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Smoked Tilapia
Fish
Nutri-ScoreA

Smoked Tilapia

Oreochromis niloticus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Smoked Tilapia provides 128 kcal, 26g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Smoked tilapia is a flavorful fish that is rich in protein and omega-3 fatty acids, making it a healthy choice for a balanced diet. Its smoking process enhances its taste while preserving essential nutrients.

Also known as:
Smoked Nile TilapiaSmoked Fish
Scientific NameOreochromis niloticus
Region of OriginAfrica
Popular Comparisons:
Smoked TilapiaSmoked TilapiaVSAlaska Plaice FilletAlaska Plaice FilletSmoked TilapiaSmoked TilapiaVSAlbacore TunaAlbacore TunaSmoked TilapiaSmoked TilapiaVSAlbacore White TunaAlbacore White TunaSmoked TilapiaSmoked TilapiaVSAlbacore White Tuna LoinAlbacore White Tuna LoinSmoked TilapiaSmoked TilapiaVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletSmoked TilapiaSmoked TilapiaVSAmerican PlaiceAmerican PlaiceSmoked TilapiaSmoked TilapiaVSAmerican Plaice FilletAmerican Plaice FilletSmoked TilapiaSmoked TilapiaVSAnchoviesAnchoviesSmoked TilapiaSmoked TilapiaVSArctic CharArctic CharSmoked TilapiaSmoked TilapiaVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories128 kcal
Water
70%
Fiber0g
Total29.0g
Protein
26g(90%)
Fats
3g(10%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin D2 µg (13%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium36.5 µg (67%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, smoked tilapia supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and antioxidant defense.
✓Low in carbohydrates and calories, making it suitable for weight management and low-carb diets.

Possible Risks & Side Effects

!Individuals with fish allergies should avoid smoked tilapia to prevent allergic reactions.
!Excessive consumption of smoked fish may lead to increased intake of sodium, which can affect blood pressure.

How to Prepare & Consume

Best enjoyed as a standalone dish or in salads, smoked tilapia can also be flaked into tacos or served with whole grains for a nutritious meal.

Smart Selection & Storage

How to Select

Choose smoked tilapia that is firm to the touch and has a pleasant smoky aroma. Avoid any with an off smell or discoloration.

How to Store

Keep smoked tilapia refrigerated and consume within a week. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythSmoked fish is unhealthy due to high sodium content.
RealityWhile smoked fish can be high in sodium, moderation and balanced diet can mitigate health risks.
MythAll smoked fish are the same.
RealityDifferent types of fish have varying nutritional profiles; tilapia is particularly high in protein.
MythSmoked fish is not safe to eat.
RealityWhen properly prepared and stored, smoked fish is safe and nutritious.

Healthy Recipes

Smoked Tilapia Salad with Avocado and Quinoa

A refreshing salad packed with protein and healthy fats, featuring smoked tilapia, creamy avocado, and nutrient-rich quinoa.

Ingredients
  • 200g smoked tilapia
  • 1 cup cooked quinoa
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 2 cups mixed greens
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, diced avocado, cherry tomatoes, and mixed greens.
  2. 2. Flake the smoked tilapia into bite-sized pieces and add it to the salad.
  3. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the salad and toss gently.

Smoked Tilapia Tacos with Cabbage Slaw

Delicious and healthy tacos filled with smoked tilapia and a crunchy cabbage slaw, perfect for a light meal.

Ingredients
  • 200g smoked tilapia
  • 4 small corn tortillas
  • 1 cup green cabbage, shredded
  • 1/2 cup carrots, grated
  • 1/4 cup cilantro, chopped
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. In a bowl, mix the shredded cabbage, grated carrots, cilantro, lime juice, and salt to create the slaw.
  2. 2. Warm the corn tortillas in a skillet over medium heat until pliable.
  3. 3. Assemble the tacos by placing smoked tilapia on each tortilla and topping with the cabbage slaw.

Smoked Tilapia and Sweet Potato Cakes

These savory cakes combine smoked tilapia and sweet potatoes for a nutritious and satisfying dish, perfect for any meal.

Ingredients
  • 200g smoked tilapia, flaked
  • 1 large sweet potato, cooked and mashed
  • 1/4 cup whole wheat breadcrumbs
  • 1 egg
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mix the flaked smoked tilapia, mashed sweet potato, breadcrumbs, egg, dill, salt, and pepper until well combined.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a skillet over medium heat and cook the patties for 4-5 minutes on each side until golden brown.

Smoked Tilapia and Vegetable Stir-Fry

A quick and easy stir-fry featuring smoked tilapia and colorful vegetables, making for a nutritious and flavorful meal.

Ingredients
  • 200g smoked tilapia, cut into strips
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a large pan over medium-high heat, then add the bell pepper, broccoli, and carrot, and stir-fry for 3-4 minutes.
  2. 2. Add the smoked tilapia strips and grated ginger, and continue to stir-fry for another 2-3 minutes.
  3. 3. Pour in the soy sauce, toss everything together, and serve hot.

