Eating and Buying Seafood on a Budget • Seafood Nutrition Partnership

Seafood is the whole package your body needs for optimal wellness, and many prominent health organizations say to make seafood – fish and shellfish – the main protein food on your plate at least twice a week. Though inflation has been creating higher prices in grocery stores all over the U.S., finding delicious seafood doesn’t have to stop. Buying seafood on a budget is easier than you might think.

Buying seafood on a budget doesn’t need to be complicated. Utilize this guide to find the perfect seafood to satisfy your price point and diet.

Why Seafood?

Seafood is an important part of a healthy and balanced diet. It has many nutrients to keep your body working at its best. The Dietary Guidelines for Americans recommend eating at least two servings (8 ounces or more) per week of a variety of seafood, which includes budget-friendly options like canned and frozen seafood.

Benefits of eating seafood two times a week:

  • Leads to better brain & eyes in infants, children, and adults.
  • Helps to reduce the risks of heart disease.
  • Gives pregnant women and their babies key nutrients.
  • Keeps your mental health calm.

Want to eat more seafood?

Keep it on hand.

  • Canned seafood, such as canned salmon, tuna, or sardines, makes for a delicious, easy, and healthy meal with simple cooking to no-cook steps.
  • Keep frozen fish in the freezer as a budget-friendly option – you can cook from frozen or thaw fillets in about 15-20 minutes. From frozen-at-sea fillets to baked fish sticks, grilled salmon to shrimp scampi, frozen seafood offers options everyone in your family will love.

Buying seafood on a budget?

Shop smart.

Delicious seafood comes at all price points, and eating more seafood does not have to be expensive. Some quick tips to find a great deal:

  • Check seasonality – for example, fresh Alaskan salmon is cheaper in early summer when the fish are running. Farmed fish is always in season.
  • Many sustainable species can be found at great deals – look for frozen cod, flounder, Alaska pollock, salmon, shrimp, mussels, and canned tuna and sardines.
  • Buy in bulk and freeze.
  • Check the weekly sales and clip coupons to help save on seafood.

The Ultimate Guide to Buying Seafood


Get more tips on how to buy seafood on a budget and what to look for at the grocery store in our Ultimate Guide to Buying Seafood!



Get creative with seafood

Think beyond the fish fillet.

  • Try salmon patties, shrimp stir-fry, fish tacos, or clams with whole wheat pasta.
  • Top a salad or spaghetti with canned tuna or salmon or use it for sandwiches in place of deli meats.
  • Eat the foods you already enjoy and jazz it up with fish or shellfish!
  • You can also cook extra of your favorite fish and use the leftovers for another meal or two – a great way to get your seafood twice a week!

Budget-Friendly Seafood Recipes

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