice, leave for half an hour.
2. Dice the vegetables and fry them in a pan with the addition of oil until they get a ruddy color.
3. Add peas to vegetables. Stew for 15 minutes.
4. Grilled marinated fillet, frying each side for about 3-5 minutes.
5. Serve fish in portioned dishes with a side dish of vegetables and green peas.