We all want to cut back, but we also want to eat healthy and varied food. We prefer to have our food on the table as quickly as possible. According to the guidelines of the nutrition center, we should eat fish twice a week, but is this possible on a low budget? Here you will find two simple fish dishes under the ?? 1.50 per person.
Fish twice a week
The nutrition center recommends eating fish twice a week. Fish is packed with vitamins, minerals and especially good fatty acids. Fish is quick to prepare, healthy and delicious.
Frozen fish
It is difficult to come up with low budget recipes with fresh fish. Fortunately, frozen fish is a good alternative. Frozen fish is packed with vitamins and minerals. Frozen fish is quick and easy to prepare. Unfortunately, research shows that only 10% of Dutch households have a preference for frozen fish.
Offers and the market
Vegetables are often on sale. Pay attention to these offers and adjust the dish accordingly. Many vegetables are also easy to replace with other vegetables. Always take a look at the market. Vegetables on the market are usually lower in price than in the supermarket.
Recipes
The recipes below are based on a family of two adults and two children.
The dishes are easy to prepare and contain frozen fish.
Salmon with spaghetti, broccoli and cream sauce
Ingredients
- 500 grams of cleaned broccoli (?? 0.75)
- 1 large tomato or two small tomatoes (0.50)
- 1 onion (?? 0.10)
- A tub of cream cheese with herbs (?? 0.60)
- 3/4 pack of spaghetti (€ 0.35)
- 4 salmon fillets from the freezer (?? 3.50)
Total price: ?? 5.80
Preparation method
Let the salmon thaw in the refrigerator the night before. You can also defrost the fish in the microwave. Pat the thawed fish dry. Cook the spaghetti according to the package. Cook the broccoli for about 5 minutes. Cut the tomato and onion into cubes. Heat butter in the pan. For a healthy choice, choose liquid butter with butter flavor. Cut the fish into cubes. Fry the fish together with the onion for a few minutes. Then add the tomato, broccoli and cream cheese. Let it boil for a few minutes. Serve the pasta and sauce separately.
Tip: Fry a few cloves of garlic with the salmon.
Fried panga fillet with Chinese cabbage and noodles
Ingredients
- 3 to 4 (450-500 grams) frozen panga fillets or similar fish (?? 2.50)
- 500 grams of Chinese cabbage (?? 2)
- 1 medium tomato (?? 0.25)
- 3/4 pack of Chinese noodles (?? 0.75)
- 3 cloves of garlic (?? 0.10)
- 1 onion (?? 0.10)
- A dash of soy sauce
Total price: ?? 5.70
Preparation method
Cut the fish into strips. Heat oil in a wok. Stir fry the fish together with the onion, garlic, pepper and salt for ten minutes. Remove the fish from the wok. Stir fry the cabbage for 5-10 minutes. Meanwhile, put the water for the noodles on. Cook the noodles according to the packaging. Place all ingredients in the wok and add a dash of soy sauce. Mix everything until all ingredients are well mixed.
Tip: The Chinese cabbage can also be replaced with pointed cabbage or bok choy. Curry also tastes great with this dish.