It’s recommended that people eat fish at least twice a week to get their recommended intake of omega-3 fats. These fats are necessary for good health and may help decrease the risk for heart disease and improve brain function. However, fish can be one of the more expensive ways to get the recommended amount of protein, so people on a budget may not have an easy time getting the amount of fish doctors recommend into their diet. A few tips may make this a little easier to do.
Choose Less Expensive Fish
Some types of fish tend to be less expensive than other types. In some cases, such as with tilapia and swai, these fish are also lower in essential omega-3 fats. However, opting for farmed salmon instead of wild salmon can save money while still providing lots of essential nutrients. These farmed fish are actually higher in some B vitamins than the wild variety. The Global Salmon Initiative is working to make these farmed fish more sustainable and environmentally-friendly. It can also be a money saver to choose canned fish or fish from the freezer section.
Shop the Sales
Keep an eye on the sales flyers at local supermarkets, as sales on fish are relatively common. When there’s a good sale, it may pay to stock up on your fish of choice and store it in the freezer until it’s needed. Learning which types of fish are similar and can be interchanged in recipes can also make a difference, as one type of fish may be more likely to go on sale than another.
Stretch It Out
A 3-ounce serving of fish seems a bit small on the plate, so people are sometimes likely to serve a larger amount at meals to make sure people get enough to eat. Instead of this, use the fish in recipes that will stretch out the fish and still be filling and nutritious. Soups, pasta dishes, salads and rice-based dishes like paella are all good options for making a smaller amount of seafood into a filling but affordable meal.
Work the Budget
People have a certain amount of money to spend each day on food. The trick to including more seafood may be that when splurging on a seafood meal, make the other meals less expensive. For example, have oatmeal for breakfast instead of eggs and bacon and have leftovers for lunch instead of going out to eat.