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10 Best Substitutes For Tilapia

Tilapia is a fish that you can use in many dishes because it has a mild flavor. However, depending on where you live tilapia might not always be the most ethical choice for your diet. If this is true for you, then don’t worry! There are plenty of other types of fish available to use in dishes such as shrimp, cod, or even salmon if you’re willing to spend more money on the dish. In this article, you will get 10 substitutes for tilapia that will help you in your meal.

You can do tilapia substitution with Salmon, Cod, Shrimp, Tuna, Scallops, Quinoa, Eggs, Tempeh, Pollock, Haddock.

Tilapia Fish Alternatives

  1. Salmon
  2. Cod
  3. Shrimp
  4. Tuna
  5. Scallops
  6. Quinoa
  7. Eggs
  8. Tempeh
  9. Pollock
  10. Haddock

1. Salmon:

10 Best Substitutes For Tilapia

Tired of eating the same old tilapia? Say hello to a salmon dinner! Salmons are nutritious and great for people who like fish but don’t want fish that tastes like fish.

There’s nothing like the fatty, flaky goodness of a perfectly baked salmon filet. And fish is healthy for you! People who miss seafood when they go vegan or vegetarian love it in all its glory: crispy on the outside and moist on the inside.

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With its rich, delicious flavor and savory texture, wild salmon is the new tilapia – no wonder it’s our favorite budget-conscious protein. Wild Alaska Salmon delivers all your omega 3 needs while also giving you a healthy dose of selenium to help reduce inflammatory response. It’s versatile too; from dinners to desserts, there’s nothing that this fish can’t do.

2. Cod:

10 Best Substitutes For Tilapia

Shiny, succulent, and with a mouthwatering aroma cod boasts abundant amounts of protein and vitamins. Cod is fun for kids too! They come in a variety of colors that can liven up any dish without overpowering its allure. The perfect substitute for tilapia, our delicious cod fillets are versatile enough to spice up any traditional meal. From burgers to tacos, sandwiches or salads… no other foods necessary.

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Frugal people across the country are discovering that there’s no need to spend loads of money on expensive fish filets. We have cod that is just as tasty and healthier. It’s a firm, white fish with high amounts of omega-3 fatty acids and valuable vitamin E–perfect for satisfying your appetite and healthy lifestyle. And it won’t break the bank!

3. Shrimp:

Substitutes For Tilapia

Why are you still buying the notorious tilapia?

What, you don’t know that it’s full of bad carbs? And should we mention its nutritional valence is almost sad, at a laughable measly 6% protein?!

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Tilapia also contains over 21% fats – no one needs those in their diet. Plus, some studies have shown it can take up to 73 days to digest fully. We’re guessing your stomach doesn’t appreciate that either. Already sold on our shrimp as an alternative? Excellent choice! Our shrimp has nearly twice the amount of proteins than what tilapia has and 9 grams less fat! Who knew life just got better and more delicious with fresh shrimp?

4. Tuna:

Substitutes For Tilapia

Stay in shape all year round with this recipe for healthy tuna salad! Get your protein and veggies at the same time with this nutritious meal that’s cholesterol-free but bursting with so much flavor, you’ll never miss those french fries.

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And when you make it yourself, you’re sure to get soup to go along with it because our tuna is already cooked—just mix up some veggies to create a sauce and voila! A ginger potato soup hearty enough for any appetite.

5. Scallops:


These sweet little guys are friendly to your diet, but not too frightening for landlubbers. They’re affordable for all seafood lovers, beautifully lean from their quick searing time.

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Scallops are fantastic substitutes for the popular Tilapia, because they’re all natural and flavorful. They can also be cooked in a million different ways- Smoke them on the grill, boil them until just barely pink inside like you would with shrimp or lobster so that they have a nice texture to bite into. Douse these monsters in some lemon juice along with herbs of your choice for something totally new!

6. Quinoa:


It is a good tilapia substitute. Quinoa is a fantastic alternative to tilapia that contains all nine essential amino acids!

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Quinoa is a gluten-free, plant-based protein and nutrient powerhouse that packs 8 grams of fiber and 18 amino acids in just one cup. It’s been touted as a perfect substitute for fish due to its extra protein by the Monterey Bay Aquarium’s Seafood Watch program — so if you’ve been looking for new ways to incorporate more plant proteins in your diet this might be it.

7. Eggs:


As a perfect tilapia alternative and other dishes, Eggs are the perfect option for anyone who’s looking to save both time and money. Whether you’re aiming to eat less seafood, opt vegan in some cases, or simply need up with a wholesome breakfast on rotation, it doesn’t get much simpler than eggs!

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Plus when you buy organic because these options come from free-range and pasture-raised chickens which produce less waste overall. You’ll be getting better tasting eggs than ever before!

8. Tempeh:


Tempeh is a rich and meaty health alternative for those looking to cut back on animal protein or who suffer from food allergies such as soy. This gluten-free grain crop originated in Indonesia and can be found at your local farmer markets. It can be cooked with vegetables, mashed with a fork, or sauteed as patties. If you enjoy the taste of eggs, tofu, seitan, beans or mushrooms but want something heartier than plant-based options alone provide; stop by one of our nearest locations and give tempeh a try!

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This amazing meatless dish offers excellent fiber content and plentiful protein without compromising on flavor as it absorbs any spices beautifully while retaining texture throughout cooking time.

9. Pollock:


Pollock is a tasty and nutritious alternative to tilapia. It has only half the fat and calories- not that we’re counting! We’ve heard that Pollock now even schools children in math, making it the perfect fit for everything you need.

