Nile tilapia scientifically known as Oreochromis niloticus is a tilapia species inherent to Africa from Egypt south to East and Central Africa and as far west as the Gambia. Commercially, it is known as Baringo tilapia, Cichlid, Edward tilapia, Mango fish, Mozambique tilapia, Nile mouthbreeder, Nile mouthbrooder, Nile tilapia, Nilotica, Suguta tilapia, Tilapia, and Turkana tilapia.Due to its ability to tolerate various environmental conditions, successful reproductive strategies, fast growth, and ability to feed various trophic levels, this species is favored among aquaculturists. Some traits allow it to be successful invasive species in temperate and subtropical environments. Being a freshwater fish, it mainly inhabits ponds, shallow streams, lakes, and rivers and is commonly found in brackish water. It is the major importance in Africa in artisanal fishing and has increasing importance in aquaponics and aquaculture. It could be a problematic invasive species in warm-water habitats such as Australia. It is the fourth most consumed fish in the United States dating back to 2002.

Description

Nile tilapia possess regular, distinctive and vertical stripes that extend as far down the body as the bottom edge of caudal fin with various coloration. Adults measures 60 cm long weighing 4.3 kg (9.5 lb). It has a lifespan up to 9 years. It is tolerable to 4.3 kg (9.5 lb). It has a lifespan of 9 years. Being an omnivore, it feeds on plankton and higher plants. These species have a high economic value which is introduced widely in their natural range next to Mozambique tilapia (O. mossambicus). This fish feeds on mosquito larvae. The shape of tilapia resembles crappie or sunfish and identified by interrupted lateral one characteristic of the Cichlid family of fishes. The body is deep-bodied and compressed with long dorsal fins. The dorsal fins forward portion is heavily spined. They are found in the anal fins and pelvis. Usually, they are wide vertical bars downsides of fry, adults, and fingerlings.

Feeding behavior

It is an omnivore feeding on aquatic plants and plankton. Generally, it feeds in shallow water. The temperature fluctuations found in deep waters and harmful gases poses a problem for physiology of fish. It prefers warmer temperatures found commonly in shallow waters in comparison to the colder environments of a deep lake. Generally, tilapias are macrophyte feeders feeding on various filamentous algae and plankton. They feed during daytime hours. Studies show size dimorphism between sexes results from differential food conversion efficiency than various amounts of food consumed. Though females and males consume equal amounts of food, males grow larger due to the high efficiency of converting food to energy.

Reproduction

Nile tilapia reproduces through mass spawning of brood within nest made by the female. In territoriality, arrangement and sexual competition among males lead to large variations in reproductive success for individuals among groups. The genetic effect of such behavior is lowered genetic variability in the long run as inbreeding occurs among various generations due to various male reproductive success. Nile tilapia when reached the young age of sexual maturation results in high birth or turnover rates. Actually, the rapid reproductive rate of individuals has a negative impact on the growth rate resulting in the appearance of stunted tilapia leading to somatic growth in favor of sexual maturation. In the presence of other females, female Nile tilapia either visually or chemically exhibit shortened winter spawning intervals. The parental investment by females extending the winter spawning period. The purpose behind the mechanism to promote the reproductive advantage of females who do not have to care for young that allows more opportunities to spawn. The reproductive advantage for males goes to more dominant males. Study shows that male has various level of gonadotropic hormones which are responsible for spermatogenesis having dominant males with a high level of hormone.

Parental care

The species of genus Oreochromis care for their young through oral incubation of eggs and larvae and mouthbrooding. They are maternal mouthbrooders and extensive care is provided by females. They spawn in the nest made by males and eggs or young fry are carried by the mother in a mouth for 12 days. When the mother believes that it is not ready for outside, it pushes the young back into her mouth. They provide parental care in a troublesome situation. Young swim back for the protection into mother’s mouth. Mouthbrooding results in vital metabolic modification for mothers as emulated by fluctuations in low fitness and body weight. The protection of the young assures passage of an individual’s genes into future generations and caring for the young lowers an individual’s own reproductive fitness. Spawned eggs size directly correlates with benefits concerning hatching time, survival, growth, and onset of feeding since the increase in egg size refers to increase nutrients for developing young.

