What is a poor man's fish?

December 3, 2025 •

4 min read

Before the 19th century, lobster was considered a 'poor man's food' and fed to prisoners because it was so plentiful and inexpensive. Today, the term "poor man's fish" refers to a variety of affordable, accessible, and often underrated fish species that provide excellent nutritional value for a low cost. These fish offer a high-protein, healthy option for budget-conscious consumers seeking to add more seafood to their diet.

Quick Summary

This article explains the meaning of a "poor man's fish," highlighting cost-effective and healthy seafood options. It details types like catfish, haddock, and sardines, comparing them in nutrition and cost to expensive alternatives. The guide offers tips for cooking and buying budget-friendly fish.

Key Points

Affordable alternatives: A "poor man's fish" refers to inexpensive yet nutritious and versatile seafood options like catfish, sardines, and mackerel.
Market perception matters: The term often reflects a fish's accessibility and historical abundance rather than its quality; many were once staples for the poor.
Sustainability and Nutrition: Many budget-friendly options, particularly small, oily fish like sardines, are highly sustainable and packed with omega-3 fatty acids, calcium, and Vitamin D.
Buy strategically: Purchasing frozen or canned fish can be more cost-effective than fresh, as can buying less popular cuts or whole fish.
Versatile cooking: Cheap fish can be prepared in numerous ways, from frying and baking to using them in stews or salads, proving that affordability doesn't mean sacrificing flavor.

Understanding the 'Poor Man's' Distinction

The label "poor man's fish" is less about the fish's quality and more about its accessibility and market perception. Historically, the most abundant and easiest-to-catch species were affordable, making them staples for those with limited means. This was the case with lobster in New England centuries ago, and today, it applies to various other species. While some fish once considered "trash fish," like monkfish, have become delicacies, others have remained budget-friendly due to efficient farming or sustainable, high-yield fisheries.

Characteristics of an Affordable Fish

Several factors contribute to a fish being considered an economical option:

Abundance: Species that reproduce quickly and are widespread, like sardines and mackerel, are often inexpensive.
Farming Efficiency: Fish that are efficiently farm-raised, such as U.S. catfish, can be produced at a lower cost than wild-caught alternatives.
Underutilization: Some perfectly edible fish might be considered bycatch or simply unpopular, leading to lower demand and price.
Shelf Life: Canned or frozen fish, like sardines or pollock, offer long-term storage and competitive pricing.

Top Choices for a Budget-Friendly Meal

There are numerous options for delicious and healthy fish that won't break the bank. These alternatives prove that you don't need expensive cuts like wild salmon or halibut to enjoy the benefits of seafood.

Catfish: The Southern Staple

In the Southern United States, catfish is a quintessential "poor man's fish" that has evolved into a versatile and celebrated superfood. Modern, U.S. farm-raised catfish are fed a healthy diet and raised in regulated ponds, resulting in a mild-flavored, fresh-tasting fillet. It is a lean, protein-packed fish rich in nutrients like Vitamin B12 and omega-3 fatty acids, making it a healthy choice. Catfish can be breaded and fried, pan-seared, or baked.

Sardines: The Canned Superfood

Often sold canned, sardines are small, oily fish that are incredibly nutrient-dense. They are one of the most affordable and sustainable options available because they are low on the food chain and reproduce quickly. Sardines are packed with omega-3 fatty acids, calcium, and Vitamin D, making them excellent for heart and bone health. You can eat them straight from the can, on crackers, or mashed into a salad.

Haddock: The Cod Alternative

Haddock is a white fish with a mild, slightly sweet flavor and a tender, flaky texture. It's often compared to cod but is typically more affordable and sustainably managed. Haddock can be used in fish and chips, baked, or pan-fried. Icelandic haddock is particularly well-regarded for its quality.

Mackerel: Oily and Flavorful

Mackerel is a budget-friendly, oily fish with a rich, distinctive flavor profile. It's an excellent source of omega-3s, vitamin D, and B vitamins. Mackerel can be grilled, baked, or smoked. Canned versions are also readily available and inexpensive. Because it has a stronger flavor, it pairs well with bold seasonings.

Hake: A Sustainable White Fish

Like haddock, hake is another white fish with a mild, delicate flavor profile similar to cod, but often more affordable. It's a good source of protein, vitamin B12, and minerals. Hake is excellent cooked in parchment paper or used in fish stews.

