You’re probably familiar with the different cuts of meat you can get when cooking beef, pork or chicken.
But did you know there are also multiple cuts of fish?
Chances are you’ve seen a variety of cuts at your grocery store seafood counter — from butterfly fillets to steaks. The latter is especially common for larger fish like salmon and tuna. But for lean species like tilapia, you’ll most often be choosing between loins and fillets.
Tilapia loins and fillets are packed with protein (one serving can contain up to 30 grams) and other nutrients such as niacin, vitamin B12, phosphorus, selenium and potassium. Equal weights of each cut will contain similar levels of vitamins and minerals, so you can rest easy knowing that both are healthy options. Both cuts are also delicious and work well in a variety of healthy tilapia recipes.
So, what’s the difference?
Here’s what you need to know about each cut, from which part of the fish they come from to what flavors and spices to pair them with…
Loin: a cut above the rest
Because they’re thicker and richer in flavor than other parts of the fish, loins are considered to be the “filet mignon” of the seafood world. Depending on the species, you can buy them whole or in smaller pieces, known as medallions. Like every fish, the loin of the tilapia is cut from the area above the spine (directly below the dorsal fin).
You may find some larger cuts at your local grocery store — which are great for sharing — but most tilapia loins are prepared for individual servings (4-ounce portions containing approximately 90 calories).
Some of our go-to tilapia loin recipes include:
Tilapia with Creamy Polenta
Pan-Seared Lemon-Thyme Tilapia Loins
Tilapia Chipotle Ramen Soup
Spicy Tilapia Ceviche
Pro tip: Choose loins when you want the rich, vibrant flavor of seafood to be the main component of the dish. Loins can easily carry a meal.
Fillet: a flash in the pan
Fillets, easily the most popular piece of fish, are cut from the side of the body — just behind and below the head. They’re super versatile and can be used in almost any recipe, especially if the fish has a mild flavor like tilapia.
Tilapia fillets can handle whatever seasoning, marinade and cooking method you choose to use. You can chop the fillets into small pieces (a great way to incorporate the fish into soups and stews) or leave them whole — so have fun experimenting!
If you’re looking for some tilapia fillet recipes, try:
Blackened Tilapia Buckwheat Bowls
Tilapia Eggs Benedict
Tilapia Fish Cakes
Bacon and Corn Chowder with Blackened Tilapia
Pro tip: Choose fillets when other flavors are the star of the meal, and you don’t want to overpower the spices and ingredients. Fillets play well with everything.
Bonus: an extra way to prepare tilapia
If you’re not in the mood for tilapia loins or fillets, there is another way you can prepare it: leaving the fish whole. This is a great option when you want to impress family or dinner guests with a beautifully presented plate. Plus, by eating a whole fish, you can minimize food waste.
So, should you cook with tilapia loins or fillets? It’s entirely up to you! No matter which cut you choose to cook, you’re guaranteed to serve up a tasty meal the whole family will enjoy.
Looking for more ways to prepare your favorite cut of tilapia? Check out our tips for baking, broiling, grilling, and roasting tilapia like a pro or browse through all our healthy tilapia recipes.