If you're looking for pescetarian recipes and pescetarian meals, we have some awesome recipes for you! These delicious fish and seafood recipes are great for healthy, easy dinners.
If you're nervous about cooking fish, then you'll appreciate how easy and approachable these recipes are.
And, if you're looking for a few new fish or seafood recipes, then this list of recipes 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 pescitarian meals, please share them in the comments below!
If you need even more pescetarian meal ideas, follow my Fish & Seafood board on Pinterest!
This delicious crispy baked haddock recipe is a tasty meal that's ready in minutes! The panko and parmesan crust on this fish is perfection.
This sesame salmon recipe is deliciously flavorful and made with just a few ingredients. Using everything bagel seasoning adds a wonderful crust to the salmon.
This spicy blackened tilapia recipe is ready in minutes! The seasoning and sautéing of this dish combine to make a delicious, tender fish.
This furikake salmon recipe is so easy to make and has a lovely earthy, briny topping.
Furikake is a Japanese rice seasoning that usually has some blend of bonito flakes, nori, black and white sesame seeds, and salt.
These tasty shrimp summer rolls are made with crunchy cucumber, rice vermicelli noodles, and lots of fresh herbs. They're fun to make and absolutely delicious.
This sheet pan salmon with haricots verts and radishes and a mustardy dressing is an easy weeknight meal.
Cooking everything on a sheet pan makes for easy clean up and minimal prep work. While it takes some time to roast, this recipe calls for less than 10 minutes of hands-on time!
This scallops with peas and edamame recipe is ready in about 25 minutes and tastes so fresh and delicious! Scallops have a reputation for being tricky to cook, but I'll show you how to easily cook them.
This barramundi recipe with mango slaw is a wonderfully flavorful pescetarian meal. Barramundi is a sustainable, Asian sea bass that has a mild, buttery flavor that pairs extremely well with a crunchy, juicy slaw.
This roasted eggplant and shrimp with harissa traybake recipe is flavorful and ready in only 40 minutes (much of which is hands-off time).
The eggplant becomes so soft and succulent - it almost melts in your mouth.
Tender salmon combines with crisp Romaine lettuce, juicy tomatoes and cucumbers, and much more for a delicious Mediterranean salmon salad recipe.
This coconut crusted tilapia recipe is richly flavorful and wonderfully spiced. You can make this recipe with any white fish fillet, but we chose tilapia because it's abundant and reasonably priced!
This Pan Fried Sea Bass with Lemon Garlic Herb Sauce is a 20 minute, one-pan, budget-friendly Mediterranean recipe that’s perfect on busy weeknights.
This juniper berries salmon recipe is a delicious, healthy meal. It's ready in less than 25 minutes. This is an easy recipe to throw together, but it’s full of flavor!
This spinach stuffed salmon with feta recipe is a delicious, healthy meal for four - ready in less than 20 minutes. This is an easy recipe to throw together, but it’s full of flavor!
This easy shrimp tacos recipe is made with zesty shrimp, cilantro lime coleslaw, sliced avocado and a spicy chipotle crema.
This stuffed avocado with tuna recipe is a delicious light lunch. It's so quick to make and leaves you feeling sated and full!
This easy baked lemon salmon with garlic butter is full of flavor. It's a healthy pescatarian recipe that's easy to make on a weeknight. It's ready in less than 30 minutes.
Make your own delicious ahi tuna poke bowl at home. This recipe is loaded with healthy brown rice, salad, vegetables and topped with marinated tuna poke.
This poached sea bass recipe will be one of your favorite seafood meals!
It's full of flavor - the delicate fish, the briny olives, the aromatic wine, and the fresh herbs all combine to make this an amazing meal. Sometimes I serve it over rice, but I like it on its own as well.
This salmon with blueberries recipe is a show-stopper! Everyone loves this unusual and delicious recipe - the rich blueberry sauce pairs beautifully with the moist salmon.
It’s a delightful and unexpected combination.
The mild, slightly rich flavor of a cod filet is the perfect base for the zesty fresh garlic and sweet, creamy butter.
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).
- 1 pound haddock fillets
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
- 1/2 cup panko breadcrumbs
- 1/4 cup grated parmesan
- 1 tablespoon Italian seasoning
- 1/4 cup melted butter
- 1 lemon, sliced
- Preheat oven to 450 degrees F.
- Lay the haddock on a cutting board or clean surface and pat dry. Season with salt and pepper.
- Combine the panko, parmesan, and Italian seasoning in a small bowl.
- Brush the melted butter on both sides of the fish. Brush the remaining butter in a baking dish.
- Sprinkle both sides of the fillets with the panko mixture.
- Bake for 7 minutes. Then turn the oven on to broil and broil for 1 to 2 minutes or until the panko is golden brown and the fish is flaky.
- Serve immediately.
Amount Per Serving: Calories: 390Total Fat: 20gSaturated Fat: 11gTrans Fat: 1gUnsaturated Fat: 6gCholesterol: 148mgSodium: 1219mgCarbohydrates: 18gFiber: 2gSugar: 2gProtein: 36g
I hope you've enjoyed these pescatarian recipes!
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.
If you like these healthy pescatarian 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
- The Pescatarian Cookbook: The Essential Kitchen Companion
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