Life Cycle

It reaches sexual maturity in 3 to 6 months that depends on the temperature in reaching about 30 g. The reproduction occurs when temperatures is above 20°C. Spawning occurs several yearly every 30 days.

Health Benefits of Tilapia

Tilapia helps to strengthen bones, maintain psychological health, maintain cardiovascular health, fight cancerous cells, help heal wounds, promote weight loss, prevent premature aging, treats thyroid problems, maintain skin health, improve the immune system, and support hair health. Food rich in omega-3 fatty acids or protein is recommended to consume regularly.

• Psychological health – Tilapia is rich in omega-3 fatty acids which help to nourish the brain as it promotes neurological functions. Tilapia consumption helps to promote concentration and provides clarity to the mind. Tilapia provides adequate amounts of selenium.
• Strengthening bones – It is recommended to consume foods enriched with phosphorus and calcium for enhancing bone density. Tilapia is helpful for bones. It has collagen type-one which is used in regenerative medicine. Minerals available in fish prevent the chances of fractures and other bone problems. It promotes brain health and also strengthens cells to counteract off factors leading to various diseases such as Alzheimer’s, epilepsy, and Parkinson’s. Add a single serving of Tilapia fish to increase the flow of oxygen to the brain and effectively balance fluids. It contains minimum calories and no fat and cholesterol. It is helpful for people with chronic problems.
• May Improve Brain Health – Both the potassium and omega-3 fatty acids found in tilapia have been connected to boosting brain power and increasing neurological function. Potassium increases oxygenation to the brain and is essential for proper fluid balance throughout the body, which facilitates nervous response and nutrient deposition to appropriate parts of the body, including the brain. ^[rx]
• Might Prevent Premature Aging – Selenium is known as an antioxidant, and it can actually rejuvenate or stimulate vitamin E and C, both of which improve the quality and health of your skin. Therefore, more than 20% of the daily selenium that tilapia provides makes it a very good food source for improving the health and appearance of your skin by stopping the free radical damage. This means a reduction in wrinkles, sagging, age spots, and other signs of aging.
• May Improve Immune System & Thyroid Function – A final beneficial application of selenium is for the immune system. It can help boost the activity of white blood cells, which defend the body against toxins and foreign bodies. Furthermore, selenium plays a vital role in the regulation of the thyroid gland, which controls many of our hormonal functions, as per the Canadian Journal of Physiology and Pharmacology. Proper functioning of the thyroid gland guarantees a well-balanced metabolism and proper organ function and chemical reactions throughout the body. ^[rx]
• Combat cancer cells – Selenium helps to counteract free radical activity which is harmful to overall health. It encounters the demerits of oxidative stress in the body. Similar to antioxidants, selenium helps to eradicate cancerous cells. The consumption of effective nutrients from natural sources such as tilapia fish helps to gain benefits. Studies are being carried out for identifying how selenium helps to inhibit cancerous cells mutation.
• Cardiac health – Omega-3s helps to maintain cardiac health. It does not contain omega 6 and omega 3 fatty acids that help to lower calories. It is an excellent source of food that deals with various cardiac problems. It has no fat and cholesterol. It lowers high blood pressure that causes heart attack and stroke.
• Assist to lose weight – Individuals who are overweight can add tilapia to their diet because it contains zero fats and 36% calories. It is a great source to reap proteins that help to strengthen muscles. Besides this, other nutrients make the body energized.
• Healing of wounds – Tilapia assists in the production of collagen and heals scratch wounds faster. The consumption of this fish helps to speed up the recovery process of wounds. Moreover, nutrients assist in regaining stamina or strength which is lost after an injury.
