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Top 10 best types of lean and inexpensive fish for weight loss

If you have set a goal to get rid of extra pounds, then, first of all, you need to clear the diet of “food waste”, reduce the daily calorie intake, increase the amount of protein, reduce fats and fast carbohydrates.  For these purposes, lean and low-calorie fish, which are saturated with easily digestible protein, is perfect.


The category of low-fat fish includes varieties, the proportion of fats of which is up to 4%, and the calorie content does not exceed 100 kcal per 100 g. The composition of such fish contains protein (protein) with easy absorption and a vitamin and mineral set.  We present you with a selection of 10 types of lean and inexpensive white fish that are perfect for losing weight and will be the perfect choice for a healthy protein dinner.


General characteristics:  The variety belongs to the cod family. This sea fish loves cold waters and lives in the bottom layer. On the shelves of the store, there are samples up to 80 cm long and up to 2.5 kg in weight. Pollock has a characteristic fishy, ​​but mild taste, reminiscent of crab meat, delicate texture.

KBZhU per 100 g: Proteins – 15-16 g, fats – 0.8-1 g, carbohydrates – 0 g. Calorie content per 100 g is 70-74 kcal.

Benefits: Strengthening the functions of the liver, heart and immunity, giving elasticity to blood vessels, lowering the level of harmful cholesterol in the blood. Hair and legs return to a healthy look, skin is smoothed. Toxins are removed from the body, iodine is replenished, bone and dental tissue is strengthened.

Cons:  Fish is considered lean. This often works to the detriment of the meat you want juiciness and taste, for which they resort to breading or batter. Pollock in this case ceases to be dietary, extra calories are added.

Features: Limited consumption for people with hypertension due to the high proportion of sodium salts. The frozen pollock should not be damaged, stained, and the carcasses should not stick together. Better to take the Far Eastern fish.

How best to cook: Stew, bake, steam and grill. Soup with pollock or cutlets turns out to be delicious. Prepared from fillets or whole headless carcasses. Condiments: parsley, basil, black pepper, herbal mixtures.

Price for 1 kg: Carcasses – from 80-110 rubles, fillets – from 180-220 rubles.

Why Good For Losing Weight:  One of the best lean fish to aid in body shaping and weight loss. Pollock has a high proportion of protein, like meat, and low-calorie content. The variety is extremely popular in Russia and the CIS countries.


General characteristics:  A variety from the cod family. Blue whiting is a small size marine fish. On the shelves there are samples of 25-40 cm. The aroma and taste of the meat is pleasant, tender, but there are more bones than that of cod or hake.

KBZhU per 100 g: Proteins – 18.5-19 g, fats – 0.8-1 g, carbohydrates – 0 g. Calorie content per 100 g is 80-85 kcal.

Benefit: It contains vitamins PP, B1, B2 and C, potassium, phosphorus, iodine. Cholesterol and fat metabolism improves, the condition of the skin and hair improves. Immunity becomes stronger, cerebral circulation is activated, blood vessels are strengthened. The body is cleansed of metabolic by-products, toxins.

Cons:  Frequent infestation of fish with parasites with difficulties in selection of marriage due to small size. It is forbidden to use in case of malfunction of the thyroid gland, allergies or protein intolerance.

Features: Before cooking, an examination of the abdominal cavity and carcasses is required. It is better to refuse fish if suspicious elements are found. You cannot cook for a long time, as the meat creeps from the bones.

How best to cook: Stew, boil, bake, fry without oil or steam. It is combined with blue whiting with potatoes, cereals, herbs, vegetables, olives. Provencal herbs and black pepper are suitable spices.

Price per 1 kg: On average 60-110 rubles for frozen carcasses.

Why is it suitable for losing weight: Blue whiting is high in protein and low in calories. A budgetary, but an extremely healthy variety of fish with proper nutrition.


General characteristics:  Saltwater fish from the cod group. On average, the length is 20-60 cm, and the weight is up to 2.5 kg. Hake meat is white, sometimes with a milky tint. The sirloin is tender, tasty and low-bone.

KBZhU per 100 g: Proteins – 16-17 g, fats – 2-2.5 g, carbohydrates – 0 g. Calorie content per 100 g is 85-90 kcal.

Benefits: Normalization of blood sugar, stimulation of metabolism, mitigation and relief of inflammatory processes. The work of the thyroid gland, hormones are stabilized, visual acuity is restored, vigor and energy return. It contains vitamins A, C, PP and B, calcium, iron, iodine, zinc and sulfur.

Cons:  Overeating is harmful, frequent consumption without garnishes. Fish is prohibited for constipation, allergies, and after operations. Hake may contain parasites.

Features: There should not be a thick crust of ice, damage, or stains, and the weight should correspond to the size. Do not fry for a long time, as the meat is drying.

How best to cook: Boil, bake in foil, and steam. Minced meat is made from fish for cutlets, pates, sausages. You can serve it with rice, buckwheat, vegetables, herbs. Spices: cumin, rosemary, bay leaf, basil, garlic.

Price for 1 kg: It turns out on average 180-240 rubles, for fillets – from 300 rubles.

