HOW TO...GET WALLET FRIENDLY FISH .

Updated Octo 2020

FISH HAS BEEN A SOURCE OF HIGH QUALITY PROTEIN, PROBABLY SINCE THE DAWN OF MANKIND...

Brixham Fish Market, Devon
Courtesy of Geograph:  © Copyright Chris Talbot and licensed for reuse under this Creative Commons Licence

...when it was no doubt caught by hand.  That's not very likely nowadays, unless you live near a river, lake or the sea.   

Fresh fish is expensive and worries about fish stocks abound; worries about sustainable fish stocks mean fish prices, including frozen, have been rising inexorably.  Getting your twice-a-week fish intake isn't easy but stores like M&S offer 3-fer-offers at under £10 and fresh fish market stalls can be budget-friendly. 

The big thing in restaurants as we struggle with the cost of living crisis is serving fish heads and other bits and pieces we might not ordinarily consider (which, by the way, the Asians have been doing for centuries!). 67 does not want to be confronted with a fish head for supper but using it for stock...it would certainly enhance your vitamin profile. 

Notwithstanding the cost, the benefits of eating fish - especially if you are older - make it worth your while to spend a little more on fish, less frequently. 

Fish is:

• heart-friendly
• can improve brain development
• linked to lower cholesterol in some studies 
• either low in fat (white fish) or a good source of essential fatty acids (oily fish)
• full of vitamins and minerals
• environmentally, 'a good thing' because fish (i) have less sophisticated nervous systems and (ii) swim freely (if not factory farmed) 

But in our increasingly complicated inter-dependent world, fish also:

• can contain toxic materials like mercury and plastic
• are diminishing due to over-fishing

That's why Governments recommend restricting intake to two portions a week.  Child-bearing women and young children are recommended to eat fish low in mercury: tinned tuna, salmon, pollock and catfish (coley).  Portion size per serving is 6 oz/170 gm; less for children.

  
In the UK, the fishing industry recommends buying fish in season, when it's abundant and cheaper.  For a guide to which fish is in season and when, go to: http://www.wingofstmawes.co.uk/wholesale/seasonal_fish

                                     ***

Given a choice - and budget - at least one of 67's weekly fish dishes is fresh: salmon, mackerel in season, bream or sea bass. Cod and chips is a very occasional treat, though a portion is nearly enough for two!  

Supermarkets are savvy when it comes to fish. Waitrose - which has twice won the MSC (Marine Stewardship Council) for sustainable fish - frequently offers fresh fish at a good discount on some Fridays.

Otherwise, frozen fish is just as nutritious as fresh.  Waitrose offers the frugal ('ish) frozen coley (currently 6  portions £6) and pollock (both white fish)  as well as salmon, haddock and cod. Iceland does a Selection of frozen squid rings, mussels and King prawns  -- perfect in soups and in noodle soup bowls; prices vary according to packet size.  It also does more than acceptable frozen salmon fillets, farmed and wild. 

Smoked mackerel is still a relatively budget-conscious choice in some supermarkets and who can resist smoked salmon and cream cheese bagels?  There's usually a tin (or 2 or 3 of tuna in the cupboard from M&S but also Sainsbury's.    

Some of 67goingon50's recipes using fish :

FISH

Fresh Fish
Steamed Salmon, Bak Choy & Potatoes one-dish meal
Ginger & Soy Fish, ten-minute wonder
Mackerel in paper parcels, healthy in the extreme!
Salmon Nicoise Salad
Sea Bass, Chinese Style, an Indulgence:  delicately gutsy flavours   
Sweet Chilli & Ginger Salmon, Healthy, budget-friendly

Frozen Fish
Unfried Fish & Chips, crunchiness without fat
Fish Burgers, a change of theme for burgers
Phyllo Bites, Sensational: Triple Duty: Vegan, fish, meat
Seafood Corn Chowder 
Oriental Prawn Omelette, also known as Egg Foo Young
Seafood Salad, Portable, Super-healthy, 1/2 the price of delis
Sweet Chilli & Ginger Salmon, Healthy, budget-friendly
Smoked fish 
Portable Mackerel Rice Salad
Peppered Mackerel a la Nicoise)
Smoked Mackerel, Egg & Potato Salad 
Veloute of Smoked Haddock

Tuna
Tuna Fried Rice, particularly frugal
Fabulously Frugal Fishcakes, kids can make these 
Creamy Tuna Casserole with Crunchy Topping, great holiday recipe
Tuna Salad Italian Style, healthy, delicious, satisfying 






This information was compiled and edited by the Blogger and may not be re-produced without written permission.  B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided. Please feel free to link to this site.