The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week.  Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do.  Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Serving Size 1 fillet

4 (4-oz) Fresh or frozen skinless cod, catfish, pollock, or tilapia fillets, 1/2 to 1 inch thick
1 T. olive oil
1 medium onion, thinly sliced
2 cloves garlic, minced
1 (14 1/2-ounce) can no added salt diced tomatoes
1/4 cup black olives
2 t. fresh thyme or 1/2 t. dried thyme
1 t. capers

1. Rinse fish under cold water, pat dry, set aside.
2. For sauce, in small saucepan, heat oil over medium heat, add onion and garlic, cook about five minutes or until tender. Add tomatoes, olives, thyme, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, for 10 minutes, or until most of liquid has evaporated.
3. Preheat broiler. Spray unheated rack of broiler pan with cooking spray. Place fish on rack, tucking under any thin edges. Broil 3-4 inches from heat for 4-6 minutes per 1/2 inch thickness or until fish flakes easily, turning once if fillets are 1 inch thick. Serve with sauce.
   

Nutrition
Calories 161
Sodium 250 mg
Total Fat 5 grams
Carbohydrate 7 grams
Saturated Fat 1 gram
Dietary Fiber 2 grams

The FDA states women who are pregnant, planning to become pregnant or nursing, and young children should not eat the fish with the highest levels of mercury.