Why is it suitable for losing weight: Hake is a lean fish that is often added to the diets of various diets. It contains a large amount of quickly digestible protein and low energy value, a rich composition of microelements.

4. COD

General characteristics:  The main representative of the family of the same name, this fish lives in cool sea waters. Samples 40-80 cm long fall on the shelves. The meat is white, juicy, and soft. Bright fishy taste and aroma.

KBZhU per 100 g: Proteins – 16 g, fats – 0.5 g, carbohydrates – 0 g. Calorie content per 100 g is 70 kcal.

Benefit: Contains amino acids, proteins, minerals, and vitamins B3, PP, C, and A, as well as fatty acids. Metabolism improves, bones become stronger, and the immune system becomes stronger. Favorably affects immunity, liver, hair and nails, heart with blood vessels, central nervous system. One of the best fish for losing weight people.

Cons:  Accumulation of heavy metals in the meat part, therefore you need to take it at proven points with documentation. You can not overeat – there is nausea, vomiting. A combination with cheese is undesirable as it leads to indigestion.

Features: In case of stones in the gall, bladder, allergies, exclude from the diet. Cod has a strong fishy smell. If this interferes, then it is better to boil the carcasses in broth with spices, herbs, and onions.

How best to cook: Bake, fry without oil, grill or steam, add to soup. Seasonings: pepper, ginger, paprika, curry. This fish is combined with coriander, fennel, rosemary, bay leaf, and thyme.

Price per 1 kg: About 240-330 rubles per carcass and 430-500 rubles per fillet.

Why is it suitable for losing weight:  Cod is healthy and low-calorie, but not the most budget-friendly fish on the right diet from the list. With its help, weight loss will accelerate, metabolism will improve, and the supply of nutrients will be replenished.


General characteristics:  Another representative of the cod group. Haddock live in cold sea waters, deeper than cod. Average sizes up to 50-60 cm, weight up to 2 kg. Somewhat dry and harsh meat, weak smell.

KBZhU per 100 g: Proteins – 17-17.5 g, fats – 0.5 g, carbohydrates – 0 g. Caloric content per 100 g is 71-73 kcal.

Benefit: Participation in protein synthesis, strengthening bones and teeth, regulating amino acid metabolism, giving elasticity to blood vessels. The work of the immune system, central nervous system, thyroid gland, and heart is improving. The hemoglobin level rises, and the cholesterol level decreases. It contains potassium, iodine, selenium and iron, omega-3, vitamins.

Cons:  Accumulation of heavy metal salts in tissues, it is recommended to take haddock only in trusted stores. Sometimes fish are allergic.

Features: When buying, you need to look at the freshness – if there is no similarity in weight and size, the carcasses are dried, then a number of thawing/freezing took place. This fish cannot be cooked for a long time, the meat peels off the bones lose its juiciness and aroma.

How best to cook: Bake in foil, add to soup, fry without oil and steam. It goes well with lemon, vegetables, olives, herbs. Can be served with beans, cheese. Additives: saffron, pepper, dill, tarragon, thyme.

Price per 1 kg: For carcasses on average 180-250 rubles, for fillets 300-380 rubles.

Why is it suitable for losing weight:  Haddock is among the best lean fish. It is a low-calorie, high-protein variety. The reception has almost no restrictions.


General characteristics:  Fish from the flounder family. It lives at the bottom of sea waters. The body is flattened, there are carcasses 20-40 cm long. The meaty taste is soft, delicate, sweetish, and almost imperceptible.

KBZhU per 100 g: Proteins – 16-16.5 g, fats – 1.5-2 g, carbohydrates – 0 g. Calorie content per 100 g is 83 kcal.

Benefits: Neutralizing free radicals, supporting heart function, and participating in the formation of hemoglobin. Immunity strengthens, water-salt metabolism is regulated. Glucose is converted into energy and enzyme production is supported. Therefore, flounder is among the best fish for losing weight.

Cons:  Absorption of heavy metals such as mercury. Sometimes helminths are found in fish. Cannot be used in case of intolerance, hyperthyroidism.

Features: After cooking, a strong smell may appear, so you need to remove the skin before that. In order not to interrupt the taste of flounder, you should refuse sauces with a lot of spices, spices, garlic.

How best to cook: Stew, bake, fry without oil and grill or steam. It goes well with oils, lemon, herbs and onions, vegetables, avocado, rice, and potatoes. Condiments: basil, pepper, oregano, thyme.

Price per 1 kg: On average, it comes out at 200-300 rubles per carcass.

Why is it suitable for losing weight:  Flounder is a pleasant-tasting fish, in which there are few calories and a lot of protein and nutrients. Therefore, the introduction into the diet, as a periodic replacement for meat, is highly recommended for diets.


General characteristics:  The variety belongs to the flounder family. This fish lives on the seabed. The body is elongated, flattened from below and from above. The meat is dense but tender, sweet in taste. There are almost no bones in the loin.

KBZhU per 100 g:  Proteins – 18-19 g, fats – 3-3.5 g, carbohydrates – 0 g. Calorie content per 100 g is 102 kcal.

