Tilapia is a pretty light and versatile fish, relatively inexpensive, and a good protein source. Over the past few years, it has risen the popularity charts among American diners; however, nutritionally, it is really not the best choice among our scaley friends due to its ratio of omega-3 fatty acids to omega-6 fatty acids. While both of these fatty acids are needed by the body, research suggests that we need more omega-3 fats, which are anti-inflammatory, than omega-6 fats which may exacerbate inflammation. Farmed tilapia has even more omega-6 fatty acids than wild caught. In the end, my recommendation is to eat a variety of fish to reduce contamination and to prevent getting just the same fatty acid profile from your fish. And always, wild caught trumps farmed fish.
Tonight’s menu:
Tilapia pan sautéed with garlic, capers, thyme, and cherry tomatoes
Grilled asparagus
Roasted fingerling potatoes