Fresh whole tilapia is a mild-flavored, lean white fish that is farm-raised and sold by the pound. This versatile protein features a delicate texture and firm flesh that pairs well with various seasonings and preparations. Tilapia is one of the lowest-calorie freshwater fish, with approximately 96 calories per 100g, and provides about 20g of protein per 100g serving with minimal fat content.

The whole fish requires basic preparation including scaling and cleaning before cooking. It can be prepared using multiple methods including grilling, baking at 450°F, pan-roasting, or stuffing and baking whole. The fish has a non-fishy aroma and mild taste that readily absorbs marinades and seasonings. Farm-raised tilapia from reputable sources is raised in sustainable conditions without antibiotics and is lower in mercury than many wild-caught fish species.