CookingLight diet CookingLight diet
Randy Mayor

Find out which of these fish fillets wins the nutrition showdown.

Cooking Light
August 14, 2008

Eating fish as an entrée two to three times a week is a great way to keep calories in check with a lean protein source, as well as an opportunity to boost your heart health. You may have heard that cold saltwater fish, like cod, are top sources of omega-3 fatty acids, the polyunsaturated fats that help raise "good" HDL cholesterol levels. But because fresh-water tilapia contains more total fat than cod, it has nearly as many omega-3s. What's more, a serving of tilapia is a good source of potassium, containing about 10 percent of the recommended daily intake. Another reason to consider tilapia: Unlike Atlantic cod, which has been over-fished in recent years, most tilapia sold in the United States is farmed and is a more easily renewable resource.


Cod Fillet (4 ounces cooked)
119 calories
1 gram fat (0.2 gram saturated)
179 milligrams omega-3
276 milligrams potassium

Tilapia Fillet (4 ounces cooked)
145 calories
3 gram fat (1 gram saturated)
153 milligrams omega-3
429 milligrams potassium

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