Unlock the Secrets of Pescetarian Diet Recipes: Delicious, Nutritious & Easy to Make!

For those embarking on a pescetarian diet, planning meals for the weeks ahead can initially seem overwhelming. Great dishes don’t always need meat or a long prep checklist. Pescetarian recipes prove that a bag of frozen shrimp, a handful of vegetables, and everyday pantry staples can come together in satisfying ways. This article aims to provide inspiration and practical ideas for creating flavorful and balanced pescetarian meals.

What is a Pescetarian Diet?

A pescetarian diet excludes meat and poultry, focusing instead on fish and shellfish as primary protein sources. It closely resembles a vegetarian diet, permitting the consumption of animal products like eggs and dairy, alongside seafood. Many pescetarian recipes emphasize a balance of vegetables, whole grains, seafood, and meat-free protein sources like beans, eggs, and lentils. People often adopt this diet for its variety, shorter cooking times, or simply because seafood complements pantry staples effectively. Its adaptability to seasonal cooking, ranging from light summer dishes to comforting casseroles, is another attractive feature.

Quick & Easy Pescetarian Meal Ideas

This collection of quick pescetarian meals features easy dishes, whether you’re new to seafood or just looking for weeknight inspiration. Some recipes use favorites like salmon or shrimp, while others build around staples like pasta, tortillas, or beans to make some of the fastest seafood dinners. You’ll also find low-carb dishes with fish and vegetables, plus five-ingredient recipes that don’t cut corners on flavor. The recipes selected rely on familiar techniques like roasting, pan-searing, and one-pan baking, making them approachable and flavorful. Given seafood's quick cooking time, it requires careful attention to avoid overcooking.

One-Pan Wonders

One Pan Tuna Pasta: This recipe is a riff on pasta puttanesca, using familiar ingredients such as capers, anchovies, and olives. Sun-dried tomatoes are used to form a paste that, when combined with pasta water, is transformed into a luscious sauce-and it’s all made in one pan!
Salmon & Potato Skillet: While the potatoes cook, the salmon marinates in an easy mixture that doubles as cooking fat in this simple dish.

Tacos and Wraps

Fish Tacos: Any flaky white fish, like cod or tilapia, works well in these tacos. Marinate the fish in lime juice, chili powder, and cumin. The red cabbage slaw is a must-try condiment for these spiced cod tacos.
Cilantro-Lime Shrimp Wraps: These shrimp wraps feature a vibrant flavor profile with a kick from cumin, tang from lime juice, and fresh zing from cilantro. A brief marination enhances the flavors, but they're delicious even without it.

Seafood Salads

Seared Ahi Tuna & Arugula Pear Salad: A slightly spicy green like arugula counters the fatty tuna, creating a balanced flavor profile. Watercress is another excellent option with its peppery flavor and crisp stems.
Caribbean Cobb Salad: This vibrant salad combines fresh mango, creamy coconut dressing, and spiced salmon. The crushed plantain chips and sweet bell pepper add a satisfying crunch.

Pasta Dishes

Shrimp Asparagus Pasta with Angel Hair: This dish is easy on the budget and turns out perfectly for two, making it ideal for a romantic dinner.
Fresh basil and dash of red pepper puts zip in this lively shrimp pesto pasta. Be sure to pat the scallops with a paper towel to remove any excess moisture. This helps create that perfectly browned and flavorful scallop your better half will love.
Linguine with Herbs: This linguine looks and tastes like it's from a five-star restaurant.

Global Flavors

Coconut Curry Salmon: The coconut milk and spices create a rich, flavorful sauce that elevates the salmon. Spoon the sauce over the salmon as it simmers to keep it tender and flavorful.
Coconut Curry Shrimp & Peas: This dish starts with a flavorful base of onion, ginger, garlic, and serrano chiles. Spices like garam masala, paprika, and turmeric infuse the coconut milk, creating a fragrant broth for poaching the shrimp.
Chirashi Bowls: Chirashizushi translates to "scattered sushi" and involves pieces of sashimi over sushi rice, offering a simple way to enjoy sushi without the rolling.

Comfort Food with a Seafood Twist

Tuna Melt: This tuna melt features the right amount of crunch, melty cheddar cheese, and slices of tomato.
Lobster Ravioli: This recipe uses wonton wrappers as a weeknight-friendly shortcut, creating tender and light ravioli with a decadent lobster filling.

Baked Fish Recipes

Garlicky Lemon Baked Tilapia: Tilapia has a mild fish taste and is a great way to get even non-fish eaters to love it. Cooking it in butter, lemon, and garlic makes it bright and fresh and easy for everyone to enjoy. Baking it requires very little effort with zero risk of the fish sticking to your skillet or grill.
Baked Cod Fish: Cod is easy to cook and hard to overcook, making it ideal for those new to cooking seafood at home. This recipe delivers sweet, fall-apart tender cod with minimal effort.

Grilling and Skewers

Lime-Marinated Grilled Shrimp Kabobs: A quick garlicky lime marinade works magic on these juicy shrimp, perfect for a cookout.
Grilled Lobster Tails: Grilling lobster tails at home is convenient and delicious.

