White fish differ from oily fish mainly in their fat content. While white fish have only about 1% to 3% fat, oily fish range from 8% to 15%. Both types contain healthy fats, but with less fat, white ...

Seafood Watch, a nonprofit organization run by the Monterey Bay Aquarium, recommends avoiding swai fish. Swai is a white-fleshed ... don’t have particularly healthy diets.