Smoked Tilapia Stuffed Bell Peppers

Colorful bell peppers stuffed with a flavorful mixture of smoked tilapia, brown rice, and spices, making for a healthy and filling dish.

Ingredients
  • 200g smoked tilapia, flaked
  • 2 large bell peppers, halved and seeded
  • 1 cup cooked brown rice
  • 1/2 cup black beans, rinsed
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1/4 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, combine the flaked smoked tilapia, cooked brown rice, black beans, cumin, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, place them in a baking dish, and top with cheese if desired. Bake for 25-30 minutes.

Smoked Tilapia and Spinach Frittata

A protein-packed frittata featuring smoked tilapia and fresh spinach, perfect for breakfast or brunch.

Ingredients
  • 200g smoked tilapia, flaked
  • 6 eggs
  • 2 cups fresh spinach
  • 1/4 cup milk
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • Olive oil for greasing
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and grease a baking dish with olive oil.
  2. 2. In a bowl, whisk together the eggs, milk, salt, and pepper, then stir in the flaked smoked tilapia, spinach, and feta cheese.
  3. 3. Pour the mixture into the prepared baking dish and bake for 25-30 minutes until set and golden.

Smoked Tilapia and Chickpea Salad

A hearty salad combining smoked tilapia and chickpeas, offering a great source of protein and fiber.

Ingredients
  • 200g smoked tilapia, flaked
  • 1 can chickpeas, rinsed and drained
  • 1/2 red onion, diced
  • 1 cucumber, diced
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the chickpeas, diced red onion, and cucumber.
  2. 2. Add the flaked smoked tilapia to the bowl.
  3. 3. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper, then drizzle over the salad and toss gently.

Smoked Tilapia and Zucchini Noodles

A light and healthy dish featuring smoked tilapia served over spiralized zucchini noodles, perfect for a low-carb meal.

Ingredients
  • 200g smoked tilapia, flaked
  • 2 medium zucchinis, spiralized
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 1/2 teaspoon red pepper flakes
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat, then add minced garlic and red pepper flakes, cooking for 1 minute.
  2. 2. Add the spiralized zucchini noodles and sauté for 3-4 minutes until tender.
  3. 3. Stir in the flaked smoked tilapia, season with salt and pepper, and serve immediately.

Smoked Tilapia and Cauliflower Rice Bowl

A nutritious bowl featuring smoked tilapia served over cauliflower rice, topped with fresh vegetables and a zesty dressing.

Ingredients
  • 200g smoked tilapia, flaked
  • 2 cups cauliflower rice
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, lightly sauté the cauliflower rice over medium heat for 5 minutes until tender.
  2. 2. In a bowl, combine the flaked smoked tilapia, cherry tomatoes, and cucumber.
  3. 3. Drizzle tahini and lemon juice over the cauliflower rice, top with the tilapia mixture, and season with salt and pepper.

Smoked Tilapia and Mango Salsa Lettuce Wraps

Fresh and vibrant lettuce wraps filled with smoked tilapia and a zesty mango salsa, perfect for a light lunch or appetizer.

Ingredients
  • 200g smoked tilapia, flaked
  • 1 ripe mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • 1 lime, juiced
  • 1 head of romaine lettuce, leaves separated
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  2. 2. Lay out the romaine lettuce leaves and fill each with flaked smoked tilapia and a generous spoonful of mango salsa.
  3. 3. Serve immediately as a refreshing wrap.

Frequently Asked Questions (FAQ)

Is smoked tilapia healthy?

Yes, smoked tilapia is a healthy source of protein and omega-3 fatty acids, beneficial for heart health.

How is smoked tilapia prepared?

Smoked tilapia is typically prepared by curing the fish with salt and spices before smoking it over wood chips.

Can I eat smoked tilapia if I have a fish allergy?

No, individuals with fish allergies should avoid smoked tilapia and other fish products.

What are the nutritional benefits of smoked tilapia?

Smoked tilapia is high in protein, low in calories, and contains essential vitamins and minerals.

How should I store smoked tilapia?

Store smoked tilapia in the refrigerator and consume it within a week for optimal freshness.

Can I freeze smoked tilapia?

Yes, smoked tilapia can be frozen for up to three months; ensure it is well-wrapped to prevent freezer burn.

What dishes can I make with smoked tilapia?

Smoked tilapia can be used in salads, tacos, or served with grains and vegetables.

Is smoked tilapia safe during pregnancy?

Yes, smoked tilapia is generally safe during pregnancy, but moderation is advised due to sodium content.

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Comparisons
Smoked Tilapia vs Alaska Plaice Fillet Smoked Tilapia vs Albacore Tuna Smoked Tilapia vs Albacore Tuna
Nutrients
Protein in Smoked Tilapia Calories in Smoked Tilapia Vitamin-c in Smoked Tilapia Magnesium in Smoked Tilapia
Featured Guides
Health Benefits of Smoked Tilapia Healthy Recipes with Smoked Tilapia
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico