Forget Pricey Salmon: The Budget-Friendly Fish Alternative With Fewer Calories

Shopping for fish is different from meat and poultry, making it easy to forget about the food's caloric content. Yet, like with any other food category, its nutritional composition is worth considering. With its rich and fatty composition, a 3-ounce serving of Atlantic or Sockeye Salmon contains some 200 calories, per the FDA. Yet go with more budget-friendly tilapia, and the same serving comes with only 110 calories — making it a far less caloric option.

A widespread favorite, tilapia is among the world's most farmed fish, encompassing around 100 animal species. The food may hold a pragmatic reputation, but is absolutely not a "garbage" fish. Instead, its moderately firm and mild white flesh makes it a great vessel for flavor. Compared to cod, tilapia isn't as meaty, but its delicate composition makes it versatile in the kitchen.

Subsequently, just like salmon, it's easy to adapt the food for day-to-day consumption. Tilapia fillets can be pan-seared, baked, poached, steamed, and more. Such malleable techniques make it easy to adjust the food to your nutritional goals, without compromising on taste. Prepared properly, tilapia makes for a tasty fish option that's low in calories compared to other types, like salmon.

Not sure how to integrate tilapia into everyday dining? The fish is easy to work with. Fillets often conveniently come frozen and are not overly fishy in flavor, making them a simple option for a nutritionally-minded meal. Especially when roasted, tilapia's plain palate makes it easy to pair with an affordable yet fancy side dish, dressing the fish up without spending a fortune. Simply sprinkle the fish with your preferred seasoning — say paprika or dried herbs — then cook it in a touch of butter or olive oil to yield tender fillets. You can serve the fish on a protein-loaded bed of baked chickpeas with toasted walnuts or with a fiber-rich lentil noodle salad, and you'll have an easy-to-make and satiating yet low-calorie dinner.

For another lean preparation route, consider steaming the tilapia — this cooking route will involve even less oil. Prepared over a hot water bath, the fish turns out succulent and can easily be flavored with aromatics like ginger or garlic, as well as fragrant herbs like cilantro or mint. When opting for this cooking method, serve the tilapia alongside vegetables. You could always steam broccoli in the microwave, or boil edamame to round out a satiating meal. Tilapia's composition makes it easy to prepare a lean and delicious meal. All whipped up on an accessible price tag, the fish is a low-calorie option worthy of more attention.