What is the healthy but cheap fish?

January 6, 2026 •

4 min read

According to the American Heart Association, eating fish at least twice a week is recommended for good health. If you're on a tight budget, you might wonder, "what is the healthy but cheap fish?" The good news is that several excellent options exist that provide essential nutrients like protein and omega-3 fatty acids without a high price tag.

Quick Summary

Several inexpensive fish options provide substantial health benefits, including wild-caught canned salmon, sardines, and tilapia. Choosing canned varieties, frozen fillets, or shopping for seasonal fish can significantly lower costs. Consideration of mercury levels and farming practices is important when selecting the best budget-friendly fish.

Key Points

Canned Wild Salmon: An excellent, affordable source of high omega-3s and protein, with added calcium if bones are included.
Sardines: These small, low-mercury fish are packed with omega-3s, protein, and calcium, and are very budget-friendly.
Canned Light Tuna: A cheap, high-protein pantry staple with lower mercury than other tuna varieties; versatile for salads and sandwiches.
Responsibly Sourced Tilapia: A very affordable, mild, lean protein option, but prioritizing sustainably farmed varieties is crucial.
Frozen Fillets: Frozen cod and pollock are cost-effective alternatives to fresh fish, offering convenience and comparable nutrition.

Top Affordable and Healthy Fish Options

Eating a healthy diet doesn't have to be expensive, and that includes adding fish to your meals. The key is knowing which types to look for and how to buy them smartly. Focus on smaller, fast-growing fish lower on the food chain, as they tend to accumulate less mercury and are more budget-friendly. The processing method, such as canning or freezing, can also affect price and convenience.

Canned Wild-Caught Salmon

Canned salmon is a pantry powerhouse that delivers a significant dose of omega-3 fatty acids for a fraction of the cost of fresh fillets. Wild-caught options often have a higher concentration of beneficial fats and fewer potential contaminants than some farmed varieties. Canned salmon with bones is also an excellent, easy-to-absorb source of calcium. It's a versatile ingredient that can be used in fish patties, salads, or pasta dishes.

Sardines

These small, oily fish are nutritional giants, packed with omega-3s, protein, calcium, and Vitamin D. Since they are at the bottom of the food chain, they have very low mercury levels. Available canned and often packed in water or olive oil, sardines are incredibly affordable and have a long shelf life. While the flavor is distinct, they work well mashed on crackers, tossed into salads, or cooked into sauces.

Canned Light Tuna

For a classic and budget-friendly protein source, canned light tuna remains a solid choice. It's lower in mercury than albacore or fresh tuna because it comes from smaller fish. Choose varieties packed in water to minimize fat and sodium. Canned light tuna can be used for sandwiches, casseroles, or simple tuna melts. It offers a convenient, shelf-stable way to get protein and some omega-3s into your diet.

Tilapia

Often one of the most affordable and widely available fish, tilapia is known for its mild flavor. It is a good source of lean protein and low in calories. However, it's important to be mindful of its source, as farming practices can vary. Tilapia sourced from reputable, sustainable farms in the U.S., Ecuador, or Peru is generally considered a safer option. While it is lower in omega-3s than fattier fish like salmon, it is still a nutritious part of a balanced diet.

Frozen Fish Fillets

Frozen fish fillets, such as cod, pollock, or haddock, are often more affordable than their fresh counterparts and offer comparable quality. The freezing process locks in freshness and nutrients, and buying in bulk can lead to even greater savings. These are perfect for quick weeknight meals, as they can often be cooked directly from frozen. Look for sustainable options and keep an eye on weekly sales.

Making Healthy Fish Meals on a Budget

Here are some tips and strategies to help you incorporate healthy, affordable fish into your meals regularly:

Buy seasonally: If you have access to fresh seafood, buying fish that is in season can significantly lower the cost.
Embrace canned and frozen: As mentioned, canned and frozen options are often cheaper than fresh fish and provide similar, if not better, nutritional value for key nutrients like calcium and omega-3s.
Utilize every part: If you buy a whole fish, use the frame and head to make a delicious and nutritious fish stock or soup base.
Get creative with recipes: Look for simple recipes like fish tacos, stir-fries, or fish patties that can stretch a smaller amount of fish further. Pairing fish with inexpensive staples like rice, pasta, or vegetables can create a filling meal without relying on a large fillet.

Comparison of Affordable Fish Options


Feature	Canned Sardines	Canned Wild Salmon	Frozen Cod/Pollock	Farmed Tilapia
Omega-3s	Very High	High	Low	Low
Mercury Levels	Very Low	Low	Low	Low
Protein	High	High	High	High
Calcium	Very High (with bones)	High (with bones)	Low	Low
Flavor	Strong	Rich	Mild	Very Mild
Convenience	Excellent	Excellent	Very Good	Good

Conclusion: Finding the Right Balance for Your Budget

Ultimately, the best cheap and healthy fish depends on your personal preferences and nutritional goals. For maximum omega-3s and other nutrients like calcium, canned wild salmon or sardines are your best bet. For a mild-flavored, high-protein, low-fat option, responsibly sourced tilapia or frozen cod and pollock are excellent choices. By incorporating a variety of these affordable options and utilizing smart shopping techniques, you can enjoy the many health benefits of fish without straining your wallet. As with any food, variety is key. By mixing and matching different types of inexpensive fish, you can ensure a balanced intake of nutrients while keeping your meals exciting and budget-friendly. To ensure you are making sustainable choices, it's always a good idea to check resources like the Monterey Bay Aquarium's Seafood Watch guide before you shop.

Monterey Bay Aquarium Seafood Watch guide

Frequently Asked Questions

Canned salmon is generally healthier than canned tuna, especially regarding omega-3 fatty acids. While tuna offers slightly more protein, salmon provides a much higher concentration of EPA and DHA, making it superior for heart and brain health.

Yes, when responsibly sourced, tilapia is a healthy, low-calorie, high-protein fish. It's low in mercury, making it a safe choice for most people, including pregnant women and children. The key is to choose tilapia from reputable farms, often found in the U.S., Ecuador, or Peru, to avoid concerns about farming practices in other regions.

The cheapest ways to buy fish include purchasing canned varieties like sardines or light tuna, buying frozen fillets in bulk, or looking for seasonal sales on fresh fish.

No, canned sardines are very low in mercury. Since they are small and eat plankton, they are at the bottom of the food chain and don't accumulate mercury like larger, predatory fish.

Wild-caught salmon often has a higher omega-3 content and generally lower levels of contaminants than some farmed salmon. It is also considered a more sustainable option and can be more affordable when purchased canned.

To identify responsibly farmed tilapia, check the product label for the country of origin. Look for fish sourced from countries with robust regulations, such as the U.S., Canada, Ecuador, or Peru, and avoid fish from regions with questionable practices, like some parts of Asia.

You should limit or avoid larger predatory fish that are higher in mercury, including king mackerel, shark, swordfish, and tilefish. Sticking to smaller, fast-growing fish or opting for canned light tuna is a safer bet.