Fish
Steak
Steak of Tilapia is a cross-cut through the body, often bone-in, thick enough for the grill. Dense flesh holds together better than soft thin fillets. Brown the exterior as the centre just turns opaque. Keep tilapia steak iced until cooking; pat dry for browning, and stop when just opaque. Baking, frying, steaming, and stewing suit the cut. Season with salt, acid, and fat that frame soft fine white flake.
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 1.71 g
- Saturated Fat 0.34 g
- Trans Fat 0 g
- Monounsaturated Fat 0.7 g
- Polyunsaturated Fat 0.67 g
- Cholesterol 53.9 mg
- Sodium 78.5 mg
- Salt 0.2 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 21.2 g
- Water 72.4 g
- Energy 100 kcal
- Water 72.4 g
- Protein 21.2 g
- Fat 1.71 g
- Saturated Fat 0.34 g
- Monounsaturated Fat 0.7 g
- Polyunsaturated Fat 0.67 g
- Omega-3 0.27 g
- Vitamins 42.2 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 3.4 mg
- Vitamin B5 — Pantothenic Acid 0.59 mg
- Vitamin B6 0.33 mg
- Vitamin B7 — Biotin 2.5 µg
- Vitamin B9 — Folate 14 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.7 µg
- Vitamin E 0.69 mg
- Vitamin K 0.6 µg
- Minerals 474 mg
- Major Minerals 473 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.2 g
- Cholesterol 53.9 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 3.4 · vitamin-b5-pantothenic-acid: 0.59 · vitamin-b6: 0.33 · vitamin-b7-biotin: 2.5 · vitamin-b9-folate: 14 · vitamin-d: 1.7 · vitamin-e: 0.69 · vitamin-k: 0.6 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Coastal cooks portioned tilapia into steak pieces for even cooking and trade.
Filleting lines and frozen packs made steak of tilapia available inland.
Restaurants standardised specialty steak portions of tilapia for plate timing.