The human body just needs a complete, easily digestible protein, vitamins and important organic compounds. The source of all these nutrients is fish. Eating fish at least every other day, a person prolongs his life, strengthens the heart muscle, improves immunity, improves digestion and general condition of the body.
Each variety of fish is distinguished by its individual chemical composition and affects the human body in different ways. And not always valuable varieties of fish that cost decent money will be more useful than the inexpensive varieties available to every consumer. Tilapia is an affordable and incredibly healthy fish variety.
Royal bass
Fish lives in the subtropics and tropics. It is omnivorous, it feels great in artificial reservoirs, can adapt to any water, is very unpretentious. In fact, tilapia is not one specific type of fish, it is a whole family, a powerful genus, which includes more than a hundred species of fish. The second name is royal bass.
Calorie content and chemical composition
The meat of this fish is very delicate in texture, white, has a unique pleasant taste. Any dish made from royal perch, whether it is grilled fillet or tilapia in batter, is a high-protein and low-calorie product. 100 g of raw tilapia meat contains only 1.2 grams of fat and more than 25 grams of protein. Add ascorbic acid, almost the entire group of vitamins B, vitamin PP, phosphorus, calcium, potassium.
One hundred grams of tilapia is 430 kJ of clean energy and just 100 kilocalories. Despite the affordable cost, the amount of protein in the total mass of fish is similar to valuable and very expensive fish species.
Use in weight loss and medicine
Due to the minimum calorie content and a large amount of protein, this type of fish is a real medicinal product. Frequent consumption of tilapia allows you to normalize the work of the stomach, intestines, improve the condition of the skin, hair and nails. Doctors advise to eat royal perch fillet for those patients who for various reasons cannot eat other types of fish or seafood.
Several years ago, scientists made a sensational discovery. If the raw skin of tilapia is properly treated, it can be used to accelerate the process of regeneration of human tissues. Surgeons suggest that soon the sterile royal perch skin dressings will be used everywhere.
As for weight loss, for a person who is struggling with excess weight, the royal bass is a panacea. If other types of fish or meat cannot be fried and cooked with butter, then this fish is an exception to the rule. Tilapia fillets in batter are just 156 calories. Add a salad of fresh vegetables and herbs as a side dish and get a full meal of a losing weight person.
Cooking use
Tilapia is a universal fish. They cook it in completely different ways. This can be boiled, steamed, baked in the oven or pan-fried tilapia in batter. Due to its light pleasant taste and very delicate pulp, tilapia is considered an ideal material for culinary experiments. Royal perch is very similar to boiled chicken fillet in its taste. Fish can be cooked with a large number of spices, vegetables or aromatic herbs, and with a minimum set of related ingredients. The same goes for the use of side dishes.
Cooking Tilapia Fillet in Batter: Recipe
One of the most popular royal perch dishes is fillet cooked in batter. The fish in this case is very aromatic and juicy. Spices, which are placed in batter, add additional notes of taste and aroma to fish meat.
Essential Ingredients:
- 480 g royal perch fillet;
- three tablespoons of wheat flour;
- two chicken eggs;
- a pinch of salt;
- ready-made spices for fish;
- 50 ml of water.
Cooking method
Tilapia in batter is a very convenient dish for those who do not like to mess with cutting fish. Fillets bought in the store will only need to be thawed at room temperature. Using a microwave is not recommended. Cut the fish pulp into portioned slices. We roll each of them in spices: pepper, salt, seasoning for fish. We remove tilapia for 20 minutes in the cold.
This recipe for tilapia in batter is probably the easiest of many. Cooking takes 5 minutes. Pour the necessary amount of flour into a bowl, break the chicken eggs, pour a little water and mix everything thoroughly. The batter should turn out without lumps. Add some pepper and salt at the end. If desired, you can use breadcrumbs, but in this case, the dish will no longer be so low-calorie and diet.
On a hot frying pan, where a little vegetable oil has already been added, put the pieces of fish boned in the egg-flour mixture. Tilapia in batter is prepared in 4-6 minutes, that is, 2-3 minutes on each side. Even the most inveterate bummer or the most inexperienced in culinary matters housewife will be able to cook this dish.
As a side dish, you can use canned green peas or boiled brown rice.
Tilapia in cheese batter
This is a great dish for a casual menu. The result will exceed all your expectations, and the cooking process will be very simple and easy. If your household does not favor seafood and does not like a specific fishy flavor in dishes, then this is just a culinary find. It is very important when choosing a royal perch to choose it correctly. Often unscrupulous manufacturers or sellers try to pass off a pangasius, which has an incredibly sharp fishy smell and taste, for tilapia.
List of ingredients:
- fish fillet - 800 g;
- two chicken eggs;
- 280 g flour;
- 200 ml of kefir;
- any hard cheese - 220 g;
- a pinch of salt.
Cooking
In this recipe, tilapia in a batter in a pan does not require preliminary marinating fish. Just in a separate bowl, mix a glass of flour with kefir and egg. Add a pinch of salt and beat well with a fork or mixer. As a result, the mass should be quite thick in consistency. At the final stage of mixing, add the grated cheese.
In the resulting thick batter we lower the fish, roll well on both sides. The batter is quite salty due to cheese and added salt, so fish should not be salted. We fry royal perch in the same way as in the first recipe. 6 minutes and the dish is ready. Tilapia in a cheese batter is best supplemented with mashed potatoes or a salad of fresh vegetables and herbs.
Eastern spicy batter
Tilapia in batter is very tender and unusual in taste if spicy oriental spices are added to the egg-flour mass.
Essential Ingredients:
- king perch fillet - 550 g;
- three tablespoons of flour;
- a pair of chicken eggs;
- 80 ml of water;
- butter;
- ground chilli, nutmeg, turmeric - 0.5 teaspoon each;
- salt.
Cooking process
Cut the fish fillet into portions. In a separate bowl, mix the flour, water and break there two chicken eggs. Stirring the mass thoroughly, we introduce spices into the dough. Add a little salt. The batter should turn out very similar to thick sour cream or thick dough for fritters. Dip tilapia in batter (the recipe with the photo shows beginners how to cook the dish in stages), fry in a well-heated pan for 2 minutes.
Due to the presence of turmeric in batter, the fish acquires a pleasant yellow hue, and hot chili pepper adds a piquancy to the dish.
Types of Side Dishes
For tilapia, completely different types of side dishes are suitable. These can be simple options: stewed vegetables, sauerkraut, pickled cucumbers, fresh juicy salad leaves and so on. Perfectly suited to tilapia and more complex side dishes, consisting of several products.
It is best combined with royal perch: sweet pepper, cabbage, leeks, potatoes, tomatoes, green peas and spinach, cucumbers, olives, celery root, fresh parsley and dill.
Side dishes vary depending on the method of cooking fish. For example, for boiled tilapia, a salad of fresh vegetables, green peas, cauliflower and fresh herbs is best. But fried fish in batter will be combined with baked potatoes, rice, pasta, grilled vegetables.