White-fleshed fish

Whitefish is widely used in many healthy recipes because of its tender texture and mild flavor. These fish are packed with nutrients including protein, vitamin B12, and selenium, in addition to being versatile and simple to cook.

Most white-fleshed fish are lean and high in protein, with less than 3 grams of fat per 3.5-ounce (100-gram) plain, cooked serving, 20–25 grams of protein, and 85–130 calories. Cod, haddock, grouper, halibut, tilapia, and bass are examples of highly lean white fish. These white fish have 10–25% fewer omega-3 fatty acids than darker-fleshed, higher-fat, higher-calorie fish like coho and sockeye salmon. As a result, eating both types of fish is a smart idea. Plain fish fillets may be bought in the frozen food section of your supermarket.