8 Best Fish For Losing Weight — Our Dietitian’s Top

We’ve all heard the saying "Machli jal ki rani hai, jeewan uska paani hai," right? For most of us, fish is more than just something on our plate — it’s a memory, a tradition, and, honestly, a reason for the family to gather around the table. Whether it’s maa ke haathon ka tangy fish curry or a golden, crispy fry on a Sunday afternoon, fish has always brought comfort and joy in every bite.

But here’s the fun twist — it’s not just tasty, it’s also one of the smartest foods to include if you’re trying to shed a few kilos. Seriously, when you're looking for high protein, low calorie, and absolutely zero boring vibes on your weight loss journey, fish comes swimming to the rescue. So if you’ve been Googling “best fish for losing weight” or wondering which is the best fish for weight loss in India, we’ve got you. Let’s dive into the top picks that are equal parts healthy and heavenly.

Which Fish Is Good For Weight Loss And Burns the Most Fat? 8 Best Fish For Losing Weight
Is Fish Good For Losing Weight And Belly Fat?
Dietitian’s Recommendation
The Final Say
FAQs
References

Which Fish Is Good For Weight Loss And Burns the Most Fat? 8 Best Fish For Losing Weight

Fish is high in protein, making it extremely beneficial for health. Our country has a diverse range of fish species, each with distinct flavours, health benefits, and nutrient profiles. Consuming fish provides your body with omega-3 fatty acids, vitamin D, high-quality protein, and healthy fats. But do you know which is the best fish for losing weight and fat loss?

Here are the 8 best fish for losing weight, especially helpful for those seeking low-calorie fish for weight loss and high-protein fish options.

1. Salmon Fish

Salmon, found in both saltwater and freshwater, is exceptionally beneficial for health. Commonly known as Ravas in India, it belongs to the Salmonidae family and typically has a pink colour.

Salmon supports weight loss while also promoting cardiovascular health. It contains high amounts of protein and omega-3s, which help reduce inflammation and enhance fat metabolism, making it a good food to reduce visceral fat. The high protein content keeps you feeling full longer, helping you suppress hunger.

Additionally, salmon contains calcitonin—a hormone that slows down stomach emptying and increases calorie expenditure—making it one of the best fish to eat for fat burning.

2. Haddock Fish

Haddock is a type of white fish that is high in lean protein but low in fat and calories, making it a great low-calorie fish for weight loss. It promotes the release of hormones such as GLP-1 and cholecystokinin, which contribute to feelings of fullness and help control appetite. This makes haddock an excellent option for those looking to manage their weight effectively.

3. Tuna

Tuna is found in salt water and belongs to the mackerel family. It includes species such as albacore, bonito, and skipjack. Rich in selenium, vitamins B6, B12, D, phosphorus, protein, magnesium, potassium, iodine, and choline, tuna contains very little fat, and this also makes it ideal for a neutropenic diet. This high-protein fish option is ideal for weight management. A 3-ounce can of tuna contains approximately 22 grams of protein with under 100 calories. Additionally, tuna supports heart health and may reduce the risk of breast cancer. It’s one of the best fish for losing weight due to its lean profile and nutrient density.

4. Mackerel

Popularly consumed in South and Central India, mackerel—known as Bangda—is considered the best fish for weight loss in India. It is rich in omega-3 fatty acids, vitamin D, and selenium, all of which support heart health and fat loss. A 3-ounce serving contains about 16 grams of protein, which increases satiety and helps preserve lean muscle mass while dieting. However, due to the high mercury content in king mackerel, Atlantic or smaller mackerel varieties are preferred for safer consumption.

5. Sardines

Sardines are small fatty fish loaded with protein, omega-3s, and calcium, all of which support fat burning and muscle retention. According to the USDA, a 3.75-ounce can contains 23 grams of protein and is high in beneficial omega-3 fatty acids, making it one of the best protein foods for weight loss.

These healthy fats improve hormone balance and insulin sensitivity, both essential for fat loss. Because sardines are usually eaten whole, they are more nutrient-dense than many processed fish. For a low-calorie fish for weight loss, choose fresh or canned sardines in water.

Also Read: 10 Foods for Old People NEED for Eternal Energy (Plus Meal Ideas Inside!)

