Tilapia Boneless - Regular

Nutrition Content

Amount Per 100 grams

Calories-129

Protein-26 g

Total Fat-2.7 g   

Cholesterol-57 mg   

Sodium-56 mg   

Total Carbohydrate-0 g   

Nutritional Benefits

1. Heart Health- Tilapia contains omega-3 fatty acids, which have been linked to a lower risk of heart attack, stroke, and atherosclerosis. These essential fatty acids have also been linked to lower levels of triglyceride and cholesterol in the cardiovascular system.
2. Brain boost-Aside from being good for your heart, omega-3 fatty acids are also good for your brain. They have been linked to improved neurological function and may help protect the mind from degenerative mental conditions like dementia.
3. Weight Control - Tilapia is high in phosphorus, which is essential for bone health. Phosphorus is a mineral that your body requires for bone development and growth.
4. Bone Health-Tilapia is a good source of phosphorus, which is essential for bone health.
   
   Recipe

   Tilapia Masala with Indian Spices

    Ingredients

   4 tilapia fillets

   1 tablespoon garam masala spice mix

   2 tablespoons Bartenura Olive Oil

   1/2 lemon

   Spice Mix

   1.1 tablespoon Gefen Cumin or other ground cumin

   2. 1 tablespoon ground coriander.

   3.1 bay leaf

   4. 1 teaspoon ground cinnamon

   5.1 teaspoon ground cardamom

   6.1 teaspoon Gefen Ground Ginger

   7.1/2 teaspoon ground nutmeg

   8.1/2 teaspoon Gefen Allspice or other ground allspice

   9.1/4 teaspoon ground cayenne pepper

   Preparation

   Preheat oven to 400 degrees Fahrenheit.

   Create the spice mix by combining all the spices in a small bowl. Mix together the spice mix and the oil.

   Place the fish in a baking dish and brush with marinade. Squeeze the lemon over each fillet.

   Bake for 15 minutes, or until the fish is opaque and flakes easily with a fork.

   Serve hot. Pairs well with rice.