• Thyroid health – Hormonal imbalance or thyroid problems are caused due to various reasons. It could be treated by natural sources and prevent the body from falling prey to other health problems. Tilapia has selenium that promotes regular functioning of the thyroid gland. Metabolism combat factors that contribute to weight fluctuation with health problems related to thyroid malfunction.
• Prevention of early aging – Tilapia contains various vitamins such as Vitamin Bs and Vitamin E which eliminate damaging factors contributing to early aging. Vitamins help to eliminate health-damaging factors resulting in early aging. Various internal and external elements are responsible for the condition and daily intake of minerals, vitamins, antioxidants and proteins could treat it effectively. It is required to add foods rich in nutrients. It helps to combat factors such as free radicals that cause oxidative stress to organs. Oxidative stress is responsible for damaging cells those results in saggy skin, gray hair, and various degenerative diseases.
• Strengthen immunity – The immune system helps to prevent the body from various diseases. Strong immunity is essential for treating flu to destroy cancerous cells. For this, one requires adequate nutrients for enhancing the function of the immune system. Tilapia is a great food source being loaded with essential nutrients. It strengthens the immune system with the consumption of fish on daily basis.
• Healthy skin – Many dreams of having clear skin with a natural glow. The skin condition is based on the diet being consumed. Tilapia comprises of Vitamin B and E which is well known for treating skin problems such as eczema.
• Strengthen hair – Tilapia is loaded with omega-3 fatty acids that improve scalps and strengthen hair strands. Hair requires nourishment and wild tilapia fish contains essential nutrients.
• Calcium – One tilapia filet gives your body 12 milligrams of calcium it can’t make on its own. This mineral makes your bones stronger, helps your blood clot, and tells your muscles to contract and your heart to beat.
• Selenium – Tilapia has about 47 micrograms of selenium. The Recommended Dietary Allowance (RDA) for this key chemical is 55 micrograms for people ages 18 and older. Your thyroid gland needs selenium to work right. So do your DNA and reproductive and immune systems.
• Low in Mercury – Because tilapia is a farm-raised fish — usually in closed-tank systems — they have less contact with pollution than other fish. This means they have the least mercury possible. Tilapia gets the official thumbs up for children and for women who are breastfeeding or pregnant. But if you are pregnant or breastfeeding, you should limit consumption to 8-12 ounces of the fish per week.
• Source of protein – Today we could find various protein supplements in the market. It is shown that nutrients are required for treating various health problems. Consume these nutrients by natural sources such as tilapia fish to avoid its adverse effects.
• • Build bones and muscle
  • Heal tissue
  • Move oxygen through your body
  • Digest food
  • Balance hormone loaded With Fatty Acids  – It’s a classic case of good fish getting bad press. A study of wild and farmed fish made headlines when it reported that tilapia doesn’t have as many heart-healthy omega-3 fatty acids as other fish, like salmon. While that’s true, tilapia still packs more omega-3 fats than beef, pork, chicken, or turkey. Omega-3s support the membranes around every cell in your body and play important roles in your heart, blood vessels, lungs, and immune system — your body’s defense against germs. Tilapia is also high in omega-6 fats, thanks to the corn it eats. Omega-6s are another essential fatty acid your body can’t make on its own. These fats help keep your cholesterol under control. They also prepare your muscle cells to respond to insulin — the hormone that helps turn sugar into energy. That’s a great benefit, especially if you have diabetes. Protein Powerhouse – Tilapia’s nearly 23 grams of protein per serving fills you up and helps you feel full longer.