6. Cod

Cod is ideal for those who dislike the strong taste of fish. It has a mild flavour and flaky texture. As a high-protein fish option with low fat and calorie content, it supports weight loss effectively. Cod helps reduce body weight and fat while preserving muscle mass, making it a smart alternative to red meat. It can be baked, steamed, or grilled, offering versatility along with its health benefits. Cod is widely considered one of the best fish for weight loss across various diets.

7. Katla Fish

Katla, also known as Bhakur, is widely eaten in Nepal, India, Pakistan, and Bangladesh. Found in freshwater rivers, this fish is known for its fast growth. Katla is rich in omega-3 fatty acids, sulphur, protein, and zinc. As the best fish for weight loss in India, Katla is low in calories and supports immune health. Its low fat content and nutrient density make it an excellent addition to weight-loss diets.

8. Pink Perch

The pink perch, found in both freshwater and saltwater, has a medium texture and a distinct pink hue. It is low in fat and high in protein, making it one of the best fish to eat for fat burning. It is especially suitable for pregnant women, as its mercury content is very low and does not pose harm to the mother or the baby.

Also Read: 10 Unexpected Cornflakes With Milk Benefits That’ll Make You Question Why You Ever Ate Anything Else!

Is Fish Good For Losing Weight And Belly Fat?

If you aim to lose weight and belly fat, following a balanced diet is essential—and fish can play a key role. Fish rich in high-protein, omega-3 fatty acids, and vitamin D can help reduce belly fat, increase satiety, and boost your metabolism.

Research suggests that consuming two to three servings per week of salmon, haddock, sardines, mackerel, and tuna can significantly reduce belly and liver fat. Combine this with power yoga poses for belly fat loss, and you will see visible results.

A study in The American Journal of Clinical Nutrition found that omega-3 fatty acids reduce inflammation, enhance fat oxidation (especially in the abdominal area), and improve insulin sensitivity. These factors include salmon, tuna, mackerel, etc, which are some of the best fish for losing weight and managing overall health.

According to the World Health Organization, protein helps maintain muscle mass, increases satiety, and supports long-term weight control. The protein in fish helps reduce body fat without sacrificing muscle—crucial for healthy belly fat reduction.

Fish is also a good source of vitamin D. This vitamin has been proven to be good for metabolic health and in minimising belly fat among overweight individuals. Adding fish to your everyday diet is a natural and efficient method of maintaining weight loss, health, and minimising dangerous visceral fat.

Also Read: Reduce Stomach Fat In Just 7 Days With These 12 Viral Home Remedies — See Results In A Week!

Dietitian’s Recommendation

Consuming a variety of fish many times per week provides many of the nutrients required for a well-balanced diet. I advocate pairing fish recipes with fiber-rich foods such as veggies, quinoa, or whole grains to create a balanced meal that not only satisfies your taste senses but also keeps you satisfied for longer. Instead of frying, I recommend that you use healthier methods such as grilling, baking, steaming, or poaching. Remember to limit portion sizes, especially with fatty fish like salmon and mackerel, to avoid excessive calorie intake.

Dt. Lavina Chauhan

The Final Say

So there you have it — flavourful, protein-packed options that won’t mess with your goals. Choosing the best fish for weight loss in India doesn’t have to mean boring meals or giving up on what you love. With the right picks, you can stay full, stay fit, and still enjoy every bite. Fish really is your bestie when it comes to smart, sustainable weight loss.

FAQs

1. What is the healthiest fish?

Fatty fish like salmon, mackerel, and sardines are among the healthiest due to their high omega-3 content, which supports heart and brain health.

2. Is it OK to eat fish every day?

Eating fish daily is generally safe for most people, but it’s recommended to vary types and limit high-mercury fish like tuna to avoid potential risks.

3. Which fish is lowest in fat?

Low-fat options include cod, haddock, flounder, and sole, with less than 2 grams of fat per 3-ounce serving.

4. Is chicken or fish better for weight loss?

Fish is often better for weight loss due to its omega-3s and lean protein, which support fat burning and satiety more effectively than chicken.

5. Which fish has the most protein?

Dried Atlantic cod tops the list with 62.8 grams of protein per 100 grams, while fresh options like bluefin tuna and yellowtail also rank high.

6. What fish recipes can I try to lose weight?

Try grilled salmon with veggies, baked cod with lemon, or a tuna salad—all are low-calorie, nutrient-dense options perfect for weight loss.

References

About ToneOp Fit

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

Fitness

8 Best Fish For Losing Weight — Our Dietitian’s Top Picks To Drop Kilos Fast!

Table Of Contents