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Pollock is a healthy diet option without having to watch your time in the kitchen. Each fish provides 2g of Omega 3s, which may help reduce inflammation as well as both cardiovascular disease and Alzheimer’s. Pollock can be cooked in just 10 minutes, making it an excellent substitute for tilapia if you’re looking for something quick.

10. Haddock:


Haddock is a great substitute for Tilapia because it’s rich in omega-three fatty acids which are important for brain health.

It has the same texture as tilapia and can be cooked similarly, so this seafood option may make an easy addition to your dinner tonight!

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This fish will cook quickly on its own if you’re looking to keep things simple and healthy with minimal effort while still getting all of the benefits that come from eating fresh-caught seafood.


What can you substitute for tilapia?

There are many great alternatives to tilapia! These include some of the aforementioned types of fish, like cod, halibut and sea bass. There are also other types of seafood that may work for you. Octopus, shrimp, lobster and crab would all be excellent substitutes! Of course these options may not suit your tastes if they’re not what you prefer. Perhaps you would like to try beef or pork instead? If poultry is more your speed, chicken breasts or turkey cutlets should do the trick! So choose one or a few you’d love to try and enjoy the fresh flavors with this healthy new addition to your diet.

Is Cod a substitute for tilapia?

Cod is much like tilapia in that it’s fairly cheap, plentiful, and has a really mild flavor. It also holds up well to any number of textures or sauces. But cod is usually bigger than a tilapia fillet and has more fat than a tilapia fillet (which actually makes for phenomenal fish tacos). So if you want to make an excellent tasting fish portion for three people, use half a pound of cod rather than buying two pounds of tofu to substitute for them.

Why you shouldn’t eat tilapia?

Tilapia has a lot of omega-6 fatty acids, which is fine if your diet also contains more omega-3s. But since the standard American diet is already too high in omega-6s to begin with, eating lots of tilapia can lead to health problems.

What fish is better than tilapia?

There are plenty of fish out there that might taste better than tilapia. The best-known is probably salmon, but there are others with similar qualities, like Rainbow Trout or Arctic Char. Tilapia would be much more suited to a dish if it’s used as a compliment to the fish you’re cooking. It’ll take on whatever flavor you add which can work in your favor when flavoring many dishes depending on how robust and complicated your dish is. In simpler cases–just pan fried for instance–it may be better served by sliding it under something else during the final few minutes of cooking so it picks up some liquid flavor and has a little texture variation.

Is tilapia the dirtiest fish?

There are many different types of fish, but it is difficult to compare fish in general. Tilapia has been called the dirtiest type of fish because it is farmed extensively and typically contains higher amounts of chemicals than other types of fish. On the other hand, some effort has been made over the past few years by producers to lower the levels of these contaminants so that they can market their tilapias as more “safer” options.

Is tilapia a flaky fish?

Tilapia is a flaky fish, yes.
Research shows that tilapia meat consists of 90% low-quality fiber and muscle tissue combined with a small amount of fat. It also ruptures easily when overcooked, so your best bet would be to pan sear the filets on one side before brushing with butter and turning halfway through the cooking process for a perfect result.

What is a good substitute for tilapia?

Tilapia is a popular fish in the United States, but I would recommend adding some variety to your diet and trying salmon. Salmon is high in protein, omega 3 fatty acids, and vitamin D; all things we need on a daily basis!
Salmon tastes delicious with just salt and pepper or any sauce of your choice – so go ahead!
Especially because when you cook it with some vegetables (e.g., carrots, broccoli), it’s actually even healthier than just eating plain boiled rice or chicken breast or whatever else that might sound better to you at the moment.

Can you substitute cod for tilapia?

In a word, no. But why might you ask? Tilapia is actually quite expensive because they are usually raised in fresh water temperature ponds and tanks. This increases the price of their feed, and because they’re adapted to warm climates that can be heated year-round, tilapia farming doesn’t lend itself well to traditional winter farming methods (like deep-water fish farms). On top of all that, prices plummet in the summer when the fresh tilapia must compete for food with wild caught salmon and shrimp. All this means cheaper prices! In contrast, cod must be farmed at sea using traditional offshore fishing methods (that’s more valuable than agriculture) which means a higher price point from the get go.

Why is tilapia not good for you?

Tilapia is a poor-quality fish choice. Tilapia farming is the leading cause of Vietnam’s rapidly depleting mangrove forests, and it’s also creating water shortages in freshwater habitat areas. Furthermore, many tilapia are mislabelled as other fish varieties such as sea bream or flounder.
It generally has an unpleasant taste and a mushy texture that people may find unappealing. It can also be contaminated with mercury due to farm pollution – which some people might not know about until too late when they get sick from their health benefits choices.

Is eating tilapia everyday bad for you?

Eating tilapia everyday is bad for your diet because it has Mercury in it. The average American consumes about three meals with fish a week, whereas the recommended amount is no more than two, with one being low-mercury and the other high-mercury.
Eating too much fish can lead to hypertension and an increased risk of heart attack, triggered by mercury’s disruptions to blood vessel function; this may be exacerbated in people already having health conditions like diabetes or kidney disease.


We hope you now have a better idea of the variety of fish that are available to replace tilapia in your cooking. If there’s one thing we know for sure, it’s that not all types of seafood taste the same or offer the same nutritional value- so be sure to do your research before committing! But if you’re still looking for more options, here is a list with 10 substitutes for tilapia that might work well in your dishes. Enjoy!

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