One of the most persistent myths about eating fish and seafood is that it’s expensive. And sure — a whole lobster or a beautiful piece of wild king salmon isn’t cheap. But the pescetarian diet, done smartly, can be one of the most affordable ways to eat well. Here’s how.
The Budget Pescetarian’s Best Friends
Tinned fish — the unsung hero
Tinned tuna, sardines, mackerel, salmon, and anchovies are among the most nutritious and affordable foods available anywhere. A tin of sardines costs less than a pound and delivers more omega-3s, calcium, and vitamin D than most supplements. Keep your cupboard stocked with a variety and you’ve always got a high-protein, nutritious meal base ready to go.
Frozen prawns
A large bag of frozen prawns is one of the best investments a pescetarian cook can make. They defrost in minutes, cook in seconds, and work in everything from curries to stir-fries to pasta. Much cheaper than fresh, just as nutritious, and they last for months in the freezer.
Frozen fish fillets
Frozen cod, haddock, pollock, and salmon fillets are significantly cheaper than fresh equivalents and nutritionally very similar. Buy in bulk when on offer and you’ll always have dinner covered.
Mussels and sardines
Fresh mussels are one of the cheapest proteins at the fish counter — often cheaper per kilo than chicken. Sardines, both fresh and tinned, are similarly affordable. Both are nutritional powerhouses.
Smart Shopping Strategies
- Buy whole fish rather than fillets when possible — it’s almost always cheaper per serving and fishmongers will fillet it for you
- Visit the fish counter near closing time — many supermarkets reduce fresh fish significantly
- Buy in season — fish prices fluctuate with availability, just like vegetables
- Don’t overlook lesser known species — pollock, coley, dab, and gurnard are all delicious, sustainable, and much cheaper than cod or salmon
- Check the freezer aisle before the fresh counter — quality is often comparable at a fraction of the price
- Buy family packs and freeze portions individually
Budget-Friendly Meal Ideas
Tinned sardines on sourdough with chilli — ~80p per serving: One of the best quick meals in existence. Toast bread, open a tin, add chilli and lemon. Done.
Prawn and vegetable stir-fry — ~£1.50 per serving: Frozen prawns, whatever vegetables are cheapest, noodles, soy sauce, garlic. A complete meal for under £2.
Tuna pasta — ~£1.20 per serving: Tinned tuna, pasta, olive oil, capers, lemon. A pantry classic that never gets old.
Mussel pot with crusty bread — ~£2.00 per serving: Fresh mussels are cheap. White wine, garlic, butter, bread. Feels like a restaurant treat, costs almost nothing.
Smoked mackerel and potato salad — ~£1.80 per serving: Smoked mackerel fillets are affordable and intensely flavourful. New potatoes, a mustard dressing, green leaves.
Balancing Budget and Sustainability
The good news is that the most affordable seafood tends to also be among the most sustainable. Sardines, mackerel, mussels, and pollock are all on the ‘eat more’ list from sustainability organisations. Eating on a budget and eating sustainably often naturally align.
Sources & Further Reading
- Marine Conservation Society — Good Fish Guide (sustainability ratings) — https://www.mcsuk.org/goodfishguide/
- NHS — Fish and shellfish nutrition — https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
- Which? — How to buy sustainable fish — https://www.which.co.uk/reviews/fish/article/how-to-buy-sustainable-fish
BBC Good Food — Budget fish recipes — https://www.bbcgoodfood.com/recipes/collection/budget-fish-recipes
i want to go to that store in the pic