Benefit: As part of Omega-3, a complex of vitamins, potassium, zinc, and selenium, phosphorus, magnesium, iodine. The metabolism of fats and cholesterol is normalized, the central nervous system, immunity, liver, hematopoiesis, and thyroid gland are supported. Bone and dental tissues are strengthened, fat deposits are broken down, inflammation is stopped.

Cons:  Ability to accumulate mercury and chemicals, therefore it is often not recommended to add to the diet. Do not use for hepatitis and acute gastrointestinal diseases, allergies, during pregnancy or lactation.

Features: Quality halibut – firm fillet, red gills, and eyes without turbidity. It is best to remove the fins before cooking so as not to spoil the taste.

How best to cook: Boil, bake, steam and grill, stew. Served with vegetables, seafood, mushrooms, herbs. Add parsley, lemon, lime, garlic, onion. Condiments: tarragon, pepper, basil, anise, thyme.

Price per 1 kg: Fillets and carcasses are sold on average at 250-600 rubles.

Why it is suitable for losing weight:  Fish is high in complete protein, which suppresses appetite, speeds up metabolism, and prevents muscle loss. Help in losing weight Omega-3 acids, which normalize insulin.


General characteristics:  River fish from the catfish family. It grows up to 130 cm in length but is more often sold as fillets. Grown on farms. Delicate meat with sweetish notes. No bones and a strong fishy smell.

KBZhU per 100 g: Proteins – 15 g, fats – 3 g, carbohydrates – 0 g. Calorie content per 100 g is 89 kcal.

Benefits: Protection of capillaries and heart muscle, giving elasticity to blood vessels, strengthening bones. One of the best inexpensive fish for weight loss. The appearance of hair, nails, and skin is improved. It contains vitamins D and B, Omega-3, and minerals.

Cons:  Supply of fish from farms where there are unfavorable, non-ecological conditions. Therefore, it is better to ask for documents when purchasing.

Features: High-quality fillet – white, pinkish, no fat. The pieces are solid, do not creep. Cannot be used for allergies, gastrointestinal diseases.

How best to cook: bake, boil, stew, steam, fry without oil. It goes well with vegetables, sour sauces, and spices. Pangasius makes delicious cutlets, soups, salads.

Price per 1 kg: Carcasses in the region 200-220 rubles, fillets – from 260 to 330 rubles.

Why is it suitable for losing weight:  Low-calorie, protein fish with a useful composition. Pangasius relieves fatigue, stress, improves sleep quality.


General characteristics:  Marine fish from the pestilence family. Reaches up to 70 cm in length, but more often they are about 40-50 cm. The meat is white and tender, tastes like cod. There are practically no small bones in the loin.

KBZhU per 100 g: Proteins – 16 g, fats – 0.5 g, carbohydrates – 0 g. Calorie content per 100 g is 68 kcal.

Benefit: Balancing metabolic processes, lowering blood cholesterol, and preventing heart and vascular diseases. Hunger is satisfied, the work of the central nervous system, gastrointestinal tract, thyroid gland improves. Lots of potassium, iron, zinc, and vitamins.

Cons:  Actually not. Sometimes fish cause allergies, it is also forbidden to use in case of intolerance.

Features: Fresh fish – no thick layer of ice, spots, or damage, and there should be no cloudiness in the eyes. Before cooking, the dark film should be removed from the carcass to get rid of the bitter taste.

How best to cook: Fry, stew, or bake. Combines with herbs and vegetables, rice, lemon, vegetable oils, sour cream. Taste qualities with bay leaf, red and black pepper are revealed.

Price per 1 kg: 150-250 rubles per carcass without a head.

Why is it suitable for losing weight:  Lemonema is a protein-rich, lean fish. This allows the product to be included in completely different diets. This variety also activates muscle activity, satisfies hunger.


General characteristics:  Fish from the cod family. Inhabits coastal, cold sea waters. Samples of 25-30 cm and weighing up to 1 kg are more often found on the shelves. The meat is lean, soft, aromatic, reminiscent of the taste of cod.

KBZhU per 100 g: Proteins – 16 g, fats – 1 g, carbohydrates – 0 g. Calorie content per 100 g is 73 kcal.

Benefit: Support of the central nervous system, immunity, and blood vessels, slowing down the aging of cells with tissues, improving sleep, strengthening teeth and bones. The work of the gastrointestinal tract and the endocrine system is normalized, the synthesis of lipids and cholesterol are stabilized.

Cons:  Accumulation of toxic substances in meat, but in small quantities. There are no contraindications, only individual intolerance.

Features: Fresh navigate – no thick ice, white belly, and no cloudiness of the eye. You need to cut it half-frozen, it is better to remove the skin before cooking. There are almost no bones, so you can make any kind of food.

How best to cook: Steam, boil, fry in a drop of oil, bake. You can use vegetables, herbs, potatoes as a side dish. Add to salads, make soups, cutlets. Spices: pepper, ginger, bay leaf, cumin.

Price for 1 kg: On average, 110-200 rubles per carcass.

Why is it suitable for losing weight:  Navaga relieves hunger, gives energy, while not providing a large number of calories. The work of the digestive tract, the level of cholesterol are normalized. One of the best fish for losing weight people.

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