The Cheapest Fish You're Not Eating Enough Of

Sardines, mackerel, and tuna are among the most omega-3-rich foods you can buy — and among the cheapest. The Mediterranean diet has been built on them for centuries, long before anyone called them superfoods. These six recipes show what to actually do with them: a classic Sicilian pasta with sardines, a sweet-savory mackerel salad, a Venetian-style mock fish, fresh tuna pasta, and more. Good for your brain, easy on the budget, and genuinely delicious.

Low-Cost Fish Pasta is the most ambitious recipe on this list — plan about 90 minutes. Worth it for a weekend dinner when you want something genuinely impressive. It turns humble blue fish into a generous, seafood-rich plate of spaghetti. Anchovies, sardines, red mullet, and mantis shrimp create a deeply savory sauce that still feels light enough for warm days. Cherry-like datterino tomatoes, Taggiasca olives, and a hint of chili give it a bright, Mediterranean edge that works well for a relaxed summer dinner.

Pro tip: you can highlight the seafood by finishing the pasta with a quick drizzle of extra-virgin olive oil and a sprinkle of fresh parsley right before serving.

Peach and mackerel salad pairs juicy summer peaches with rich mackerel in oil for a sweet-savory combination that feels unexpected until you try it. Lamb's lettuce keeps it light, while a simple lemony dressing with rosemary ties everything together. It's one of those summer salads that works equally well for lunch, a picnic, or a quick dinner.

Pro tip: add the peaches just before serving so they stay firm and bright against the mackerel.

Bucatini with sardines, raisins, and pine nuts is a classic Sicilian first course with a beautiful balance of sweet and savory. Meaty sardines, wild fennel, and peperoncino meet soft raisins and toasty pine nuts for a layered, aromatic sauce. A touch of saffron adds color and depth, making this a memorable pasta to bring out when you want something traditional yet different from your usual summer rotation.

Pro tip: you can lightly toast the pine nuts in a dry pan before adding them so they stay crisp and bring a nuttier aroma to the dish.

Tuna salad is a colorful cold dish built around tuna in oil and plenty of fresh vegetables. Avocado, fennel, cherry tomatoes, and corn make it feel substantial, while a Greek yogurt base keeps things lighter than a mayo-heavy version. Herbs like basil, mint, and parsley add freshness, so this salad works well for lunch, picnics, or an easy no-cook dinner.

Pro tip: you can mix the Greek yogurt with extra-virgin olive oil, garlic, and herbs first to create a smooth, tangy dressing before tossing in the vegetables and tuna.

Mock Fish, or pesce finto, is a playful appetizer that turns a potato and tuna salad into a fish-shaped centerpiece. Flaked tuna in oil is blended with tender potatoes and plenty of herbs, giving you something creamy inside with a pleasantly firm slice. It’s a fun, summery option for buffets and potlucks when you want something make-ahead and a bit whimsical on the table.

Pro tip: you can brighten the mixture by folding in finely grated lemon peel and a mix of parsley, thyme, and dill just before shaping the fish.

Pasta with fresh tuna and cherry tomatoes is a quick, colorful first course that leans on fresh tuna rather than canned. This is the one to make when you want something a little more special — fresh tuna is pricier than canned, but the texture and flavor are in a different league. Paccheri catch a light sauce made from cherry tomatoes, Taggiasca olives, garlic, and just enough chili to keep things lively. Finished with lemon peel and fresh herbs, it’s a weeknight-friendly option when you’re craving seafood pasta that still feels summery and bright. 

Pro tip: you can add the lemon peel right at the end with the basil and parsley so its citrusy aroma stays fresh and noticeable.

Sardines, mackerel, and tuna have been feeding Italian coastal towns for centuries — not because they had no choice, but because the recipes are genuinely good. The sardine pasta from Sicily, the mackerel salad with peaches, the mock fish that disappears at every buffet. Once you start cooking with these fish, the can of sardines at the back of the pantry stops looking like a backup plan and starts looking like an ingredient.