Not sure if the day’s catch is worth buying? There’s always a more budget-conscious option. HFG shows you how to get more shopping value from the fruits of the sea.
We think ‘healthy’ when we think of seafood – yet we often think ‘expensive’, too. But whether fresh or frozen, there’s great value to be found in the seafood section – if you know where to look. We show you how (with choices you’ll actually enjoy eating!)
Visit a busy fishmonger – high turnover of stock means a higher likelihood you’ll get fresh product.
Fish and shellfish have seasons, just like produce, so don’t automatically go for the same variety year-round. Instead, check out the different species available and compare prices.
Make an effort to eat more fish in winter. Contrary to popular belief, this is peak season for most fish, so it’s a lot cheaper to buy during this time.
Salmon is available year-round and is sustainably-farmed. The ‘per kilo’ price may seem high, but you only need a small serving of salmon for a satisfying meal, and it’s very good for you.
Frozen fish fillets are often on special and can be used in many different ways. They can often be cooked straight from frozen, making them a handy weeknight option. Frozen fish is also useful in curries and soups.
Smoked fish is usually one of the cheaper seafood options. Although it’s high in sodium, it can be used in ways that stretch it out, and it gives loads of flavour to dishes. Try it in a healthy fish pie or in a potato salad.
Frozen marinara mixes are a good standby to have on hand and can go a long way. Use them in soups, on pizza and in pasta.
Squid is really cheap and good value. Don’t be scared to try this versatile seafood – simply score the surface and cook quickly.
Mussels are great value, all year long – you can often feed the whole family for just a few dollars. Try them in simple pasta dishes like spaghetti with tomato sauce or steam them open in a bit of wine, garlic and water.
Canned fish is a brilliant addition to the pantry: It’s cheap and incredibly versatile; a standby when the rest of the cupboard is bare. You can buy more than just tuna, too: sardines, salmon, and mackerel are all tasty options high in omega-3 fats.
Store seafood on the shelf above the vegie crisper – it’s the coolest part of the fridge. It’s also best to eat on the same day you buy.
Did you know? Harvard University research found eating seafood twice a week can reduce the risk of fatal heart attack by an enormous 36%.