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Steamed Tilapia Steak
Fish
Nutri-ScoreA

Steamed Tilapia Steak

Oreochromis niloticus

Clinical Encyclopedia

Steamed tilapia steak is a lean, nutritious fish rich in protein and essential vitamins, making it an excellent choice for a healthy diet.

Also known as:
Nile TilapiaAquaculture Tilapia
Scientific NameOreochromis niloticus
Region of OriginNative to Africa, widely farmed in Asia and the Americas.
Popular Comparisons:
Steamed Tilapia Steak VS Alaska Plaice FilletSteamed Tilapia Steak VS Albacore TunaSteamed Tilapia Steak VS Albacore White TunaSteamed Tilapia Steak VS Albacore White Tuna LoinSteamed Tilapia Steak VS Amberjack Yellowtail FilletSteamed Tilapia Steak VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories128 kcal
Water
80%
Fiber0g
Total28.7g
Protein
26g(91%)
Fats
2.7g(9%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin D2 µg (10%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium38 µg (69%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, tilapia supports muscle growth and repair, making it ideal for athletes and active individuals.
✓Rich in omega-3 fatty acids, tilapia helps reduce inflammation and supports heart health.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy production and immune function.
✓Low in calories and fat, steamed tilapia is a great option for weight management and healthy eating.

Possible Risks & Side Effects

!Overconsumption of tilapia may lead to an imbalance of omega-3 to omega-6 fatty acids, potentially promoting inflammation.
!Some tilapia may be farmed in conditions that raise concerns about contaminants and sustainability.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients; can be seasoned with herbs and lemon for added flavor.

Smart Selection & Storage

How to Select

Choose tilapia that is firm to the touch, has a mild scent, and appears moist and translucent.

How to Store

Store tilapia in the coldest part of the refrigerator and consume within 1-2 days; freeze for longer storage.

Myths vs Realities

MythTilapia is unhealthy due to its omega-6 content.
RealityWhile tilapia has omega-6 fatty acids, it is still a healthy protein source when consumed in moderation.
MythAll tilapia is farmed in poor conditions.
RealityNot all tilapia is farmed poorly; many farms adhere to sustainable practices.
MythTilapia lacks nutritional value compared to other fish.
RealityTilapia is a good source of protein and essential nutrients, making it nutritionally valuable.

Healthy Recipes

Lemon Herb Steamed Tilapia

A refreshing dish featuring steamed tilapia infused with zesty lemon and fragrant herbs, perfect for a light meal.

Ingredients
  • 2 tilapia steaks
  • 1 lemon (sliced)
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Season tilapia steaks with salt, pepper, and oregano.
  2. 2. Place lemon slices on top of the steaks and drizzle with olive oil.
  3. 3. Steam for 10-12 minutes until the fish is flaky and cooked through.

Mediterranean Steamed Tilapia with Quinoa

This wholesome dish combines steamed tilapia with protein-packed quinoa and a medley of Mediterranean vegetables.

Ingredients
  • 2 tilapia steaks
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup black olives (sliced)
  • 1 tablespoon balsamic vinegar
Instructions
  1. 1. Steam the tilapia steaks for 10-12 minutes until cooked.
  2. 2. In a bowl, mix cooked quinoa, cherry tomatoes, olives, and balsamic vinegar.
  3. 3. Serve the tilapia on a bed of the quinoa mixture.

Spicy Ginger Garlic Steamed Tilapia

A flavorful dish featuring steamed tilapia with a spicy ginger garlic sauce that adds a kick to your meal.

Ingredients
  • 2 tilapia steaks
  • 2 tablespoons ginger (grated)
  • 2 cloves garlic (minced)
  • 1 tablespoon soy sauce
  • 1 teaspoon chili flakes
Instructions
  1. 1. Mix ginger, garlic, soy sauce, and chili flakes in a bowl.
  2. 2. Marinate the tilapia steaks in the mixture for 30 minutes.
  3. 3. Steam for 10-12 minutes until the fish is cooked through.

Coconut Curry Steamed Tilapia

A tropical-inspired dish where steamed tilapia is bathed in a light coconut curry sauce, bringing a taste of the islands to your table.

Ingredients
  • 2 tilapia steaks
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. Combine coconut milk, curry paste, and lime juice in a bowl.
  2. 2. Place tilapia steaks in a steamer and pour the coconut mixture over them.
  3. 3. Steam for 10-12 minutes and garnish with fresh cilantro before serving.

