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Steamed Tilapia Belly
Fish
Nutri-ScoreA

Steamed Tilapia Belly

Oreochromis niloticus

Clinical Encyclopedia

Steamed tilapia belly is a nutritious and flavorful fish dish, rich in protein and omega-3 fatty acids, making it an excellent choice for a healthy diet.

Also known as:
Nile TilapiaAquaculture Tilapia
Scientific NameOreochromis niloticus
Region of OriginAfrica
Popular Comparisons:
Steamed Tilapia Belly VS Alaska Plaice FilletSteamed Tilapia Belly VS Albacore TunaSteamed Tilapia Belly VS Albacore White TunaSteamed Tilapia Belly VS Albacore White Tuna LoinSteamed Tilapia Belly VS Amberjack Yellowtail FilletSteamed Tilapia Belly VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
75%
Fiber0g
Total25.0g
Protein
20g(80%)
Fats
5g(20%)
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 (10%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium34 µg (62%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, steamed tilapia belly supports muscle growth and repair, making it ideal 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 production and immune function.
✓Low in carbohydrates and calories, making it a suitable option for weight management and low-carb diets.

Possible Risks & Side Effects

!Individuals with fish allergies should avoid consuming tilapia to prevent allergic reactions.
!Overconsumption of tilapia may lead to an imbalance of omega-3 to omega-6 fatty acids if not balanced with other sources.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients; can be seasoned with herbs and spices for enhanced flavor.

Smart Selection & Storage

How to Select

Choose tilapia with bright, clear eyes and shiny skin; avoid fish with a strong odor or dull appearance.

How to Store

Store tilapia in the refrigerator at 32°F (0°C) and consume within 1-2 days; freeze for longer storage.

Myths vs Realities

MythTilapia is unhealthy due to high omega-6 content.
RealityWhile tilapia has omega-6, it is balanced with omega-3s when consumed as part of a varied diet.
MythAll tilapia is farmed and therefore not nutritious.
RealityFarmed tilapia can be nutritious and sustainable if sourced from responsible farms.
MythTilapia has a strong fishy taste.
RealityTilapia has a mild flavor, making it versatile for various dishes.

Healthy Recipes

Citrus Herb Steamed Tilapia Belly

This refreshing dish features steamed tilapia belly infused with zesty citrus and fragrant herbs, perfect for a light and nutritious meal.

Ingredients
  • 2 tilapia bellies
  • 1 orange (juiced)
  • 1 lemon (juiced)
  • 1 tablespoon olive oil
  • 1 teaspoon fresh dill
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix the orange juice, lemon juice, olive oil, dill, salt, and pepper.
  2. 2. Place the tilapia bellies in a steamer and pour the citrus mixture over them.
  3. 3. Steam for 10-12 minutes until the fish is cooked through and flakes easily.

Spicy Ginger Garlic Steamed Tilapia Belly

A bold and flavorful dish combining the warmth of ginger and garlic with steamed tilapia belly, served with a side of steamed vegetables.

Ingredients
  • 2 tilapia bellies
  • 2 tablespoons grated ginger
  • 2 cloves garlic (minced)
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • Mixed vegetables (carrots, broccoli)
Instructions
  1. 1. Combine ginger, garlic, soy sauce, and sesame oil in a bowl.
  2. 2. Rub the mixture onto the tilapia bellies and let marinate for 15 minutes.
  3. 3. Steam the tilapia along with mixed vegetables for 10-15 minutes until cooked.

Mediterranean Steamed Tilapia Belly

This Mediterranean-inspired dish features steamed tilapia belly topped with olives, tomatoes, and feta cheese for a healthy twist.

Ingredients
  • 2 tilapia bellies
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup olives (sliced)
  • 1/4 cup feta cheese (crumbled)
  • 1 tablespoon olive oil
  • 1 teaspoon oregano
Instructions
  1. 1. Drizzle olive oil over the tilapia bellies and sprinkle with oregano.
  2. 2. Top with cherry tomatoes and olives.
  3. 3. Steam for 12-15 minutes, then sprinkle with feta cheese before serving.

Asian Style Steamed Tilapia Belly

A delightful Asian-inspired dish featuring steamed tilapia belly with soy sauce, scallions, and sesame seeds for a burst of flavor.

