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All About Tilapia

Tilapia characteristics

Tilapia is one of the most popular farmed fish. It originated in North Africa and is now farmed in many Asian and South American countries. Tilapia normally measure 30 cm and weight between 0.5 and 1 kg.

The firm pink flesh of tilapia turns a smooth milky colour when cooked. Moist and delicate, tilapia has a mild, slightly sweet flavour, which makes it very versatile as it absorbs the flavours of any added spice or herb.

Culinary tips and advice

  • When buying fresh tilapia, ensure that the flesh is translucent white or ivory and does not have a strong odour.
  • Simple preparations are recommended to preserve the subtle flavour of tilapia. Even its skin is edible.
  • Tilapia can be prepared with fresh ginger and soya sauce, or with tomatoes and fresh coriander.
  • It can be oven-baked slowly with a small amount of broth or fish stock accompanied by aromatic vegetables like carrots, celery, onion or fennel.
  • Tilapia is also very good pan-fried in olive oil.

Expert Tip

An all-purpose fish, tilapia can just as easily be poached, grilled on the barbecue, pan-fried, deep-fried, braised, roasted, steamed and even threaded on skewers for brochettes.


You will find fresh and frozen tilapia, whole or in fillets, in your METRO fishmonger's display, year round.

Tilapia: Nutritional Value

Tilapia is a semi-fatty fish. For the weight conscious, steaming, poaching or cooking in parchment would be the wise choice.

The nutritional value of tilapia is very good. A 100g cooked portion of tilapia contains 26g of protein and less than 3g of fat, ideal for someone on a low-fat diet. Tilapia is also an excellent source of protein, vitamin A, iron and calcium.

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Tilapia: Storage Life

Fresh tilapia should be prepared as soon as possible after purchase.

  Refrigerator 4° C (40° F) Freezer -18° C (-4° F)
 Fresh Tilapia 2 to 3 days 4 to 6 months
 Cooked Tilapia 1 to days –––