Health

Tilapia is a tasty and sustainable choice – but it's a healthy one too:

• Tilapia is low in fat and high in protein.
• Tilapia is high in phosphorous, selenium, vitamin B12 and is also a source of niacin.
• Tilapia is a source of omega 3 fatty acids.*

The importance of a varied and balanced diet for good health is well established and tilapia can play its part. Health experts in the UK recommend at least two portions of fish a week, one of which should be oily fish like salmon, and any variety of white fish like tilapia.

*Nutritional Breakdown of tilapia

Tilapia (cooked, dry heat) - 100g
Calories	129 kcal
Protein	26g
Carbohydrate	0g
Total fat	2.7g
Sodium	0.05g
Phosphorus	204mg
Selenium	45ug
Niacin	4.7mg
B12	1.86ug
Omega 3 fatty acids	240mg
Omega 6 fatty acids	15mg

Source: USDA National Nutrient Database for Standard Reference, Release 22 (2009)