Madeleine Hull
Fish is a cornerstone of the Mediterranean diet and is recommended by health professionals for its nutritional benefits. However, eating fish and seafood regularly can be expensive. To add fish to your diet at a reasonable price, you can opt for cheaper species such as tilapia, catfish, mackerel, and sardines, or buy canned or frozen seafood. Planning your meals and incorporating fish in your menu at least twice a week can also help you reap the health benefits without breaking the bank.
| Characteristics | Values |
|---|---|
| Recommended amount of fish per week | 8 ounces or more per week for adults, including pregnant women |
| 1 ounce per day for children aged 1-3 | |
| 2 ounces per day for children aged 4-7 | |
| 3 ounces per day for children aged 8-10 | |
| 4 ounces per day for children aged 11 | |
| Portion size | About the size of a deck of cards or a checkbook for thinner fish |
| Cost-saving options | Canned fish, such as tuna, salmon, sardines, and mackerel |
| Frozen seafood | |
| Cheaper species of fish like catfish, mackerel, and tilapia | |
| Local fish markets or farmers markets | |
| Fish marked down due to irregular size or same-day sale | |
| Leftovers or unused portions from seafood counters | |
| Fish heads, racks, and other unwanted bits for soup | |
| Fishing without a license on public piers, jetties, and breakwaters (in some areas) | |
| Sustainable and safe options | Monterey Bay Aquarium Seafood Watch |
| Marine Stewardship Council (MSC) | |
| Seafoodwatch.org |
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What You'll Learn
- Buy cheaper species of fish like catfish, mackerel, and tilapia
- Consume canned fish, which is cheaper and nutritious
- Eat fish only twice a week to stay within your budget
- Buy locally sourced fish at farmers' markets, local fish markets, or your local grocery store
- Stretch your seafood by cooking it all at once and using the extra portion for a new dish the next day
Buy cheaper species of fish like catfish, mackerel, and tilapia
Fish is a great source of lean protein, nutrients, and omega-3 fatty acids, which are essential for heart, immune system, and brain health. While fish can be expensive, there are ways to incorporate it into your diet without breaking the bank. One way to do this is to opt for cheaper species of fish, such as catfish, mackerel, and tilapia.
Catfish, a type of fish farmed primarily in Southeast Asia, is often affordable. However, imported catfish from China and Vietnam may contain unsafe levels of antibiotics and banned chemicals, so it is advisable to opt for farm-raised catfish from the United States. Catfish farmed in shallow ponds is a popular and environmentally beneficial method of production.
Mackerel is another budget-friendly option, offering excellent health benefits due to its oil content and high levels of protein and omega-3 fatty acids. While some may find the taste of mackerel too "fishy," it is a sustainable choice. Avoid king mackerel due to its high mercury levels.
Tilapia is widely known as an affordable fish option, and its suitability for farming contributes to its low cost. However, there are concerns about the farming practices of tilapia, particularly imported varieties. Some farms use banned antibiotics and chemicals, and there are environmental issues related to poor waste management. If you choose to consume tilapia, opt for fish raised in the United States or certified by reputable organizations like the Aquaculture Stewardship Council (ASC).
In addition to choosing cheaper species of fish, you can also buy these fish frozen or canned, which are often more affordable and just as nutritious. By incorporating these budget-friendly options into your meals, you can enjoy the health benefits of fish without spending a fortune.
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Consume canned fish, which is cheaper and nutritious
Consuming canned fish is a great way to add fish to your diet at a reasonable price. Canned fish is often much cheaper than fresh fish, and it can be just as delicious and nutritious. For example, canned tuna, salmon, and sardines are excellent sources of protein, omega-3 fatty acids, and other essential nutrients. They are also very convenient, as they can be stored easily in your pantry and used straight from the can or in various recipes like salads, sauces, and burgers.
Canned fish is a more affordable option for several reasons. Firstly, it has a longer shelf life because the cans are vacuum-sealed and heat-processed to kill microorganisms, ensuring the fish remains safe to consume at room temperature. This means you don't have to worry about it spoiling in your refrigerator or thawing it if it's frozen. Additionally, certain species of fish tend to be more affordable when canned. For instance, skipjack tuna, which makes up about 70% of the tuna market, is usually the most abundant and affordable type of tuna.
While canned fish offers excellent value, it's important to be mindful of the quality and sustainability practices associated with different brands. Some premium canned fish products can be quite expensive due to factors such as wild-caught sourcing, batch size, packaging, and labour. For instance, canned tuna preserved in brine or olive oil instead of water may offer a superior taste experience but at a higher price. Therefore, it's essential to consider your preferences and priorities when selecting canned fish.
To get the best value for your money, you can explore different varieties of canned fish, compare prices, and watch for sales at your local grocery store. Additionally, you can incorporate canned fish into your meals creatively, like adding it to scrambled eggs or topping your bagel with smoked salmon for a nutritious breakfast. By being mindful of portion sizes and planning your meals, you can further stretch your canned fish purchases and enjoy the health benefits of fish without breaking the bank.