Kid-Friendly Pescetarian Options

Kid-friendly pescatarian recipes often feature mild seafood like cod, salmon, or shrimp, avoiding strong spices or lengthy preparation. Pasta-based dishes, rice bowls, or crispy breaded fish are generally well-received. Consider starting with familiar favorites like tacos or baked fish nuggets.

Recipe Examples and Nutritional Information

Shrimp Fajitas with Cheesy Grits: This spicy one-dish meal combines fajitas and shrimp with cheesy grits. (1 serving: 561 calories, 23g fat, 176mg cholesterol, 1324mg sodium, 55g carbohydrate, 33g protein)
Tuna with Tangy Marinade: This tangy dish is wonderful served with buttery herb rice pilaf and corn muffins with butter and honey. (1 fillet: 610 calories, 31g fat, 164mg cholesterol, 1579mg sodium, 44g carbohydrate, 33g protein)
Salmon Sliders: Serve these salmon sliders on kaiser rolls. (2 sliders: 446 calories, 17g fat, 112mg cholesterol, 719mg sodium, 43g carbohydrate, 30g protein)
Shrimp-Stuffed Avocados: These boats are wonderful with tortilla chips, beans, or rice. (1 filled avocado half: 325 calories, 28g fat, 57mg cholesterol, 427mg sodium, 8g carbohydrate, 13g protein)
New Orleans Shrimp: This shrimp captures flavors from the Big Easy, with touches of spice and heat. (1 cup: 242 calories, 12g fat, 211mg cholesterol, 940mg sodium, 7g carbohydrate, 25g protein)
Oven-Baked Fish and Chips: These oven-baked fish fillets have a fuss-free coating that's healthy but just as crunchy and golden as the deep-fried kind. (1 serving: 376 calories, 9g fat, 120mg cholesterol, 228mg sodium, 44g carbohydrate, 28g protein)
Asparagus and Shrimp Stir-fry: It’s all about what's available for a decent price. (1 serving: 394 calories, 17g fat, 168mg cholesterol, 535mg sodium, 41g carbohydrate, 25g protein)
Lime-Marinated Grilled Tuna: For something new to do with tuna, I suggest this tangy dish. (1 serving: 505 calories, 17g fat, 55mg cholesterol, 518mg sodium, 41g carbohydrate, 42g protein)
Zippy Grilled Shrimp: Use as much or as little cayenne pepper as you'd like, depending on your family's tastes. (3 ounces cooked shrimp: 131 calories, 5g fat, 138mg cholesterol, 430mg sodium, 2g carbohydrate, 19g protein)
Scallops with Sage Cream Sauce: With sage and shallots, this is the best cream sauce for scallops I've found. (1 serving: 408 calories, 28g fat, 117mg cholesterol, 441mg sodium, 9g carbohydrate, 30g protein)
Crab Cakes: The crabmeat's sweet and mild flavor is sparked by the blend of other ingredients. (1 crab cake: 282 calories, 22g fat, 85mg cholesterol, 638mg sodium, 7g carbohydrate, 14g protein)
Salmon Tacos with Asian/Mexican Fusion: This Asian/Mexican fusion dish is ready in minutes-perfect when time is tight! (2 tacos: 335 calories, 16g fat, 57mg cholesterol, 208mg sodium, 25g carbohydrate, 22g protein)
Flounder Fillets with Lemon-Wine Sauce: These fillets are elegant enough for company but truly no trouble to make. (1 fillet: 429 calories, 31g fat, 128mg cholesterol, 1063mg sodium, 3g carbohydrate, 33g protein)
Blackened Shrimp Pasta: I throw together these bold ingredients for a feisty seafood pasta. (1 cup shrimp mixture: 228 calories, 12g fat, 140mg cholesterol, 579mg sodium, 8g carbohydrate, 20g protein)
Salmon with Roasted Vegetables: This salmon with veggies proves that smart choices can be simple and satisfying. (1 salmon fillet with 2 cups salad: 480 calories, 23g fat, 85mg cholesterol, 642mg sodium, 33g carbohydrate, 34g protein)
Halibut with Lemon-Caper Sauce: My halibut with a burst of lemon comes together in one pan and stays super moist. (1 fillet with 1 cup sauce: 224 calories, 7g fat, 56mg cholesterol, 651mg sodium, 17g carbohydrate, 24g protein)
Lime-Marinated Grilled Shrimp Kabobs: A quick garlicky lime marinade works magic on these juicy shrimp. (1 kabob: 167 calories, 8g fat, 138mg cholesterol, 284mg sodium, 4g carbohydrate, 19g protein)
Microwave Shrimp Scampi: My husband and I like to eat seafood at least once a week. (3 ounces cooked shrimp: 157 calories, 7g fat, 153mg cholesterol, 476mg sodium, 2g carbohydrate, 19g protein)
Scallops with Orange-Lemon Sauce: Oranges and lemon juice give scallops a refreshing burst of flavor. (1 serving: 240 calories, 8g fat, 37mg cholesterol, 482mg sodium, 23g carbohydrate, 21g protein)
Shrimp Simmered in Garlic-Olive Broth: Delicate shrimp take on fabulous flavor when simmered in a chicken broth mixed with garlic and ripe olives. (1/2 cup: 110 calories, 2g fat, 139mg cholesterol, 473mg sodium, 3g carbohydrate, 19g protein)
Spicy Honey-Garlic Glazed Scallops: This sweet and spicy seafood combo gives off enough heat to make the whole family warm up to its great flavors! (3 scallops with 1/2 cup rice and 2 tablespoons sauce: 371 calories, 5g fat, 56mg cholesterol, 447mg sodium, 47g carbohydrate, 31g protein)
Catfish with Creole Sauce: When I was growing up in California, my mother made catfish quite often, and it was always a hit. (1 fillet with 3 tablespoons sauce: 505 calories, 37g fat, 87mg cholesterol, 649mg sodium, 15g carbohydrate, 29g protein)
Lime Baked Tilapia: To serve a reduced-calorie dish that is ready in about 15 minutes, I came up with this fast, simple recipe. (1 fillet: 254 calories, 14g fat, 98mg cholesterol, 156mg sodium, 2g carbohydrate, 31g protein)
Breaded Pan-Fried Scallops: I never liked seafood until my husband urged me to try scallops, and now I love them. (3 scallops: 454 calories, 23g fat, 164mg cholesterol, 1262mg sodium, 33g carbohydrate, 28g protein)
Pancake-Battered Catfish: Pancake mix and carbonated water are the surprising secrets to these beautifully browned catfish fillets. (1 fillet: 475 calories, 34g fat, 133mg cholesterol, 386mg sodium, 10g carbohydrate, 29g protein)

