fatty acids EPA and DHA.
That difference matters if someone is specifically choosing fish as a major source of omega-3 fats.
Harvard’s Nutrition Source notes that oily fish such as salmon and mackerel are particularly rich sources of omega-3 fatty acids, while aquatic foods more broadly can provide protein, selenium and other nutrients.
But “less omega-3” does not mean “unhealthy.”
Tilapia is still a source of high-quality protein and other nutrients.
The better comparison is therefore not:
“Tilapia is bad.”
It is:
“Different fish provide different nutritional profiles.”
If someone
wants more EPA and DHA, fatty fish such as salmon, sardines or mackerel may provide considerably more.
If someone wants an affordable, lean source of protein, tilapia can still fit into a balanced diet.
In other words, choosing fish should be about the overall dietary pattern, not about declaring one species universally good or bad.
For most people, the evidence does not support a blanket recommendation to stop eating tilapia.
