Check your favorite stores’sales fliers.

Compare prices on frozen, fresh, and canned seafood. Be sure to check your WIC benefits to see if you are eligible for canned fish like salmon and tuna.

Head to www.seafoodnutrition.org/recipes Find a recipe that uses the seafood that will be on sale near you this week. Keep in mind that some kinds of fish can be swapped out for others in many recipes. For example, you may be able to use haddock in a recipe that calls for cod, or canned salmon in a recipe that calls for tuna.

Check your cupboard, pantry, or refrigerator.

See which ingredients you already have on hand. If you don’t have an ingredient, write it on your shopping list. Don’t forget to write down ingredients for a side dish, too. Keep it simple, like steamed vegetables, a salad, or rice.

Choose the day you will serve the new seafood dish.

Remember that you might need a little extra time to get used to cooking something new. Choose an evening when you won’t be in a big hurry. Make sure to check your seafood package so that it won’t be expired before you have a chance to serve it. If it will be a while before you will have time to try the new dish, consider frozen or canned seafood.

Be prepared to spend a few extra minutes at the store to check and compare prices of seafood and other fish.

Often seafood is affordable, even at full price. Check frozen and canned options. Ask for help at the seafood counter; they can often give you advice on the best way to cook certain kinds of seafood, and what to serve with it.

Creating a weekly meal plan is a great way to help you save time in the kitchen and create healthier, more affordable meals. Try following these steps before your next trip to the grocery store:

ACTION PLAN: ADD SEAFOOD TO MY WEEKLY MEAL PLAN

Create a menu that uses a seafood meal. Write down all the ingredients you’ll need to make your meal. Remember to think about how to use leftovers!

Create a shopping list for the week that includes your seafood meal, and any ingredients you’ll need to use the leftovers. ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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SEAFOOD WEEKLYMEAL PLANS GROCERY LIST

2

3

1

4

5 $SAVE$SAVE

RECIPE: __________________________________________________________

INGREDIENTS I NEED TO PURCHASE: _______________________________

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SHOPPING DAY: ___________________________________________________

WHEN I WILL MAKE THIS MEAL: ____________________________________

SPECIAL UTENSILS I NEED TO MAKE THE MEAL (like a non-stick pan or spatula): ______________________

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Now that you’ve got a plan, commit to sticking to it! Before you know it, you’ll be serving a delicious seafood dish you can be proud of.

SEAFOOD

MAKE A PLAN