The Bottom Line
Tilapia is not a “bad” fish—but it is also not the most omega-3-rich fish available.
Its main strengths are affordability, mild flavor, protein content, and convenience. Compared with oily fish such as salmon and sardines, however, tilapia generally provides less omega-3 fat.
Instead of avoiding it completely, a smarter approach is moderation, variety, and responsible sourcing. When properly handled and cooked, tilapia can be part of a balanced diet.
As with many foods, the truth is more balanced than the headlines suggest. 
