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HEALTHY
Why Does Tilapia Get a Bad Rap?
few foods are angstrom controversial as tilapia. One day the flaky white fish is a high-quality protein source, the adjacent we ’ ra told it may not be vitamin a virtuous as we think. It ’ south hard to know where the truth lies .
here ’ s the thoroughly news : There ’ south no rationality to avoid eating a chasten sum of tilapia .
While it ’ second true that tilapia imported from countries such as China, Columbia and Taiwan used to be raised in ponds where they fed on animal waste products, farming practices have changed in holocene years. today, tilapia that ’ south farmed anywhere in the worldly concern using recirculating aquaculture ( where plants help keep the water clean ) has earned it a position on many watchdog groups ’ ‘ safe-to-eat ’ list .
In fact, Monterey Bay Aquarium ’ s Seafood Watch program, which rates seafood choices based on whether they have been responsibly fished or farmed, includes tilapia from nine different sources that are all ranked as a “ good Alternative ” or “ Best Choice. ”
here ’ s the thoroughly news : There ’ south no rationality to avoid eating a chasten sum of tilapia .
While it ’ second true that tilapia imported from countries such as China, Columbia and Taiwan used to be raised in ponds where they fed on animal waste products, farming practices have changed in holocene years. today, tilapia that ’ south farmed anywhere in the worldly concern using recirculating aquaculture ( where plants help keep the water clean ) has earned it a position on many watchdog groups ’ ‘ safe-to-eat ’ list .
In fact, Monterey Bay Aquarium ’ s Seafood Watch program, which rates seafood choices based on whether they have been responsibly fished or farmed, includes tilapia from nine different sources that are all ranked as a “ good Alternative ” or “ Best Choice. ”
Reading: Why Does Tilapia Get a Bad Rap?
Consumers should be aware that this can change. The oceans are huge and grow practices are always changing, so what ’ s free and clear today may be mired in muck tomorrow. To keep up to go steady, get the Seafood Watch platform app. That way, you can check the evaluation for any type of fish – not precisely tilapia – before you visit the pisces counter .
The Nutrition in Tilapia
How does tilapia stack up nutritionally ? It doesn ’ t have the omega-3 fatty acid ’ south that heart-healthy powerhouses like salmon or sardines have. In fact it is very low in fat, with about 3 grams per serving. Because that fat is primarily omega-6 fatty acid, some media reports suggested it was worse than bacon. But bacon ’ south contribution to kernel disease is from saturated fat not omega-6 fatty acid fatso acids. And according to the American Heart Association, people who eat between 5 and 10 percentage of their calories in the form of omega-6 fatty acid fatso acids reduce their risk of heart disease relative to people who eat less of these polyunsaturated fats .
In addition, a 3.5-ounce serve of tilapia does contain about the lapp sum of omega-3 fatty acid as some other seafood, such as catfish and shrimp. Plus, it ’ s a low-calorie reservoir of lean protein – something about all of us need. And both omega-3 fatty acid and omega-6 fatty acid fatty acids are considered necessity dietary nutrients because our bodies can not synthesize them on their own.
Read more: How To Enjoy Eating Healthy
The American Heart Association encourages Americans to eat fish about twice a week, and tilapia is a bang-up way to get one of those fish meals. barely keep in mind that reducing your gamble of kernel disease goes beyond adding more fish to your diet. The finish is to replace higher-saturated fatness products in your diet with pisces.
There are a murder of tasty ways to up your fish intake in a low-fat way, including this heart-healthy fish greaser recipe. A bonus : you can use the leftover fish on top of a salad the next day .
Looking for more info about healthy eating and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
You can also read more nutrition advice in our EatWell section, so subscribe to get all the latest tips.