The average fish stick contains about 70 calories and 4 grams of fat. Fried, calorie content doubles while fat grams shoot out the roof, leaving that one tiny fish stick with more calories than a three-ounce serving of flounder. Keep in mind that we're not even counting the tartar sauce that fish sticks love to dip into.

Fish sticks tend to be a favorite for tiny tots and make a convenient and economical meal. However, most fish sticks consist of minced fish - the winnies of fish. And even though they appear to be economical on the surface, whiz by the fish market to do a bit of comparison pricing before latching onto that frozen box. If the market you shop tends to be pricey for fresh fish, search for one that's light on the pocketbook. A good fishmonger can be a dieter's - as well as a healthy family's best friend.

As to the flounder, prepare by placing on a piece of aluminum foil that has been sprayed with cooking spray. Sprinkle on your favorite herbs, a bit of salt and pepper and pop into a 375° oven until flounder flakes.

A three-ounce serving of flounder is equal to about one small fillet. Another diet plus? The fat is reduced to about 1.30 grams.