Beyond the Basics: Expanding Your Pescetarian Repertoire

Once you're comfortable with the foundational recipes, explore more adventurous dishes:

Thai Vegetable Massaman Curry: This flavorful curry incorporates Thai cuisine, shaped by time spent in Thailand.
Baked Trevally with Sticky Coconut Rice: A simple yet satisfying dish.
Pan-Fried Sardine Fillets on Toast: Fresh sardines are an affordable and delicious option.
Pescetarian Christmas Dinner: Plan a festive Christmas dinner without the meat.
Roast Cauliflower and Cheddar Soup: A tasty soup recipe.
Grilled Butterfish with Tricolour Quinoa: Butterfish has a soft, buttery taste and flaky texture.
Guacamole Grilled Cheese: A creative twist on a classic.
Focaccia Bread Pizza: Enjoy the strong taste of olive oil and herbs in this pizza.
Smoked Salmon Loaded Potato Skins: A versatile dish for brunch, salads, or appetizers.
Tilapia Fish Sticks: Homemade fish sticks are far superior to store-bought versions.
Creamy Leek and Potato Soup: A rustic and comforting soup.
Calamari and Chickpea Salad: Calamari is a lean and firm fish with a great earthy taste.
Fresh & Healthy Lemon Shrimp Salad: Shrimp salads can be incredibly satisfying.
Fish Mappas: A coconut fish curry popular in Kerala, India.
Easy Fish Pie: A simple fish pie recipe that’s quick and easy to prepare.
Falafel Burgers: A healthy and filling burger option.
Coconut Fish Curry: A colorful hake and prawn one-pot dish with Thai and Indian flavors.
Creamy Courgette Lasagne: A quick and creamy vegetarian lasagne.
Quick and Easy Fish Stew: A simple, speedy, and healthy one-pot packed with white fish fillets, king prawns, and vegetables.
Baked Sea Bass with Lemon Caper Dressing: An elegant, gluten-free main course.
Hearty Pasta Soup: A filling soup with tortellini, fiber, and vegetables.
Thai-Style Steamed Fish: Serve with Thai jasmine rice for a flavor-packed low-fat meal.
Fish Pie - in Four Steps: A delicious and easy fish pie for anyone to make.
Spinach, Sweet Potato & Lentil Dhal: A comforting vegan one-pot recipe that counts for 3 of your 5-a-day!
Gnocchi & Tomato Bake: A comforting veggie main packed with rich Italian flavors
Baked Salmon & Leek Parcel: A simple salmon dish, parcelled up to seal in the flavours.
Steamed Trout with Mint & Dill Dressing: Steam these trout fillets and green veg for a delicious dinner that's packed with nutrients, including omega-3 fats, calcium, folate, fibre, vitamin C and iron
Sweet potato & peanut curry: Cook this tasty, budget-friendly vegan curry for an easy family dinner.
Mushroom & spinach risotto: Make the time to stir carefully during cooking to make this vegetarian Italian rice pot super creamy
Mediterranean fish gratins: These individual portions of fish in tomato sauce, topped with herby breadcrumbs, freeze beautifully - perfect for no-fuss entertaining
Fish tagine with saffron & almonds: A low calorie Moroccan fish stew flavoured with saffron, almonds, cinnamon, ginger and more.