The color of a cod fillet is opaque when it is freshly cut ... but their fillets are also filled with more fats and calories.

One fillet (87 g) of tilapia can pack up to 23 ... A 3-oz (85-g) serving has 16 g of protein and only 72 calories. Cod is a good source of vitamins B3, B6, and B12, as well as omega-3 fatty ...

A single fillet of cod contains 41 grams of protein and zero ... A half-cup serving of cottage cheese contains about 100 calories, 12 grams of protein and 5 grams of carbs. It a versatile ...

Stand for 1 minute before serving with the fish. To bring the calories of this supper to 400 calories, add one small (100g/3½oz) banana for dessert. You can buy ‘courgetti’ spaghetti already ...