Ingredients
  • 2 tilapia bellies
  • 2 tablespoons soy sauce
  • 2 scallions (sliced)
  • 1 tablespoon sesame seeds
  • 1 teaspoon ginger (grated)
  • 1 tablespoon rice vinegar
Instructions
  1. 1. Mix soy sauce, ginger, and rice vinegar in a bowl.
  2. 2. Place the tilapia bellies in a steamer and pour the sauce over them.
  3. 3. Steam for 10 minutes, then garnish with scallions and sesame seeds before serving.

Lemon Basil Steamed Tilapia Belly

A light and fragrant dish featuring steamed tilapia belly with fresh lemon and basil, ideal for a healthy dinner.

Ingredients
  • 2 tilapia bellies
  • 1 lemon (sliced)
  • 1/4 cup fresh basil leaves
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Place lemon slices and basil leaves on top of the tilapia bellies.
  2. 2. Drizzle with olive oil and season with salt and pepper.
  3. 3. Steam for 10-12 minutes until the fish is flaky and cooked through.

Coconut Curry Steamed Tilapia Belly

This exotic dish features steamed tilapia belly in a creamy coconut curry sauce, served with brown rice for a complete meal.

Ingredients
  • 2 tilapia bellies
  • 1 cup coconut milk
  • 2 tablespoons curry paste
  • 1 tablespoon lime juice
  • 1 cup brown rice
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk, curry paste, and lime juice in a bowl.
  2. 2. Place the tilapia bellies in a steamer and pour the coconut mixture over them.
  3. 3. Steam for 12-15 minutes and serve with cooked brown rice, garnished with cilantro.

Garlic Lemon Steamed Tilapia Belly with Quinoa

A nutritious dish featuring steamed tilapia belly with garlic and lemon, served over a bed of fluffy quinoa.

Ingredients
  • 2 tilapia bellies
  • 2 cloves garlic (minced)
  • 1 lemon (juiced)
  • 1 cup quinoa
  • 2 cups vegetable broth
  • Salt and pepper to taste
Instructions
  1. 1. Cook quinoa in vegetable broth according to package instructions.
  2. 2. In a bowl, mix garlic, lemon juice, salt, and pepper.
  3. 3. Steam the tilapia bellies with the garlic mixture for 10-12 minutes and serve over quinoa.

Herbed Tomato Steamed Tilapia Belly

A vibrant dish with steamed tilapia belly topped with fresh herbs and tomatoes, providing a healthy and colorful meal.

Ingredients
  • 2 tilapia bellies
  • 1 cup diced tomatoes
  • 1 tablespoon fresh parsley (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Combine diced tomatoes, parsley, olive oil, salt, and pepper in a bowl.
  2. 2. Place the tilapia bellies in a steamer and top with the tomato mixture.
  3. 3. Steam for 10-12 minutes until the fish is cooked through.

Chili Lime Steamed Tilapia Belly

A zesty and spicy dish featuring steamed tilapia belly with a chili lime marinade, perfect for a flavorful meal.

Ingredients
  • 2 tilapia bellies
  • 1 lime (juiced)
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix lime juice, chili powder, cumin, and salt in a bowl.
  2. 2. Rub the mixture onto the tilapia bellies and let marinate for 10 minutes.
  3. 3. Steam for 10-12 minutes and garnish with fresh cilantro before serving.

Frequently Asked Questions (FAQ)

Is tilapia a healthy fish to eat?

Yes, tilapia is a healthy fish option, high in protein and low in calories.

How should I cook tilapia?

Tilapia can be steamed, grilled, baked, or pan-fried; steaming is recommended for health benefits.

What are the nutritional benefits of tilapia?

Tilapia is rich in protein, omega-3 fatty acids, and essential vitamins and minerals.

Can I eat tilapia if I have high cholesterol?

Yes, tilapia is low in saturated fat and can be part of a heart-healthy diet.

How often can I eat tilapia?

It is safe to eat tilapia 2-3 times a week as part of a balanced diet.

What is the best way to season tilapia?

Tilapia pairs well with lemon, garlic, herbs, and spices for added flavor.

Is tilapia sustainable?

Sustainability varies; choose tilapia from responsible aquaculture sources.

What is the difference between wild-caught and farmed tilapia?

Wild-caught tilapia may have a different flavor profile and nutritional content compared to farmed varieties.

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Comparisons
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Nutrients
Protein in Steamed Tilapia Belly Calories in Steamed Tilapia Belly Vitamin-c in Steamed Tilapia Belly Magnesium in Steamed Tilapia Belly
Featured Guides
Health Benefits of Steamed Tilapia Belly Healthy Recipes with Steamed Tilapia Belly