Garlic Lemon Butter Steamed Tilapia

A rich yet healthy dish featuring tilapia steamed with a garlic lemon butter sauce, offering a delightful flavor profile.

Ingredients
  • 2 tilapia steaks
  • 2 tablespoons unsalted butter
  • 2 cloves garlic (minced)
  • 1 lemon (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Melt butter in a pan and sauté garlic until fragrant.
  2. 2. Add lemon juice and season with salt and pepper.
  3. 3. Pour the mixture over tilapia steaks and steam for 10-12 minutes.

Thai Steamed Tilapia with Vegetables

A vibrant dish featuring steamed tilapia paired with colorful vegetables and a Thai-inspired sauce for a healthy meal.

Ingredients
  • 2 tilapia steaks
  • 1 cup mixed bell peppers (sliced)
  • 1/2 cup snap peas
  • 2 tablespoons fish sauce
  • 1 tablespoon lime juice
Instructions
  1. 1. Arrange bell peppers and snap peas around the tilapia in the steamer.
  2. 2. Drizzle fish sauce and lime juice over the fish and vegetables.
  3. 3. Steam for 10-12 minutes until everything is tender and cooked.

Herbed Mustard Steamed Tilapia

A unique dish where tilapia is steamed with a tangy herbed mustard glaze, perfect for those seeking bold flavors.

Ingredients
  • 2 tilapia steaks
  • 2 tablespoons Dijon mustard
  • 1 tablespoon fresh dill (chopped)
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. Mix mustard, dill, honey, salt, and pepper in a bowl.
  2. 2. Spread the mixture evenly over the tilapia steaks.
  3. 3. Steam for 10-12 minutes until the fish is cooked through.

Steamed Tilapia with Mango Salsa

A fresh and fruity dish featuring steamed tilapia topped with a vibrant mango salsa, perfect for a summer meal.

Ingredients
  • 2 tilapia steaks
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and diced)
  • Juice of 1 lime
Instructions
  1. 1. Combine mango, red onion, jalapeño, and lime juice in a bowl to make salsa.
  2. 2. Steam tilapia steaks for 10-12 minutes until cooked.
  3. 3. Top the steamed fish with mango salsa before serving.

Asian Sesame Steamed Tilapia

A delightful dish where tilapia is steamed with sesame oil and soy sauce, creating a savory and nutty flavor.

Ingredients
  • 2 tilapia steaks
  • 2 tablespoons sesame oil
  • 2 tablespoons soy sauce
  • 1 teaspoon sesame seeds
  • Chopped green onions for garnish
Instructions
  1. 1. Drizzle sesame oil and soy sauce over the tilapia steaks.
  2. 2. Sprinkle sesame seeds on top.
  3. 3. Steam for 10-12 minutes and garnish with chopped green onions.

Steamed Tilapia with Spinach and Feta

A nutritious dish featuring steamed tilapia served with sautéed spinach and crumbled feta cheese for a Mediterranean twist.

Ingredients
  • 2 tilapia steaks
  • 2 cups fresh spinach
  • 1/4 cup feta cheese (crumbled)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté spinach in olive oil until wilted, season with salt and pepper.
  2. 2. Steam tilapia steaks for 10-12 minutes until cooked.
  3. 3. Serve the tilapia topped with sautéed spinach and crumbled feta.

Frequently Asked Questions (FAQ)

Is tilapia a healthy fish to eat?

Yes, tilapia is a healthy fish option, low in calories and high in protein.

How should I cook tilapia?

Tilapia can be steamed, grilled, baked, or pan-fried; steaming preserves its nutrients best.

What are the nutritional benefits of tilapia?

Tilapia is rich in protein, low in fat, and provides essential vitamins and minerals.

Can I eat tilapia if I'm on a diet?

Yes, tilapia is low in calories and can be a great addition to a weight loss diet.

Is tilapia safe for pregnant women?

Yes, tilapia is safe to eat during pregnancy when cooked properly.

How often can I eat tilapia?

It is recommended to consume tilapia in moderation, about 1-2 times a week.

What is the best way to season tilapia?

Tilapia pairs well with lemon, garlic, herbs, and spices for enhanced flavor.

Are there any environmental concerns with tilapia farming?

Yes, some tilapia farming practices can raise sustainability and environmental concerns.

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Comparisons
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Nutrients
Protein in Steamed Tilapia Steak Calories in Steamed Tilapia Steak Vitamin-c in Steamed Tilapia Steak Magnesium in Steamed Tilapia Steak
Featured Guides
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