Have Your Fish and Eat It Too: Your Guide to Fish-Friendly Diets

Fish-Friendly Diets

Keto, paleo, Atkins, Mediterranean, no-carb, low-sugar, nothing but potatoes…there are so many different diets out there these days, it’s hard to know which ones are fads and which are the real deal. What’s more, all the information out there about what we should and shouldn’t be eating can be so confusing: one minute, we’re told that fats are bad for us; the next, they’re good. Trying to stay on top of all the latest diet trends is enough to make your head spin!

Thankfully, one thing we can always be certain of is that a diet rich in fish is sure to be a good choice. All fish are a great source of protein, with different species offering a variety of nutrients, vitamins, minerals and amino acids. Because of this, you will find fish on the menu of many of today’s hottest diets. So, to help you decide which fish-friendly diet is right for you, we’ve broken down four of the most popular options.


Keto recipe baked Tilapia Fillets with Mustard-Pecan Crust

The Low-Down

The keto—or ketogenic—diet is one that encourages your body to burn fat for energy rather than glucose. As such, the diet consists predominantly of fat, with only 15-20% of calories coming from protein and just 5-10% from carbohydrates.

What You Can Eat

Foods that are high in fat, like butter, avocado and cheese, along with no- or low-carb foods that are low in fat, like leafy green vegetables, berries and fish.

What You Can’t Eat

The keto diet restricts the number of carb-rich items you can ingest. This means that many fruits and starchier vegetables are no-nos, not to mention processed sweets like cookies and cakes.

Try It At Home: Baked Tilapia Fillets with Mustard-Pecan Crust from The Spruce.


Paleo recipe Dijon Almond Crusted Tilapia

The Low-Down

The inspiration for this diet comes from our Paleolithic ancestors. Paleo diet practitioners keep entirely to healthful, whole foods, eschewing anything processed.

What You Can Eat

Paleo embraces almost all whole foods, including grass-fed meats, fish, fresh fruits and vegetables, honey, nuts and seeds.

What You Can’t Eat

Followers of the paleo diet don’t eat processed foods like flour and sugar, and avoid all foods containing gluten or dairy.

Try It At Home: Dijon Almond Crusted Tilapia from Paleo Panda.


Mediterranean Tomato-and-Feta Baked Fish

The Low-Down

The Mediterranean diet is modeled off of the way that people traditionally eat in the Mediterranean basin. It highlights seafood and healthy fats like olive oil while minimizing dairy and red meat.

What You Can Eat

Think Greek, Italian or Provençal food. Tomatoes, fish, seafood, olives, olive oil, whole grains and fresh vegetables are all on the menu.

What You Can’t Eat

The Mediterranean diet calls for eating less dairy and red meat, so butter, steak and refined sugars are kept to a minimum.

Try It At Home: Feta-Tomato Baked Tilapia from Diethood.


Low carb baked fish with lemon cream sauce

The Low-Down

Similar to the keto diet, this way of eating limits carbs significantly. However, while keto requires people to up their intake of fat, people on a low-carb diet can balance out protein and fat more evenly.

What You Can Eat

Most whole foods are allowed on this diet, including fish, meat, dairy and most fruits and vegetables.

What You Can’t Eat

Anything high in carbs, including pasta, grains, rice and sugar, as well as high-carb fruits and vegetables, like potatoes, sweet potatoes and bananas.

Try It At Home: Pan Fried Tilapia with Lemon Cream Sauce from Keto in Pearls.

Choosing an alternative way of eating can be a great way to address any weight issues or simply help your body to feel stronger and healthier. Low-calorie Tilapia is a great addition to any nutrient-rich diet, so whichever diet you choose to follow, make sure fish is not only allowed, but encouraged!

Discover other ways you can improve your health with Tilapia with 4 Eating Habits for a Healthy Heart.

Photo Credits: RecipeTin Eats, The Spruce, Sassy Eats, Emeals, RecipeTin Eats