The Truth About Tilapia

When you're trying to eat a little healthier, it's something you hear over and over again: Fish is good for you. And it is! Fish is one of the most nutritious foods you can eat, for a whole bunch of science-backed reasons. It's full of nutrients, vitamins, and good fats, and it's been found to do everything from lower your risk of heart attacks to boost brain health and even fight depression. 

Not all fish are created equal, though, and one of the types you've probably heard a lot about is tilapia. It's definitely not up there with salmon as far as highly sought-after types of fish go, and you've probably heard as many bad things about tilapia as you've heard good things about fish. But how much of it is true?

It turns out that there's a lot of misinformation out there about tilapia. At the same time there are a lot of rumors definitely not based in scientific fact, there's still both good and bad news for anyone who's looking at this as a more affordable — but still good-for-you — fish option. Let's take a look at the real story behind tilapia.

The internet is a weird place, and if you happened to glance at social media at any time since 2017, you might have seen a meme going around about tilapia. It claimed that tilapia is a "mutant," that putting it on your plate is worse than eating a hamburger, that it's full of cancer-causing toxins, and that it can't be overcooked, has no skin, and no bones. 

And that's super weird, because the same meme has a picture of a tilapia, and clearly, it has skin. So that's one debunked right there. (And yes, it also has bones.) There is some truth to the meme, but it's not what you might think. Claims that most tilapia come from farms and are raised on GMO foods (like corn and soybeans) are true or likely to be true, depending on where you're sourcing your fish from. But the whole idea that's dangerous is completely bogus. 

And the hamburger thing? That actually comes from a misreading of a 2008 study that found tilapia is lower in omega-3 fatty acids than other fish, which, well, that doesn't exactly make it worse than a burger, does it? Finally, those toxins. There's the potential for dangerous compounds to show up in any kind of fish — it all depends on where it's harvested — so that's another bit of scare-mongering, too.

When it comes to tilapia, a lot of what you'll find at your grocery store has been farm-raised. It's a popular fish for raising under controlled environments, mostly because it's extremely hardy and can thrive under a variety of conditions. 

But, there are some things you should know about farmed tilapia, and according to The Washington Post, that same hardiness can be dangerous. Since tilapia are so tough, fish that escape from farms can very quickly spread throughout an area, and that can devastate local populations of fish already living there. 

And, as with any type of farm-raised foods, there are good practices and bad practices. The bad include fish that are raised in extremely cramped and crowded conditions that allow disease to spread quickly, and farms that aren't all that concerned about what they're dumping into surrounding waters, whether that's escaped fish populations or disease-controlling chemicals.

It's not all bad news when it comes to farmed tilapia, and the Monterey Bay Aquarium's Seafood Watch says that if you're looking for tilapia that have been raised under responsible, environmentally friendly conditions, those from Peru and Ecuador are particularly good options. The Ocean Wise Seafood Program adds that tilapia from Mexico, Indonesia, and Honduras are also eco-friendly options, along with anything that's farmed in a recirculating aquaculture system in the U.S. 

And, according to The Washington Post, when tilapia are raised right, they're a super environmentally friendly fish. Sure, they don't pack the nutritional wallop other types of fish might, but it's still a good, low-calorie source of protein. And even though you might hear a lot about how wild-caught fish tastes much better than farm-raised, that doesn't seem to be the truth with tilapia. When The Post did a blind taste test with both fishery experts and chefs (including Wolfgang Puck chef Scott Drewno), they found that farmed tilapia wasn't nearly the horrible-tasting fish they had expected. Among samples that included red snapper and rainbow trout, most panelists couldn't even tell which was actually the tilapia.

Tilapia has a bad reputation when it comes to just how healthy it is, so what's the real story?

First, the good news. Healthline says that even though it's a super low-calorie fish, it's also got a ton of protein — 26 grams in a 3.5 ounce serving. It's also high in B12, niacin, and potassium, all while being low in fat, too. But that fat is where the problem lies.

