Will get no love here, but talapia is a good lean fish that takes seasoning well and bakes fine.
I wouldn't give it love as a standalone dish, but tilapia does fine as an ingredient as it absolutely does absorb flavors well.
As for the OP, soup, soup, and more soup. Do a google search for weight-loss soup. Sift through the multitudes of cabbage soup recipes and find one that includes brown rice, tomatoes, and various other veggies. The cabbage soup just doesn't have enough vitamins and such.
When I was a broke rookie sales rep in West Tejas my waistline was expanding and I couldn't afford a new wardrobe so I took a weight-loss soup recipe from Men's Health and made a big batch. I separated into resealable yogurt cups(1/2 pint) and froze it. I'd eat a small breakfast, 2 y-cups at lunch, and one at dinner. Lost 15 lbs in 3 weeks.