Fish, tilapia, fried
Common food
Photo: Wikipedia
Fried tilapia is a mild, white fish with a tender, flaky texture and a light, crispy crust when cooked. Its neutral flavor makes it a versatile canvas for bold seasonings and sauces. Nutritionally, it offers a solid protein punch with a moderate amount of fat from the frying process.
Calorie split: 29% protein · 20% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love fried tilapia for its satisfying crunch and mild, non-fishy taste, which makes it a family-friendly favorite. It's incredibly versatile, easily adapting to everything from spicy tacos to elegant lemon-butter preparations.
⚠️ Watch-outs & how to enjoy it better
The frying process adds significant calories and fat compared to baking or grilling. Those monitoring sodium intake should be cautious, as pre-breaded or seasoned versions can be high in salt. Tip: Opt for pan-frying in a small amount of healthy oil like avocado oil, or use an air fryer to reduce fat. Pair it with a fiber-rich vegetable like roasted broccoli or a fresh salad to balance the meal.
Key benefits
- Good source of lean protein for muscle maintenance
- Contains essential nutrients like selenium and vitamin B12
- Mild flavor appeals to a wide range of palates
- Quick and easy to prepare for weeknight meals
- Affordable and widely available protein option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tilapia is one of the most farmed fish in the world, but it's not a single species—it's a common name for over 100 species of cichlid fish from Africa.
Full nutrition (USDA data · scales with serving)
| Water | 56.5 g |
| Energy | 237 kcal |
| Protein | 17.2 g |
| Total lipid (fat) | 13.5 g |
| Carbohydrate, by difference | 11.7 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 0.20 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 152 mg |
| Potassium, K | 254 mg |
| Sodium, Na | 383 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 34.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.12 mg |
| Niacin | 4.0 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 41.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 54.0 ug |
| Choline, total | 39.1 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 10.0 ug |
| Vitamin E (alpha-tocopherol) | 2.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.4 ug |
| Vitamin K (phylloquinone) | 13.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.45 g |
| Fatty acids, total monounsaturated | 5.4 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 5.2 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.9 g |
| PUFA 18:2 | 4.2 g |
| PUFA 18:3 | 0.54 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.07 g |
| Cholesterol | 44.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Is fried tilapia healthy?
It can be part of a balanced diet. While frying adds fat, tilapia itself is a good source of protein and nutrients. The healthiness depends heavily on the cooking method (pan-fried vs. deep-fried), type of oil used, and any breading or batter. Baking or grilling are healthier alternatives.
What does fried tilapia taste like?
Fried tilapia has a very mild, slightly sweet flavor with a light, flaky texture. The frying process gives it a crispy exterior while keeping the inside moist. It doesn't have a strong 'fishy' taste, making it a good choice for those new to eating fish.
How do I prevent fried tilapia from falling apart?
Ensure the fish is completely dry before cooking. Use a hot pan with enough oil, and don't move the fillet until a golden crust has formed on the bottom (about 3-4 minutes). Flip gently using a thin spatula. Patting the fish dry and using a light dusting of flour or cornstarch can also help create a protective crust.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.37 kcal/g · 29% calories from protein · 0.5 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.