You've undoubtedly heard of omega-3 fatty acids, and you know it's a good thing. But when you compare tilapia to salmon, you'll find that serving of salmon has about 10 times the omega-3. What tilapia does have a lot of is omega-6 fatty acids, and that's not nearly as good for you as the other stuff. In fact, some health experts caution about eating it at all if you're trying to stay away from foods that cause inflammation, and particularly if you're at high risk of developing heart disease.

That said, should you eat it? They recommend moderation, and when you do, they stress that you should only eat tilapia from reputable sources, and skip the stuff that's imported from China.

Tilapia seems to have gotten more than a fair share of hate, and part of that hate includes a rumor floating around on the internet and claiming that when you eat it, you're actually eating something worse for you than bacon. Pseudo-nutritionists were posting the bacon-tilapia claims even into 2018, and fear-mongering can be incredibly convincing, even when it's exaggerating the truth.

So, what is the truth? The bacon rumor got started thanks to a 2008 study published in the Journal of the American Dietetic Association. They were looking at the ratio of omega-3s to omega-6s in tilapia, and found that it was roughly 2 to 1. Sure, that's not great, but let's put this into perspective. Omega-6 is found in much higher amounts in other foods — like seeds and nuts — and the average American diet includes an omega-3 to omega-6 ratio of around 16 to 1. Bacon is also loaded with calories, saturated fat, and sodium. That's a lot worse than what's in tilapia, so bottom line? Saying it's worse than eating bacon is just downright silly and absolutely untrue.

In 1988, WorldFish kicked off the Genetically Improved Farmed Tilapia project with the goal of perfecting a strain of tilapia for raising on a commercial scale. Why tilapia? It was already pretty perfect for the project, already hardy, disease-resistant, with various tilapia species having the ability to survive in a wide range of both freshwater and marine environments.

What followed was a "systematic breeding program" where researchers selected the fish with the genetic traits they wanted to pass on and bred those fish. Since fish have so many offspring, the process went fairly rapidly and GIFT tilapia were created.

GIFT are tilapia that grow 85% faster than the tilapia they started the program with, which were, (via FAO), wild tilapia from Senegal, Kenya, Ghana, and Egypt, as well as farmed tilapia from Thailand, Israel, Singapore, and Taiwan. The new strain of tilapia was distributed across the globe, and by 2003, 68% of tilapia produced in the Philippines and 46% in Thailand were of the GIFT strain. By 2010, 75% of brood stock in fisheries in Bangladesh were GIFT, and among those who have benefited the most from the engineered stock have been small-scale farmers in developing countries who are able to feed more people with these faster-growing fish.

Let's talk about another thing you've probably heard about tilapia, and get to the bottom of it. Rumor has it, notes The Washington Post, that tilapia isn't good for you because a lot of it is fed with livestock waste. That's not entirely a rumor, either — it comes from the USDA's 2009 report on how fish imported from China were raised.

But they also say that the idea of turning farmyard waste into a viable product that can be used to feed the masses is something we should be hoping for, not condemning. It would be like figuring out how to turn all our plastic waste into crop fertilizer: in other words, an environmental miracle. But does it still happen?

Sort of. Manure is used in the process of raising fish a lot, but it's usually dumped into ponds to feed plankton and other little creatures and organisms that the fish actually eat. But there's another problem, says Healthline. Using agricultural waste products like this actually increases the chance bacteria like salmonella will find their way into the fish and — ultimately — it increases the chance it's going to make it to your plate. Again, the report was looking specifically at farm-raised tilapia in China (which supplies a significant percentage of the tilapia served in the U.S.), so there's another reason you'll want to find out just where your fish came from.

Sure, fish is good for you, but we all know fish comes from the water, and, unfortunately, thanks to years and years of abuse, the planet's waters are pretty gross. Contaminants are a concern when it comes to any kind of fish, so where does tilapia fall?

