The USDA recommends we eat 2 servings of fish, twice a week. A great choice is tilapia! Itâ€™s a mild, inexpensive fish which is low in calories, has a whopping 21 grams of protein in a 4 oz. fillet and only 1.5 grams of fat. Looking to please the finicky eater in your house? This versatile fish takes on the flavor of the sauce you cook it in! And it can be baked, broiled, sauted or streamed.