13 Easy & Delicious Pescetarian Recipes
For several years after I got serious about cooking, I was still nervous to cook fish. It seemed like there was a multitude of ways to mess it up. Part of conquering that fear was seeing multiple friends easily and quickly pull together a quick dinner with some salmon and fresh veggies. I started with salmon and haven't looked back.
If you're looking for a few new fish or seafood recipes, then this list of recipes from some of my favorite food bloggers is perfect for you! There are, of course, a bunch of salmon recipes, but I'm also featuring tuna, shrimp, sea bass, tilapia, and halibut recipes.
I hope you enjoy these healthy pescetarian recipes. If you have any favorite pescetarian meals, please share them in the comments below! If you need even more pescetarian meal ideas, follow my Fish & Seafood board on Pinterest!
the Benefits of a Pescetarian Diet
A pescetarian diet is essentially a vegetarian diet with the addition of fish. A healthy pescetarian diet includes fruit, vegetables, whole grains, nuts and seeds, and fish (freshwater and saltwater fish and shellfish). It’s very similar to the Mediterranean Diet - which has been shown to reduce the risk of heart disease. The Mayo Clinic recommends eating one to two servings of fish a week - the omega-3 fatty acids reduce inflammation in the body, contribute to heart health, and may lower cholesterol (source).
Pescetarian Diet Food List
When considering what fish to buy on a pescetarian diet, there are a few factors to keep in mind. Fatty fish like salmon, lake trout, mackerel, herring, sardines and tuna contain the most omega-3 fatty acids - although most seafood contains some omega-3s (source).
If you are concerned about mercury levels in fish, consult this Harvard Medical School article on which fish might have more mercury and if you should consider cutting back on certain types of fish.
Finally, some seafood is endangered or overfished. In order to make sure you are eating fish sustainably, download the excellent Monterrey Bay Aquarium Seafood Watch App and consult it before you grocery shop.
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If you like these recipes, I think you’ll like these cookbooks: The Flexible Vegetarian: Flexitarian recipes to cook with or without meat or fish, The Pescetarian Plan: The Vegetarian + Seafood Way to Lose Weight and Love Your Food, and The Pescatarian Cookbook: The Essential Kitchen Companion.