It all depends on where they come from and how they were raised. It's entirely possible that your farm-raised tilapia is going to contain low levels of antibiotics, and while that's not enough to hurt you alone, it could possibly add to the growing problem of developing antibiotic resistance.

But there's also good news. When the Journal of Food Processing & Technology looked at samples for anti-microbials and heavy metals, they found that while there was the occasional bit of residue, anything that did show up was well below the levels the FDA says we need to be concerned about. In fact, the FDA says that thanks to consistently low mercury levels, tilapia is one of the best choices for women who are pregnant or breastfeeding, and recommends two to three servings per week (of tilapia or a number of other fish, like cod, haddock, and salmon).

But, there's a footnote to this. Harmful levels of chemicals — including additives and veterinary drug residue — are regularly found in tilapia imported from China, so there's another reason to ask just where your fish came from before you buy.

It turns out that tilapia isn't just for eating, and in Brazil, doctors have found an absolutely brilliant use for part of the fish that's usually thrown away: the skin.

According to Scientific American, finding tissues to help protect the damaged skin of burn victims is tough in Brazil, a country that doesn't have widespread access to some of the tissues (like pig skin and artificial alternatives) used in other parts of the world. With skin banks only able to keep up with about 1% of the demand, researchers started looking elsewhere.

What they found was tilapia skin. A number of the collagens needed to treat burns exist naturally in tilapia skin, and that means the skin can be applied to patients once (or a few times, for severe burns) until they heal. It's been found to not only promote healing, but also to relieve pain to the point where the need for pain medication is greatly reduced. More testing has found that it's more resistant, sturdier, and cheaper than many other options, providing a whole new use for this easily-bred fish.

Think you've never eaten tilapia? We hate to break it to you, but you probably have — when you thought you were paying for a much more expensive type of fish.

Seafood fraud is rampant, and, according to CNN, as much as 21% of seafood is mislabeled. And that's as of March 2019 — advocacy groups and investigators have been trying to stop the mislabeling of seafood for years. The worst offenders were restaurants and small markets, and among the most commonly mislabeled fish were sea bass and snapper. A shocking 55% of the time, customers weren't getting sea bass, and they weren't getting snapper 42% of the time. Instead, they were getting tilapia or giant perch.

Oceana also says they found tilapia substituted for fish that was labeled Alaskan or Pacific cod, and just how badly fish is misrepresented — and how often tilapia is substituted — varies. They do say that if you want to know what you're really getting, large chain grocery stores do have the best record when it comes to accurately labeling exactly what it is they're selling.

So, here's the million dollar question: with all the naysayers, should you add tilapia to your menu, or skip it?

Well, that depends. If someone in your family doesn't like fish, tilapia might just be the perfect gateway fish. It's super mild, very lean, and it doesn't have that strong "fishy" taste and smell that turns a lot of people off from fish. Since it'll take on the flavor of whatever you season it with, you can definitely start here for the fish-hater of the family. The National Fisheries Institute says that at the end of the day, tilapia is perfectly safe. It's low-calorie, super sustainable, and ultra versatile.

But if you're looking for fish for that nutritional punch you've heard so much about, Medical News Today adds there are other fish that contain more omega-3 fatty acids and therefore might be a better option. Those are fish like red snapper, trout, cod, salmon, mackerel, and even sardines, but here's the thing — since those are fish that are often mislabeled, you're going to want to make sure you're sourcing your fish from someone you trust.

It's all food for thought, and the more you know, the better you'll be at making informed choices for your family... especially if it means serving up some tilapia to get them eating more fish.

They might look the same by the time they reach your dinner plate, but not all tilapia are equal. In fact, there are more than 100 different species of the fish. Of those, however, only three make up the vast majority of commercially available tilapia: Nile, Blue, and Mozambique.

Nile tilapia, as its name implies, is native to northern Africa but can now be found around the world. This includes the United States, where it's one of the most popular types of tilapia sold. If you've eaten tilapia, odds are that it was Nile. This species is distinguishable thanks to its brown-gray color, vertical tail stripes, and size (it can grow to nearly 2 feet in length and weigh almost 10 pounds).

