White fish: how does tilapia measure up?

Fish is one of the essential components of a healthy lifestyle, with the NHS recommending at least two portions per week for a balanced diet.

Of all the fish varieties, white fish is one of the most popular thanks to its mild flavour, versatile texture and low fat content. And although some species are becoming increasingly difficult to find in the wild due to overfishing and climate change, white fish remains a key ingredient in a range of popular dishes — including fish and chips, a classic British staple.

So, what are the benefits of eating white fish — and how does our sustainably farmed tilapia compare?

What counts as ‘white fish’?

White fish is a favourite among health-conscious foodies, with an extremely low fat percentage and a high protein content that rivals many land-based red and processed meat types.

Compared to ‘oily fish’ like mackerel, salmon and anchovies, which tend to be darker and ‘fishier’ in flavour, white fish is characteristically mild. This type of fish is also rich in micronutrients like magnesium, vitamin D, potassium, selenium and omega-3 fatty acids, which are all essential for regulating core bodily functions.

You’ll find several white fish varieties on supermarket shelves, but here are some of the most popular…

Cod

Cod is one of the most widely consumed fish in Europe. It comes in three species — Atlantic, Pacific and Greenland — but lean and mild Atlantic cod is the variety we typically eat in the UK and Europe. Unfortunately, Atlantic cod is considered a threatened species due to relentless overfishing.

Haddock

Haddock is a close relative of cod, with different stocks found on both sides of the North Atlantic. This popular white fish has a clean, soft flesh and is often smoked to give it a distinctive flavour. Sadly, this is another fish that’s considered vulnerable due to overfishing.

Halibut

Atlantic halibut is a large, flat fish that can be found at the bottom of oceans all over the world. It’s considered one of the oiliest white fish and is firm, lean and meaty. However, wild-caught Atlantic halibut grows slowly and is, therefore, vulnerable to overfishing, earning it a place on Greenpeace’s seafood Red List.

Sea bass

Good news: sea bass was once considered a fish to avoid for sustainability reasons, but careful fishing control means it’s coming back! Populations are still low, but hopefully, more people will soon enjoy its sweet flavour and firm consistency that makes it suitable for grilling, frying, baking or searing.

Tilapia

Tilapia is a resilient fish with firm, flaky white flesh. It’s native to the Middle East and Africa, but thanks to its suitability for aquaculture, people now enjoy commercially farmed tilapia worldwide.

And yet, despite its nutritional benefits, versatility and affordability compared to other white fish, tilapia is often overlooked next to better-known fish like salmon, cod and tuna.

Still, responsibly farmed tilapia fish is an excellent choice for health and eco-conscious consumers out there — and here’s why…

Why go for tilapia?

Sustainably farmed tilapia has plenty of unique benefits that make it stand out next to other white fish varieties.

Did you know tilapia is one of the only white fish raised in freshwater environments with the same nutritional benefits as saltwater fish but lower mercury concentration? Yep, you guessed it — this means tilapia is one of the safest fish for pregnant women to eat.

Whilst wild-caught oily fish like salmon and herring are typically higher in omega-3s, tilapia is lower in calories and sodium yet remains high in vitamins, minerals and protein (around 23 g per serving). So, it’s the perfect choice for maintaining a healthy weight and fuelling lean muscle growth.

Like many white fish, tilapia is versatile due to its delicate flavour and can be seasoned to suit different cuisines. It also has low water content, minimising shrinkage during cooking and making it easier to handle.

Tilapia is often cheaper than other popular seafood products, too, so it’s much more accessible for consumers. And when it’s farmed in controlled aquaculture environments, it can add precious protein to global food stocks without damaging marine ecosystems.

Regal Springs ensures every fish makes a positive impact on its journey from lake to plate by meeting the highest food safety and animal welfare standards.

Our tilapia are fed a sustainable, vegetable-based diet and grown in floating nets in deep lakes to ensure they don’t consume algae and waste that could lead to the presence of dioxins and other harmful chemicals in their flesh.

As a result, our ‘naturally better tilapia’ are as good for the planet as they are for people, offering a sustainable alternative to more vulnerable white fish species.

Why not give it a try?

To learn more about our sustainably farmed tilapia, get in touch with Regal Springs UK by emailing eusales@regalsprings.com.