Eat Seafood 2 Times A Week; Budget-friendly tips

 

It’s recommended that children and adults eat seafood 2 times each week. 

Seafood. How much to offer each week. Ages 1-3: offer 2 tablespoons, 2 times. Age 4: Offer 4 tablespoons, 2 times. Pregnant, Breast or Chestfeeding: 4 ounces, 2-3 times. Adults: 4 ounces, at least 2 times. Choose lower mercury varieties.








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Why eat seafood?

> It protects against heart disease.
> Eating it during pregnancy and while breast or chestfeeding helps the growing baby's brain development.

Offering seafood twice a week doesn’t have to cost a lot of money. Discover a few lower-cost options:

  • Canned tuna
  • Canned salmon
  • Cod
  • Halibut
  • Sardines
  • Tilapia
  • Whiting
  • Frozen seafood varieties are usually lower-cost options too

Choose seafood options higher in healthy fats and lower in mercury such as: 

  • Anchovies
  • Atlantic and Pacific Mackerel (not king mackerel, which is high in mercury.)
  • Herring
  • Pacific oysters
  • Salmon
  • Sardines
  • Trout

--- 4 budget-friendly tips to buy seafood. ---

1. Canned Seafood is often the most budget-friendly option.

Canned tuna, salmon, or sardines can be packed in water or oil.

Try to focus on fish packed in water. They are more adaptable for cooking, and have less fat than those packed in oil. Oil-packed options typically have a stronger fish taste along with more calories and fat.

2. Buy frozen fish.

Both fresh and frozen fish provide similar nutrients.

Frozen fish is more affordable, and you don't have to worry about it spoiling.

FOOD SAFETY: HOW TO THAW FROZEN SEAFOOD

  • Defrost overnight in the refrigerator
  • Or, place the sealed package in the sink. Run cold water over the package.
  • Never defrost seafood at room temperature or with hot or warm water. 
3. Go fishing. Eat what you catch!

When kids are old enough, they can catch their own fish. They will be proud and excited to eat the freshly caught fish.

Check local fish advisories before eating fish caught by family or friends. Want to know which local waters are safe to eat any fish you and your family and friends catch? 

Search your state’s website on this list. [Opens in a new tab; make sure to come back to this resource tab to complete the lesson].

If you live near oceans, lakes, or rivers, local fish or seafood may cost less. Want to learn which seafood varieties are caught near you and where you can buy them? Start your search at LocalCatch.org.  [Opens in a new tab; make sure to come back to this resource tab to complete the lesson].  

Keep your family safe from food poisoning. Cook fresh seafood within 1-2 days after buying or catching it. 

4. Purchase seafood in build or on sale and freeze it.

Decrease the risk of food poisoning and freeze it the day you bring it home.

Seafood spoils more quickly than other meat. Make sure to cook or freeze it within two days of buying it.

wichealth's Health eKitchen. Hundreds of recipes to explore!

The recipes below show creative ways to include fish in your meals.

Tuna Melt
Salmon Patties
Rice and Tuna Casserole
Fish Tacos