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Eat fish only twice a week to stay within your budget
Fish is a great source of lean protein and omega-3 fatty acids, which are essential for heart, immune system, and brain health. However, it can be expensive to incorporate fish into your diet regularly. Here are some tips to help you eat fish twice a week while staying within your budget:
Plan your meals and create a shopping list to avoid unnecessary purchases and reduce costs. Include fish in your menu at least twice a week to gain the health benefits without breaking the bank.
Buy frozen fish instead of fresh. Frozen seafood has the same nutritional benefits as fresh but is typically more affordable and lasts longer. Look for larger packs of individually frozen fish fillets, which can be conveniently defrosted as needed. Frozen fish is often more nutritious than fresh fish as it is processed and frozen quickly, locking in nutrients. It can also be cooked straight from frozen, saving time and money!
Opt for canned fish, such as tuna, salmon, and sardines, which are much cheaper than their fresh counterparts but still packed with protein and omega-3s. Canned fish is also shelf-stable, making it easy to store and keep on hand for quick meals.
Buy whole fish instead of fillets, as they are often cheaper per pound. You can cook the fish whole or try filleting it yourself, and don't forget to use the fish bones to make flavourful stock for soups or risottos.
Reduce portion sizes. A portion of fish is about 3-4 ounces, or about the size of a deck of cards. By reducing portion sizes, you can make your fish purchases go further. Think of seafood as a delicious side dish rather than the main event.
Look for local and seasonal options. Different species of fish thrive at different times of the year, making them more affordable when they are in season. If you live near a body of water, there may be locally sourced fish options at farmers' markets, local fish markets, or your regular grocery store. These fish may be more affordable and provide you with fresh, local products.
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Buy locally sourced fish at farmers' markets, local fish markets, or your local grocery store
Eating fish and seafood is associated with a wide range of health benefits, from being a great source of lean protein to containing omega-3 fatty acids that are essential for heart, immune system, and brain health. However, eating fish can be expensive. Here are some tips for buying locally sourced fish at farmers' markets, local fish markets, or your local grocery store.
Firstly, if you live near a body of water, there may be local fishermen selling their catch. You could also try your local farmers' market, which often offers locally sourced fish and seafood. While locally sourced seafood may not always be cheaper, it is usually fresh and supports local businesses. You can also try local fish markets or the seafood counter in your local grocery store. Talking to the counter staff is a great way to learn more about the products and find out about any ongoing sales. Ask about the sourcing of the fish, the growing or farming practices, and the date it was delivered to the shop.
When buying locally sourced fish, it is important to consider the sustainability of the fishing practices. Visit your local fishmonger and ask where the fish is sourced from and the process followed from catch to sale. If you don't have access to a local fishmonger, you can refer to online resources such as the Monterey Bay Aquarium's Seafood Watch Guide to make informed choices.
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Stretch your seafood by cooking it all at once and using the extra portion for a new dish the next day
Seafood is a great source of lean protein and omega-3 fatty acids, which are essential for heart, immune system, and brain health. However, eating seafood can be expensive. Here are some tips to help you stretch your seafood and include it in your diet at a reasonable price:
Cook a large batch and use leftovers:
Cook all your seafood at once and use the extra portion for a new dish the next day. For example, grill, broil, or pan-fry a large batch of salmon, shrimp, or tilapia. Serve the first portion fresh. Then, store the leftovers in the refrigerator and use them in a new dish the next day. This could be a salad, sauce, or even a sandwich. Just be sure to follow food safety guidelines for storing and reheating leftovers.
Buy canned or frozen seafood:
Canned seafood like tuna, salmon, and sardines are delicious and nutritious options that are usually more affordable than fresh seafood. They are also shelf-stable and easy to store. Frozen seafood is another cost-effective option that allows you to always have seafood on hand without worrying about it going bad.
Opt for less expensive seafood:
Certain types of seafood can be significantly less expensive than others. For example, tilapia, cod, mackerel, and sardines are usually more affordable than salmon or shrimp. By choosing these options, you can still enjoy the nutritional benefits of seafood without breaking the bank.
Buy local and seasonal:
If you live near a body of water, there may be local fishermen or farmers' markets where you can find fresh, locally sourced seafood. Buying seasonal seafood can also help reduce costs. Different species thrive at different times of the year, making them more affordable when they are in season.
Plan your meals:
Plan your meals in advance and incorporate seafood into your menu at least twice a week. This way, you can take advantage of sales and discounts, and ensure you're getting the most bang for your buck.
By following these tips, you can stretch your seafood budget and enjoy the health benefits of this delicious and nutritious food group.
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Frequently asked questions
It is recommended that adults eat at least two portions of fish per week, including one portion of oily fish. This amounts to eight ounces of seafood per week for adults and between eight and twelve ounces per week for pregnant or breastfeeding women.
Salmon is often one of the most expensive fish to buy. Cheaper alternatives include tilapia, cod, mackerel, catfish, sardines, and canned salmon.
Fish is a great source of lean protein and omega-3 fatty acids, which are important for heart, immune system, and brain health. Eating fish is also associated with a reduced risk of hip fractures, obesity, and colon and rectal cancers.
Buying canned or frozen fish is often cheaper than fresh fish. You can also save money by buying fish that is in season, or by shopping at local fish markets or farmers markets.
You can add fish to scrambled eggs or top a bagel with smoked salmon for breakfast. Canned fish can be used in salads, sauces, or pasta.
