Fresh whole tilapia, farm-raised and sold by the case. Tilapia is a mild-flavored white fish that is easy to prepare and popular worldwide. This product features whole fish that can be prepared using various cooking methods including baking, grilling, sautéing, or pan-frying.

Farm-raised tilapia is typically raised in controlled tank systems, which results in less exposure to pollution than wild fish and lower mercury content. The fish are fed a plant-based diet primarily consisting of corn and soybean meal. Tilapia has a sweet, mild taste and flaky texture when cooked properly.

This fish is an excellent source of lean protein, providing nearly 23 grams of protein per serving. It contains essential nutrients including vitamin B12 (which supports DNA production and nervous system function), selenium (88% of daily value per fillet, important for cancer prevention and thyroid health), phosphorus, niacin, and vitamin D. Tilapia is low in calories, fat, sodium, and carbohydrates.

Nutrition per 4-ounce serving: approximately 128 calories, 26g protein, 2.7g fat, 0g carbohydrates. Contains 55mg cholesterol. Rich in omega-6 fatty acids and contains moderate levels of omega-3 fatty acids. The FDA lists tilapia as one of the best fish choices for pregnant or nursing women and children over age 2 due to its low mercury content.

Cooking recommendations include baking at 450°F for 4-6 minutes per half inch of thickness, grilling for fish tacos, or sautéing with seasonings. The fish should reach an internal temperature of 145°F. Common preparations include pairing with lemon, garlic, butter, cilantro cream sauce, or blackened seasoning with paprika and herbs.