Why should tilapia fish be a staple in your diet?
Tilapia might not be the first fish that comes to mind for many in the UK — where cod has long been the key ingredient in the classically British ‘fish and chips’ dish.
But when it comes to choosing a healthy and versatile fish for your diet, tilapia should absolutely be on your shopping list.
This mild-flavoured fish is packed with nutritional benefits, offering numerous advantages for those looking for a healthy yet tasty addition to their weekly meals. Here’s why you should make tilapia a staple in your diet…
It’s high in protein
One of the standout benefits of tilapia fish is its high protein content. Protein is a crucial component of every cell in the body — essential for building and repairing tissues, enzyme production, hormone regulation, proper immune function and supporting muscle mass.
High-protein diets can also reduce hunger and promote feelings of fullness, leading to lower overall calorie intake and helping with weight management. Plus, protein is an excellent energy source, particularly when carbohydrate intake is low.
Compared to other protein sources, such as red meat, tilapia fish provides a significant amount of protein without the high fat content. So, for those looking to maintain a healthy diet, incorporating tilapia can help you meet your daily protein needs without the added calories.
It’s rich in vitamin B12
Vitamin B12 is another nutrient that tilapia fish offers in abundance. This vitamin is vital for maintaining healthy nerve cells and producing DNA and RNA — the body’s genetic material. It also works with other B vitamins to improve certain functions in the body, such as energy production and the formation of red blood cells. Additionally, vitamin B12 helps to maintain heart health and plays a role in mood regulation and bone health.
For those who might be deficient in B12 — common amongst those who eat a predominantly plant-based diet — tilapia is an excellent dietary addition.
It’s a nutritional powerhouse
Eating tilapia fish is not just about getting your dose of protein and B12. It also provides an excellent source of other essential nutrients like phosphorus, potassium, selenium, vitamin D and omega-3 fatty acids — all of which contribute to various aspects of health.
Phosphorus is important for bone health, whilst vitamin D helps with calcium absorption. Potassium aids in heart and muscle function, and selenium plays a vital role in metabolism and thyroid function. Selenium also acts as an antioxidant and supports immune function by protecting cells from damage and promoting a healthy immune response.
Omega-3 fatty acids are essential for heart health — reducing inflammation and supporting brain function. Although tilapia contains lower levels of omega-3s compared to fatty fish, like salmon, it still provides an adequate amount.
Adding tilapia to your diet can help ensure you get a well-rounded intake of these vital nutrients.
It’s delicious and versatile
Aside from all the nutritional benefits, one of the best things about tilapia fish is its versatility in the kitchen.
Thanks to its mild flavour, tilapia easily adapts to whatever seasoning or treatment you throw at it — making it the perfect canvas for a variety of dishes. It’s no surprise that you can find tilapia in various cuisines, including Mexican, Caribbean, African and Asian.
From light and fresh salads to a hearty paella, no matter what dish you’re in the mood for, tilapia is perfect for busy weeknights and easy to incorporate into your meal planning.
Bake it, grill it or fry it; tilapia is incredibly easy to cook and comes together quickly. And why not opt for tilapia instead of cod next time you fancy fish and chips? The firm, flaky texture holds up well when battered or breadcrumbed.
Regal Springs: a cut above the rest
When buying tilapia fish, be sure to opt for reputable sources to ensure you’re getting a product that’s healthy, delicious and responsibly farmed.
Regal Springs stands out for its commitment to quality and sustainability. Raised in deep, oxygen-rich freshwater environments — where the fish are free to swim in abundant space — Regal Springs’ methods not only produce a better-tasting fish but also align with responsible fish farming practices.
The focus on sustainability and care also means that Regal Springs’ tilapia are raised on a high-quality, vegetable-based diet and are free from chemicals and additives, making them a healthier choice. Plus, they’re packed with vitamins and up to 23 grams of lean protein!
Keen to try out new recipes and make tilapia fish a staple in your diet for a healthier, more varied meal plan? Check out this delicious Vietnamese Summer Rolls recipe to see why tilapia is such a fresh, tasty and versatile option.
