Pescatarian Recipes

Pescatarian recipes: no meat or poultry; covering fish, seafood and vegetarian dishes. Vegetarian recipes and fish options together.

3615 recipes

Pescatarian guide

Who is this for?

Anyone who drops meat and poultry and eats fish, seafood and plant sources (including eggs and dairy); for omega-3, at least two servings of fish a week are targeted.

What to eat

Fish and seafood (salmon, anchovy, sea bass, shrimp, mussels)
Eggs
Dairy (yogurt, cheese, milk)
Vegetables and fruit (every color)
Whole grains (bulgur, oats, brown rice, quinoa)
Legumes (lentils, chickpeas, beans)
Nuts, seeds and olive oil

What to avoid

Red meat (beef, lamb, veal)
Chicken and other poultry
Organ meats
Processed meat products (deli meats, sausage)
Meat broth and animal gelatin (depending on the recipe)

A typical day

Breakfast

Cheese omelet or menemen + olives + tomato and cucumber + whole-grain bread, with fresh fruit.

Lunch

Lentil soup + olive-oil vegetables + bulgur + yogurt. Fruit for dessert.

Dinner

Grilled salmon + a big green salad (olive oil and lemon) + roasted vegetables. A handful of nuts and fruit for dessert.

The science behind it

Harvard T.H. Chan, Fish (The Nutrition Source)
The effect of fish consumption on heart and general health; omega-3 and mercury balance.
AHA, Fish and Omega-3 Fatty Acids
The American Heart Association's recommendation of 2 servings of fish a week.
Crowe et al. 2013, EPIC-Oxford (AJCN)
A comparison of cardiovascular risk between fish-eating and vegetarian groups.

Not sure which diet suits you?

Try the diet assistant

A pescatarian diet is a pattern that drops red meat and poultry (chicken, turkey) but keeps fish and seafood, while otherwise eating vegetarian (vegetables, legumes, whole grains, eggs, dairy). 'Pesce' means fish in Italian. Fish, especially salmon, anchovies and sardines, is rich in omega-3 fatty acids and supports heart and brain health. Pescatarians often eat in a way close to Mediterranean cuisine. On Tatonia, the pescatarian page lists vegetarian recipes together with fish and seafood recipes; the meat and chicken categories are excluded. To balance mercury intake, it is recommended to limit large predatory fish (swordfish, tuna) and prefer small fatty fish (anchovies, sardines).

Frequently Asked Questions

What does pescatarian mean?

A pescatarian is someone who does not eat meat or poultry but does eat fish, seafood and vegetarian foods (vegetables, legumes, eggs, dairy).

Do pescatarians eat chicken?

No. A pescatarian diet includes no poultry, chicken included, and no red meat; the only animal protein sources are fish and seafood (eggs and dairy are also eaten).

What is the difference between pescatarian and vegetarian?

A vegetarian eats no meat or fish at all (but may eat dairy and eggs); a pescatarian adds fish and seafood to a vegetarian diet.

Appetizers

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Pescatarian Recipes