Fish Goes a long way to providing energy in your diet.
If every calorie counts, stick to low fat fish, such as sole or haddock, and poach, bake or microwave it with a sprinkling of fresh herbs.
A 3 1/2 oz. sole fillet for example, reel in 15g. of protein - more than one third of a woman's daily requirement.
Here's a nutritional breakdown and what to look for in your choosing for may of the fish you'll find at your local market.

3 1/2 oz.- 100g. Fish
Calories
Protein (g)
Fat (g)
Flavor, Texture and Embellishments
Boston Bluefish
95
20
0.9
 A cross between cod and haddock.  Dry and firm.  Very versatile.
Cod (Scrod)
78
18
0.3
 Mild.  Firm and milky white.  Adapts to all cooking methods.
Grouper
87
19
0.5
 Sweet.  Lean and firm.  Skin before cooking.  Tastes great broiled, and in chowders.
Haddock
79
18
0.1
 Flavorful but delicate.  Lean.  Perfect for elegant sauces.
Halibut
100
21
1.2
 Extremely flavorful.  Fine, milky white.  Good poached in milk.
Mackerel
191
19
12.2
 Rich and soft.  Excellent smoked.  Cook with tomatoes, wine or Dijon mustard.
Pickerel
84
19
0.5
 Wonderfully sweet.  Firm.  Idea for steaming or baking whole.
Rainbow Trout
195
22
11.4
 Delicate, moist and soft.  Great for pan frying or baking.
Red Snapper
93
20
0.9
 Excellent full flavor.  Large fish can be coarse.  Good stuffed and baked.
Salmon
217
23
13.4
 Firm.  Pink to red in color.  Needs few fixings.
Shark
195
17.4
13.4
 Mild; can be sweet, coarse and meaty.  Good broiled, with wine or soy sauces. 
Skate
98
22
0.7
 Delicate, sweet and firm.  Taste like scallops.  Sauté in butter.
Sole
68
15
0.5
 Delicate and lean - don't deep fry.
Swordfish
118
19
4.0
 Similar to shark.  Rich.  Firm yet tender.  Good with seasoned butter, soy sauce.
Tuna
145
25
4.1
 White meat is finest.   Firm and moist.  Particularly good pan fried and broiled.
Turbot
193
14.8
14.4
 Mild, delicate.  Fine and firm.  Excellent with mild creamy sauces.
From the Chatelaine Cook Book
 

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