4 Oz of Cooked Tilapia

Cooked tilapia has 145 calories per four-ounce serving and only three grams of cholesterol-raising saturated fat. This fish is low in carbs yet high in protein. Protein has been demonstrated to aid weight loss by slowing stomach emptying and thus lowering the demand for additional food at the next meal.

While cooked tilapia has a high-fat level, it is still minimal compared to fried fish. The omega-3 fatty acids DHA and EPA are found in moderate amounts in fresh tilapia fillets.