Eat More Fish

The ninth Healthy Habits goal: Make seafood the centerpiece of two meals a week.

Take Two: Cod vs. Tilapia

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

Take Two: Cod vs. Tilapia

Randy Mayor

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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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