Good for You Food on a Budget: Fish

budget fish

There are many fish in the sea. And we are not talking about finding a mate. Fish are an excellent low-fat way to get protein and Omega-3 fatty acids. If you think your budget can’t afford to add fish to your diet, think again. We have compiled a list of good for you fish on a budget.

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High in protein and low in fat, fish are a great alternative to red meats for a weeknight meal. That is because fish are lower in fat than any other animal proteins. Fish are easy to find, and are quick to cook. Plus they offer a host of health benefits. Oily fish in particular contain high amounts of omega-3 fatty acids or the “good” fats as they are called.

The human body cannot make enough omega-3s on its own so fish is an important element into introduce into your diet. According to the Environmental Defense Fund (EDF) omega-3s are beneficial in cardiovascular health by regulating blood clotting and vessel constriction. It is also important in prenatal and postnatal neurological development. Omega-3s may also help reduce tissue inflammation (which may help with rheumatoid arthritis) and it may also help with irregular heartbeats, reducing depression and slowing down mental decline in the elderly. 

The American Heart Association recommends eating fish at least twice per week. That is two servings per week. A serving of fish is 3.5-oz. cooked fish or ¾ cup flaked fish.

Try these fabulous fish ideas to get your two servings in: Cod and Mushrooms, Tropical Tilapia, Haddock Ceviche and Squid Fettuccine.

The Environmental Working Group (EWG) has compiled a list of the best fish to buy if you’re on a budget. Try these fish the next time you are looking for a low-fat, high omega-3 and delicious dinner ideas.

Whiting (or Silver Hake)

The EWG recommends limiting croaker, perch and canned light tuna to only one time per month. As these fish may contain industrial pollutants. You should be attentive to what you are consuming.

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