American consumers eat an average of 1.8 pounds of salmon per year, but tilapia is hot on its tail at 1.2 pounds, with consumption nearly quadrupling between 2007 and 2011. While salmon is higher in omega-3 fatty acids and contains slightly more protein, tilapia wins in every other regard—just look at the stats. Get your omega-3s from a supplement and enjoy the superior benefits of tilapia; it’s also far more versatile in the kitchen and costs significantly less. Another hidden pro in favor of the non-predatory tilapia is its comparatively fast growth, making it less likely to accumulate mercury than the long-living, predatory salmon. Also, the niacin in tilapia promotes energy metabolism and, together with vitamin B12, supports optimum nervous-system function.
Tilapia vs. Sockeye Salmon