When it comes to healthy entrees, it's hard to beat baked fish. Tilapia, a freshwater fish that originated in the Middle East and Africa, has become a staple entree at many dinner tables. When you're looking for a healthy dish at a restaurant, see if tilapia is on the menu, as it can often be one of the lowest-calorie choices available. Work it into your weight-loss plan and you're certain to save calories and lose weight if it is part of a healthy, low-calorie diet.
Calories
Tilapia contains 128 calories per 3.5 oz. serving, according to the USDA's Nutrient Data Laboratory. This is assuming that it is baked without any added fats. The same size serving of sirloin steak, trimmed of all fat, has 183 calories. Even roasted chicken breast -- a reliable, low-fat standby in many diets -- has 165 calories per 3.5 oz. serving. Whether you are choosing between pure protein sources or entrees that have a mixture of carbohydrates and protein -- like beef stew -- tilapia is certain to have fewer calories than just about any other entree that is the same size.
Basic Nutrition
Tilapia is an ideal food for anyone watching his carbohydrate: Baked tilapia has 25 g of protein per 3.5 oz. serving and no carbohydrates. You'll get this muscle-building protein without much fat, since 3.5 oz. of tilapia has fewer than 3 g of fat. You'll also get plenty of vitamins and minerals. One serving contains significant amounts of calcium, magnesium, potassium and selenium. You'll also get trace amounts of many of the B vitamins.
Potential
If you substitute a 3.5 oz. serving of tilapia every day for a serving of roasted chicken, you'll save 37 calories a day. At this rate, you'll lose 1 lb. every 97 days -- hardly enough to make eating baked tilapia every day worth it. Of course, if you substitute baked tilapia for more higher-caloric entrees such as lasagna, hamburgers and enchiladas, your caloric intake will go down much more dramatically. For example, the same size serving of lasagna with meat sauce has 377 calories. Substitute baked tilapia and you'll save 249 calories. You can lose a pound every two weeks with this and similar substitutions every night at dinner.
Preparation
Even baked tilapia can be high in calories if butter or other fats are added during the cooking process. You can make a flavorful entree without fat by creating a topping that you can drizzle over the tilapia before baking. Try mixtures of juices, soy sauce and herbs and spices to get a pleasing flavor. Add some finely chopped vegetables -- onions, bell peppers and carrots work well. Epicurious chef Duncan Pickford recommends placing the tilapia fillets in aluminum foil packets, adding the liquid and vegetables, sealing the packet and baking for 25 to 30 minutes at 400 degrees.
Warning
Eating tilapia every day is likely to make you tired of the taste of fish. Try alternating baked tilapia with other healthy and low-fat entrees like roasted chicken breast or a stir fry with tofu. Varying your diet helps to ensure that you get all of the nutrients you need. You also need to carefully watch your intake of other foods, as a dinner of baked tilapia will not help you to lose weight if you are eating cinnamon rolls for breakfast and a plateful of crispy tacos for lunch. Tilapia is but one component of a healthy diet.
Member Comments