Welcome toThrifty. A weekly column where assistant nutrition editor and registered dietitian, Jessica Ball, keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make earth-friendly choices without overhauling your entire life
Many of us have probably heard the advice to eat seafood twice a week for better health. There is no shortage of positive press regarding seafood. It is heart-healthy, packed with omega-3s and a cornerstone of theMediterranean diet. But eating enough to get to therecommended two servings per weekcan get expensive. However, eating more fish and seafood doesn’t have to come with a big price tag. Here are some budget-friendly ways to eat more seafood.
1. Go With Frozen
Fresh seafood is expensive and also has a short shelf life in the fridge. To solve both of these problems, I try and always keepfrozen seafood in my freezer. Opt for frozen products that are just fish or shellfish, rather than breaded or pre-seasoned products which can pack on the sodium. I also will buy large quantities of fresh fish at wholesale stores like Costco, then cut it up and freeze it in reusable containers so it’s ready whenever I need it.
2. Choose Canned
I love canned fish. Though it may seem intimidating if you don’t normally eat it, canned fish like tuna, salmon and sardines are just as delicious as their fresh counterparts at a fraction of the price. It packs ampleprotein, omega-3s and other nutrients. Oh, and it’s shelf stable for so it can be kept on hand and stored easily in your pantry. Try recipes like our Tuna & White Bean Salad andMediterranean Tuna-Spinach Saladto make the most of your canned fish.
3. Shop Sales
Many grocery stores have a seafood counter located near their butcher counter. Not only is talking to the counter staff a good way to learn more about products, but also you can find out about ongoing sales. Additionally, many grocers will mark down pieces of fish that are irregular in size or need to be sold that day.
4. Watch Portions
TheUSDA MyPlate Guidelinesconsiders one portion of protein (including seafood) about four ounces. This is roughly the size of one small can of tuna or one small salmon steak. Many of us eat much larger portions of seafood in a sitting, so cutting down on portion size is a great way to make your fish go further. Try thinking of seafood as a delicious side rather than something that should take up most of your plate. Our recipes likeSalmon with Sun-Dried Tomato Cream SauceandOne-Pot Garlicky Shrimp & Spinachpack in lots of flavor and satisfaction with a 4-ounce portion of seafood.
5. Try Different Types
If you live near water (fresh or ocean), odds are that there are edible fish that are native to your area. If you’re not a fisherman yourself, see if you can find people who are. There might be options for locally sourced fish at farmers markets, local fish markets and even your local grocery store. Though locally sourced seafood might not be less expensive than other seafood, it oftentimes is and your money is going towards a fresh, local product.
Additionally, certain types of seafood and fish can be significantly less expensive than salmon or shrimp. Try tilapia, cod, mackerel and sardines might be less popular, but they are more affordable and super nutritious.
Bottom Line
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