How to Eat

• It is deep-fried, grilled, salted, and also steamed with lime.
• Tilapia fish is battered and pan-fried whole.

Recipes

Here are a few Tilapia fish recipes to give you a general idea.

1. Baked Tilapia

• Prep Time: 10 mins
• Cooking Time: 30 mins
• Total Time: 40 mins
• Serves: 2

Ingredients

• 4 oz tilapia fillets
• 2 teaspoons olive oil
• 1 teaspoon unsalted butter
• 1 tablespoon lemon juice
• 1 cup broccoli
• 1 cup chopped carrot
• 1 teaspoon chili flakes
• Salt to taste

How To Prepare

• Preheat the oven to 135^o F.
• Line the baking tray with parchment paper.
• Toss the tilapia fillets and veggies with olive oil, butter, lemon juice, salt, and chili flakes.
• Transfer them to the baking tray.
• Cover it and bake for 20-30 minutes.

2. Lemon Garlic Tilapia

• Prep Time: 10 mins
• Cooking Time: 30 mins
• Total Time: 40 mins
• Serves: 2

Ingredients

• 4 oz tilapia fillets
• 1 teaspoon butter
• 1 teaspoon finely chopped garlic
• 2 tablespoons lemon juice
• 1 tablespoon chopped parsley
• Salt to taste
• ½ teaspoon pepper

How To Prepare

1. Preheat the oven to 135^oF.
2. Line the baking tray with parchment paper.
3. Toss the tilapia fillets in lemon juice, salt, pepper, and garlic.
4. Drizzle butter on top and top with parsley.
5. Transfer the fillets to the baking tray.
6. Cover it and bake for 20-30 minutes.

3. Tilapia Taco

• Prep Time: 10 mins
• Cooking Time: 30 mins
• Total Time: 40 mins
• Serves: 2

Ingredients

• 4 corn tortillas
• 4 tilapia fillets
• 2 tablespoons lime juice
• Salt to taste
• ½ teaspoon pepper
• ¼ teaspoon red chili flakes
• 1 teaspoon garlic powder
• ½ cup shredded cabbage
• ½ avocado, chopped
• 1 tomato, chopped
• ¼ cup chopped cucumber
• ½ cup grated cheese
• ½ cup yogurt
• Cilantro for garnish
• Cooking spray

How To Prepare

• Rub the tilapia fillets with lime juice, salt, pepper, and garlic powder.
• Spray the fillets with cooking spray and grill them, 5 minutes on each side.
• Heat the tortillas on a skillet.
• In the meanwhile, blend yogurt, cilantro, and chili flakes into a smooth sauce.
• Divide the grilled tilapia on the tortillas.
• Add salsa, cabbage, cucumber, avocado, and tomato.
• Top with the yogurt sauce and garnish with cilantro.

One main question remains unanswered – is consuming tilapia fish safe? Find out next.

Is It Safe To Consume Tilapia?

Yes, if it is wild-caught tilapia. But if it is farm-raised, there are many concerns, and you should be aware of them and make an informed decision while buying or ordering tilapia. Here’s what you should know.

• Risk Of Arsenic Poisoning – Sad but true. Scientists evaluated farmed tilapia fish in Taiwan, which were found to harbor arsenic (rx). Arsenic is a cancer-causing metallogeny, and chronic exposure to arsenic increases the risk of cancer (rx).
• Risk Of Mercury Poisoning – You may have heard about mercury poisoning related to tilapia or fish in general. It is true. Scientists have found that both freshwater and aquaculture tilapia can bioaccumulate mercury. However, freshwater tilapia poses about 5% less mortality risk when compared to the mercury poisoning caused by farmed tilapia (rx).
• Can Increase Inflammation – Tilapia is also known as an aquatic chicken because of its protein content and numerous health benefits. But farmed tilapia can lead to an increase in inflammation in the body. This, in turn, can lead to arthritis, weight gain, and heart disease (rx).
• Imbalanced Omega-3 and Omega-6 Ratio – The ideal ratio of omega-3 and omega-6 fatty acids is 1:1. But in farmed tilapia, the ratio is 2:1 or 4:1, which may cause many diseases, including hypertension and heart diseases (rx).
• Risk Of Cancer – Farmed fish are exposed to heavy metals that finally enter the human system. Consuming too many of them can lead to mutation in the DNA and cancer (rx). Moreover, not all farmed fish are not grown in healthy and hygienic cultural conditions, thereby leading to many other diseases.
• PCB And Pesticide – Researchers have found that tilapia grown in farms contain many pollutants, such as polychlorinated biphenyls (PCBs), organochlorine (OC), organophosphorus (OPs), hexachlorobenzene (HCB), and trifluralin pesticides (rx).

Precautions                                                                                                 

• The consumption of Tilapia if one is trying to reduce inflammatory diseases such as heart disease.
• Farmed ones contain arsenic that leads to arsenic poisoning.
• Farmed tilapia results in to increase in inflammation leading to weight gain, arthritis and heart diseases.
• The imbalance ratio of Omega-6 and Omega-3 causes heart disease and hypertension.
• Tilapia in farms have polychlorinated biphenyls (PCBs), organophosphorus (OPs), organochlorine (OC), trifluralin pesticides, and hexachlorobenzene (HCB) causing diseases or even death.