Blue tilapia is also native to Northern Africa, as well as the Middle East. It has a bluish tint to its scales and a pinkish underbelly. It's not quite as large as its Nile counterpart, typically weighing in at about 5 to 6 pounds. Lastly is the Mozambique tilapia. This species, native to southern Africa, is olive-gray in color with a yellow underbelly. Most notably, it is the smallest of the three commercially available tilapia species, usually weighing no more than 2.5 pounds.

Tilapia may be ever-present on restaurant menus of today, but the fish has a storied history dating back thousands of years to the time of ancient Egypt. According to the archeological publication Electrum Magazine, Egyptians of the day farmed tilapia in cordoned-off ponds in the Nile River.

But tilapia was more than just something to consume back then — the fish played an important part in Egyptian culture. It was revered not just as food, but for what it represented. Female tilapia have the unique behavioral trait of carrying their newborn in their mouth to protect the infantile fish from predators. Because of this, the animals were perceived by ancient Egyptians to possess fertility powers. The Penn Museum notes the image of a tilapia fish was therefore often used to symbolize rebirth and regeneration. It wasn't uncommon for pregnant women to wear tilapia amulets, for example. The fish is also commonly seen in ancient Egyptian artwork, including in murals adorning tomb walls.

Life is busy, there aren't enough hours in the day to get everything done, and sometimes, you just need something quick and easy. If that sounds familiar, tilapia might just be a great answer to some of those days. We found frozen tilapia to be one of the best frozen seafood items available at Walmart, as they're skinless and crisp up nicely in an air fryer. There's one more thing that makes tilapia a great option for a quick and easy meal, though, and that's the fact that it's a fish you can technically cook from frozen.

There are plenty of times you'll hear recipes that call for frozen fish to be thawed first, and some (like salmon) definitely should. However, you can keep frozen tilapia on hand for a no-thawing-necessary option. Tilapia has a lower moisture content than something like salmon, so if you do decide to cook it from frozen, the texture won't change as much.

That said, there are still a few things to keep in mind. It will change a bit, so opt for cooking methods that will leave you with a crispier skin. (Think about breading and broiling, for example.) You'll also need to adjust your cooking time, which can be tricky to judge. Your best bet is simply to temp your fish and make sure you hit the 145-degree Fahrenheit mark.

Since 1980, demand for tilapia has skyrocketed. Fast forward to 2015, and major concerns were being raised regarding where we sourced our tilapia, thanks in no small part to an investigation by Pacific Standard. It found that a huge percentage of the tilapia supply (along with other food products such as honey, buffalo mozzarella, lobsters, blackberries, Chardonnay grapes, and goat milk) was coming from the Colorado Correctional Industries, where state prison inmates were being paid around $1.50 per hour for their labor in the prison's food production and agricultural facilities.

The investigation sparked controversy over the use of prisoners as a form of cheap labor. At the time, the state prisons' tilapia farms were supplying around 1.2 million pounds of fish per year, and none of it was labeled as having been produced by prison labor. The investigation also noted that Quixotic Farming, a supplier to Whole Foods, was a major buyer of the fish.

Initially, Whole Foods issued a statement defending its involvement. "We felt that supporting suppliers who found a way to be part of paid, rehabilitative work being done by inmates would help people get back on their feet and eventually become contributing members of society," a representative said (via ABC News). However, the public backlash and outrage over long hours with little pay led to Whole Foods confirming that, as of April 2016, it would not sell tilapia farmed by prison labor.

Fish can definitely be a love-or-hate sort of thing. If you're trying to find a way to add more fish to your meal plan in a way that's not going to leave you dreading dinner, you should know that tilapia is one of the best fish for people who don't like fish. It's incredibly mild, not overwhelmingly fishy-tasting, and serves as the perfect, neutral template for all kinds of flavors. (We're talking about something like a tilapia shawarma pita platter, or baked chili-lime tilapia.)

