Tilapia
Mild, sweet farm-raised tilapia. Versatile for frying, grilling, or curry.
Nutrition Facts (per 100g raw, edible portion)
| Saturated Fat | 0.6g |
| Sodium | 52mg |
| Iron | 0.6mg |
| Omega-3 Fatty Acids | 0.2g |
| Carbohydrates | 0g |
| Source | ICMR-NIN / USDA Database |
Health Benefits
One of the leanest fish available — almost no fat
Extremely mild flavor — perfect for people who don't like 'fishy' taste
Sustainable farm-raised option
Very affordable high-quality protein
Dietary Information
Best Cooking Methods
Pan Fry
Season simply with salt and pepper. Fry 3-4 mins per side.
Baked
Bake at 190°C with lemon and herbs. 12-15 mins.
Curry
Mild flesh absorbs curry flavors well. 10-12 mins.
Pro Tips
- 💡 Very mild — needs seasoning or sauce for flavor
- 💡 Fillets cook quickly — don't overcook or they fall apart
- 💡 Great for fish tacos, sandwiches, and wraps
More Freshwater Fish
Katla (Indian Carp)
Large Indian carp, widely loved in Bengal and Bihar. Best in mustard curry.
Rohu
The most popular freshwater fish in India. Mild, sweet flesh perfect for jhol and fry.
Hilsa (Ilish)
The king of Bengali cuisine. Rich, buttery, and best in shorshe ilish.
Pabda
Small, silken catfish with one central bone. Melts in your mouth in light gravy.
Have Questions About Nutrition?
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