Written by Abby Gelineau, Dietetic Intern, University of Minnesota School of Public Health
Lenten season is upon us, and we know that eating fish on Fridays is the common practice until Easter. There are lots of different types of fish out there and it can be hard to know the nutritional profiles of each kind, so today we are going to talk about one type of fish and what kinds of nutrients it offers: tilapia! Tilapia is a white fish though it can be found in the wild in the Middle East and Africa, the majority of what is consumed is raised on fish farms.(1)
Tilapia is particularly high nutritionally in protein, selenium, phosphorous, vitamin D, and potassium.(1) These nutrients are helpful in maintaining proper body function, immunity, fluid balance, energy storage, and bone health.(1) However, tilapia tends to be a controversial fish in terms of health due to its fat content.
Tilapia is higher in omega-6 fatty acids compared to other fish such as salmon or tuna, which are higher in omega-3 fatty acids.(2) Omega-3s are associated with lots of health benefits including reducing risk of heart disease and body inflammation(2). Omega 6s are generally considered less healthy than omega-3s although the research around them is controversial.(2) Omega-6s play an important role in brain function and normal growth and development.(3) However, while omega-3s and some versions of
omega-6 fatty acids reduce inflammation, some forms of it appear to increase inflammation.(3) Therefore, a balance between consumption of both is generally recommended at a 1:1 ratio.(2)
Despite the controversy over omega-6s vs omega-3s, tilapia is still a great fish option to consume since it is a very lean protein option and does offer some omega-3s for your diet.(1) One way to boost the omega-3 content of your tilapia if you choose to make it is by adding something like flaxseed meal (high in omega-3s) to the breading of your fish.
Light Flax and Oat Baked Tilapia
By magpie diner of Food.com
side note: magpie diner does not have a picture available of their recipe
What You Need:
- 1 lbs tilapia fillets (4-5 fillets, each one cut in half)
- 1 egg
- ½ cup rolled oats (not quick, just regular rolled oats)
- 3 tablespoons flax seed meal (or add whole flax seeds, they will grind up)
- 1 teaspoons garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon celery seed
- ½ teaspoon turmeric
- ½ teaspoon sea salt
- 1 teaspoon dried parsley
- 1/8 teaspoon pepper (or to taste)
- Spray Oil (Olive or Avocado spray oil)
What You Do:
- Put all the dry ingredients into your magic bullet or blender (from oats to pepper in the list), and process until you have a smooth texture. Get 2 large bowls out, add the egg to one bowl, whisk it up a bit. Add the coating mixture to the other bowl.
- Using one hand, add about half of your tilapia to the egg bowl, mix it up to coat them all. With your other hand, coat each filet one by one in the flax/oat
mixture, getting it even on each side and both ends. Transfer to an oiled baking sheet. Do same with the rest of the filets. Spritz tops of fish with olive
oil or avocado oil spray. - Bake on 375 for about 20 minutes, flipping them halfway through. Alternatively, you could broil 3-4 minutes per side.
References
- Is Tilapia Healthy? Here’s What a Dietitian Has to Say. EatingWell. Accessed February 24, 2025. https://www.eatingwell.com/article/7986081/is-tilapia-healthy/
- Tilapia Fish: Benefits and Dangers. Healthline. October 11, 2017. Accessed February 24, 2025. https://www.healthline.com/nutrition/tilapia-fish
- Omega-6 fatty acids Information | Mount Sinai – New York. Mount Sinai Health System. Accessed February 24, 2025. https://www.mountsinai.org/health-library/supplement/omega-6-fatty-acids
- Diner M. Light Flax & Oat Baked Tilapia Recipe – Food.com. Accessed February 24, 2025. https://www.food.com/recipe/light-flax-oat-baked-tilapia-