For anyone who's feeling doubtful or has had some bad luck with tilapia in the past, it might come down to your cooking methods. Tilapia is fairly delicate, so slow-cooking it will likely leave you with mushy meat that won't make anyone happy.

That said, there are plenty of great ways to cook tilapia (along with those not-so-great ones). If you've ever wanted to experiment with cooking a whole fish, grilling an entire tilapia is a great option. Broiling it will cook it quickly, keeping it moist on the inside and crispy on the outside if you prep it with oil or butter. The same goes for the air fryer. Bake it with butter, use it in a quick stew or with a creamy sauce, and seriously, don't forget the seasonings for an outstanding flavor profile that might just make tilapia your new go-to.

First, a quick history lesson. California's Salton Sea was created in 1905 after floodwaters spilled into an irrigation canal. It's also a massive ecological disaster. So much runoff and general nastiness drains into it that its salt levels are about 50% higher than the ocean.

At one point, the Salton Sea was home to a fishery that contained around 30 different kinds of fish. Today, it's thought that there's only a single fish species capable of surviving in the harsh environment. That is, of course, tilapia, but there's a little more to the story. The Salton Sea also has low oxygen levels, which means bad things occasionally occur within its waters.

In 2013, mysterious, fleshy balls were found washing up on the shores of the lake. Experts concluded that they were the remains of countless tilapia that had died and washed up on shore. That's not the only time the fish have encountered major problems. Back in 1999, it was estimated that around 8 million tilapia were dying every single day in the Salton Sea. By 2024, experts were recommending that local residents keep a close eye on air quality. The combination of mass tilapia remains, algal blooms, and what's described as the smell of rotten eggs triggered by the hydrogen sulfide released by decomposition has left residents desperate for a solution.

We've talked about the good and the bad of farmed tilapia, and there's no denying that this fish has been rather unfairly maligned. We do want to talk about a surprising aspect of farmed tilapia, though, and that's the fact that nearly all commercially-farmed tilapia worldwide are male — and they're engineered to be that way. One of the most common ways to ensure an all-male crop of tilapia was to give the fish something called 17-alpha-methyltestosterone, which is basically a hormone treatment. By the time the fish are ready to make it to the dinner plate, this hormone has been metabolized.

Research has also been done into the creation of a tilapia hybrid that is mostly male. By now, you might be wondering why, exactly, this is so important. For starters, male tilapia are much larger than females, so if you're raising fish to sell and eat, you're going to want the bigger ones. But there's something else at work here, too. Since tilapia are so adaptable, they're considered an invasive species. If tilapia are all male, farmers can strictly control the population of their fish stocks. When those stocks are raised in lake cages, that's even more important. An all-male population reduces the odds of baby tilapia spawning and escaping the cages, where they would ultimately interfere with the native species and environment.

Tilapia are pretty neat fish, and it turns out that in some areas, they're useful for much more than just a food source. In 2007, a study by BMC Public Health found that populations of Nile tilapia were capable of reducing mosquitoes by more than 94%, meaning they could have uses as a malaria control method. (At the time, malaria infected 300 million and killed roughly 1 million people per year.)

These surprisingly efficient fish have also been used to manage algae, which can lead to oxygen depletion and mass die-offs if it's not managed. Several types of fish excel at this, but overpopulation is an understandable problem. Interestingly, tilapia can't survive in waters colder than around 50 degrees Fahrenheit, so in colder climates, there's some natural population control going on here.

However, there's a massive caveat to this, and that's the fact that they're incredibly invasive and can cause massive damage if they escape into waterways to which they're not native. Problems have occurred in areas such as Arizona and Thailand, where tilapia were introduced as a natural method of controlling algae. In 2024, reports suggested that tilapia had such a widespread impact on Thailand's waterways that it could cost the country around $293 million in seafood losses, and was such a problem that the government set up a program to buy any blackchin tilapia that were caught.