Comparison of Affordable Fish Options


Feature	U.S. Farm-Raised Catfish	Canned Sardines	Haddock	Mackerel	Hake
Cost	Low	Very Low	Medium-Low	Low	Medium-Low
Flavor Profile	Mild, slightly sweet	Strong, oily	Mild, slightly sweet	Strong, rich	Mild, delicate
Best For	Frying, baking, pan-searing	Straight from can, salads, sandwiches	Fish and chips, baking	Grilling, smoking, pan-frying	Baking, stews, pan-frying
Omega-3s	Good Source	Excellent Source	Good Source	Excellent Source	Good Source
Sustainability	High (U.S. Farm-Raised)	High	High (if MSC certified)	High	High (if MSC certified)
Availability	Fresh, frozen	Canned, fresh	Fresh, frozen	Canned, fresh	Fresh, frozen

Tips for Buying and Cooking Cheap Fish

Buy Frozen: Frozen fish is often cheaper than fresh and retains equal nutritional value. Many seafood counters thaw previously frozen fish to sell as "fresh," so you might as well buy it frozen and avoid the upcharge.
Shop Canned: For ultimate convenience and budget-friendliness, stock up on canned salmon, tuna, sardines, and mackerel when on sale.
Look for Sales: Watch for specials at your local fish market or grocery store. Seafood prices can fluctuate with seasons and demand.
Don't Overlook Less Popular Cuts: Items like salmon bellies or trimmings can be very affordable and used to create flavorful stocks, spreads, or stir-fries.
Utilize Strong Flavors: For fish with a stronger taste, like mackerel, use bold spices, herbs, or marinades to complement its natural richness. For example, grilling with lemon and herbs works wonders.
Use the Whole Fish: When purchasing a whole fish, you can get more value. The head and bones can be used to make flavorful stock, and the fillets will cost less per pound than pre-cut fillets.
Explore Global Flavors: Many budget-friendly fish are staples in international cuisine. Look into recipes from places like Scandinavia or the Mediterranean for new cooking ideas.

Conclusion: Affordable Seafood is Both Possible and Palatable

The phrase "what is a poor man's fish" has evolved from a term of necessity to a savvy culinary consideration. Today, a poor man's fish represents a choice to be resourceful, mindful of one's budget, and educated about sustainable and nutritious seafood options. Embracing these affordable alternatives, whether it's the rich, savory mackerel or the reliable, mild-flavored catfish, allows anyone to enjoy the significant health benefits of adding fish to their diet without overspending. By knowing what to look for and how to prepare it, you can elevate these inexpensive ingredients into delicious and satisfying meals for yourself and your family. For more on affordable and sustainable food choices, check out the resources from the University of Maine Cooperative Extension.

Frequently Asked Questions

The primary difference is the cost and market perception. A 'poor man's fish' is abundant, accessible, and affordable, often due to high-yield fisheries or efficient farming. Expensive fish, like halibut or certain species of tuna, may be more limited in supply, harder to catch, or in higher demand, driving up the price.

Yes, U.S. farm-raised catfish is an excellent "poor man's fish" option. It is a lean, protein-rich source that is both affordable and sustainable, with modern farming practices ensuring a mild, fresh flavor.

Absolutely. Canned sardines are incredibly healthy and budget-friendly. They are high in omega-3 fatty acids, calcium, and Vitamin D, and are low in mercury due to their position low on the food chain.

Mackerel is a fatty, oily fish that is highly nutritious and widely available, often at a lower price point than fish like salmon. Its strong flavor can be off-putting to some but makes it perfect for bold recipes, while its abundance keeps costs low.

To enhance the flavor of affordable fish, you can grill or pan-sear them with strong seasonings, herbs, and lemon. Baking with flavorful sauces or incorporating them into stews and chowders are also great ways to create a satisfying meal.

No, frozen fish is often just as nutritious as fresh fish. In many cases, fish is frozen shortly after being caught, which locks in its nutrients. Additionally, buying frozen can be more economical and prevent waste.

Yes, imitation crab, which is made from different types of fish, is a budget-friendly alternative to real crabmeat. It is low in mercury and can be used in dishes like sandwiches or salads for a similar seafood flavor at a much lower cost.