Can you eat raw tilapia? (+3 health risks)

In this brief guide, we are going to answer the question “Can you eat raw tilapia?”. We will also discuss what are the risks of eating raw tilapia, the benefits of tilapia, whether cooking can change its nutritional content and how you can eat and store tilapia.

Can you eat raw tilapia?

Yes, you can eat raw tilapia. However, it’s generally not recommended to eat it because there are risks involved like the presence of harmful bacteria, which can cause food poisoning and make you sick (1).

Also, there’s a chance that raw tilapia can have parasites, which can infect humans if not properly cooked (2). The presence of contaminants like metal should also be a concern (3).

That said, to play it safe, it’s best to cook tilapia thoroughly to kill off any harmful microbes and minimize the risk of contamination.

What are the risks of eating raw tilapia?

Due to potential virus and parasite infection, eating raw tilapia comes with some dangers.

Microbial contamination

According to science, raw tilapia may include pathogens including Salmonella, E. coli, and Vibrio species. These bacteria can cause foodborne infections that manifest as fever, nausea, vomiting, diarrhea, and abdominal cramps (1,4).

While specific strains of E. coli can create toxins that result in life-threatening gastrointestinal infections, Salmonella is known to cause salmonellosis (4).

Infections caused by Vibrio species, such as Vibrio parahaemolyticus and Vibrio vulnificus, are more frequently found in raw or undercooked seafood. These infections can produce symptoms like diarrhea, abdominal pain, and occasionally even bloodstream infections (1,4).

Parasites

Raw tilapia may have parasites in addition to bacterial infection. The trematode family is a well-known category of parasites that can infect people by ingestion. For several trematode species, including Clinostomum complanatum and Centrocestus formosanus, tilapia can act as an intermediary host. As a result, when fish is consumed raw or inadequately cooked, these parasites can spread to people, and depending on the particular parasite, trematode infections can cause serious problems such as nausea, vomiting, and abdominal pain (2,5).

Metal contamination

Another risk to keep in mind is environmental contamination. Even though tilapia is considered to have a low level of metals, like other fish, tilapia can come into contact with toxins and pollutants that are present in their environment. These pollutants could originate from several things, like industrial pollution, agricultural runoff, or polluted water sources (3,6).

For instance, tilapia can absorb heavy metals like mercury, lead, and cadmium from their surroundings. These metals often enter water bodies due to industrial activities, mining, and even pollution in the air that eventually gets deposited into the water. If you consume raw or undercooked tilapia that has accumulated high levels of these heavy metals, it can pose long-term health risks (3,6).

These metals have toxic effects on different organs in our bodies, so it’s important to be cautious about the quality of the fish we eat and how it’s prepared to minimize these potential risks (6).

What are the benefits of eating tilapia?

Tilapia actually has some great benefits. Scientific research has shown that consuming tilapia is a nutritious choice since it’s packed with protein, essential amino and essential nutrients. Plus, it’s relatively low in calories and contains minerals like phosphorus, selenium, and potassium, as well as vitamins B12 and niacin (1,7).

When it comes to your heart health, tilapia can be a good option, because it has low levels of saturated fat and can be high in omega-3 fatty acids, especially if it’s farmed properly. These omega-3s have anti-inflammatory effects that can help improve your lipid profiles and reduce the risk of heart disease (7,8). Certain compounds found in tilapia, like peptides and fatty acids, have also shown promising anti-inflammatory effects. So, consuming tilapia could potentially help reduce inflammation-related health issues (7,11).

If you’re looking to manage your weight, tilapia can be a helpful addition to your diet, since it’s a lean source of protein, which can keep you feeling full and satisfied. Not to mention, it supports muscle growth and maintenance, making it a great choice for weight management (7,9).

Tilapia contains phosphorus, which is essential for maintaining healthy bones and teeth. According to science, phosphorus works together with calcium and vitamin D to ensure that your body can absorb and use these important nutrients effectively (7,10).

Does cooking change the nutritional content of tilapia?

Yes. The nutritional value of tilapia can somewhat change when it is cooked. Due to their sensitivity to oxidation and heat, fatty acids may be lost during cooking. For instance, omega-3 fatty acids, which are well-known for their cardiovascular advantages and their anti-inflammatory capabilities, can somewhat decrease as a result of high heat or lengthy cooking (12,13). 

Studies have indicated that as compared to softer ways like steaming or baking, high-temperature cooking techniques like grilling or frying can significantly contribute to the breakdown of omega-3 fatty acids in tilapia. This results from these advantageous fatty acids being broken down and oxidized at high heat (13).

Since tilapia is a naturally lean fish with a low-fat content, the loss of fat during cooking has little effect on the overall nutritional makeup of the fish. Additionally, cooking techniques including steaming, baking, and boiling help keep the tilapia’s vitamins and minerals intact (13,14,15).

Despite these modifications, tilapia continues to be a valuable source of protein and, even after cooking, can retain essential elements. Even when paired with other dietary sources of omega-3 fatty acids, it can still support a balanced diet. Use cooking techniques that entail lower heat and shorter cooking durations to maximize the retention of omega-3 fatty acids. This will lessen the rate of nutritional deterioration and maintain the health advantages of those nutrients (14,15).

How can you safely eat tilapia?

To safely consume tilapia, first, choose tilapia from reputable sources. As we mentioned, it is not recommended to eat raw tilapia because of microbial contamination and other risks, so you should cook tilapia to an internal temperature of at least 145 °F (63 °C) to eliminate foodborne pathogens (1,16). 

Be aware of farming practices, including water quality management and sustainable feed sources, and opt for a variety of seafood options to minimize the potential risk of contaminants and ensure a balanced nutrient intake (1).

How can store raw tilapia?

According to the USDA, you can store raw tilapia in the fridge at a temperature of 40 °F  (4.4°C or less), to slow down bacterial growth, for 1 to 2 days. Place the tilapia in a sealed container or wrap it tightly in plastic wrap to prevent exposure to air, which can lead to oxidation and degradation (17).

If you don’t plan to cook the tilapia in a few days, you can freeze it to extend its shelf life. Wrap the fish tightly in moisture-proof, freezer-safe packaging to prevent freezer burn and maintain quality. The optimum freezer storage temperature is below 0 °F (-18 °C). Properly stored, tilapia can maintain its quality for several months in the freezer (17). 

Conclusion

In this brief guide, we answered the question “Can you eat raw tilapia?”.  We also discussed what are the risks of eating raw tilapia, the benefits of tilapia, whether cooking can change its nutritional content, and how you can eat and store tilapia.

References

References