Healthy Pescatarian Recipes to Make After a Busy Day

Are you trying to find easy, repeatable, and healthy pescatarian recipes? If you went pescatarian recently, it can be difficult to map out your meals. You need sustainable seafood choices and a variety of vegetarian dishes to reduce the risk of consuming too much mercury.

Fruits and vegetables offer a unique blend of vitamins, minerals, fiber, and antioxidants. The meals are rich in diverse plant-based foods, which could support weight management. This diet can benefit your overall health as long as you don’t miss out on any nutrients (1).

Here, we have selected some delicious recipes that fit the criteria. From tuna and pesto pasta to falafel and hummus wraps paired with some excellent meal prep tips — there’s something for everyone. Let’s get started!

What Are Some Healthy Pescatarian Recipes?

Healthy pescatarian recipes include a week of seafood, dairy, eggs, and plant-based dishes. They are well-balanced and diverse. You will mostly use beans, whole grains, lentils, and fish as the base. Then mix and match to promote general health and healthy body weight. 

Tuna and Pesto Pasta 

Tuna provides lean protein and is incredibly filling. You can liven up the meal with pesto while limiting the calories. It is one of the most practical pescatarian recipes on a budget.

Ingredients

• 4 cups dry penne pasta
• 2 cups cherry tomatoes
• 1 tablespoon olive oil
• 2 cloves finely chopped garlic
• 3/4 cups pesto sauce
• 2 cans tuna
• 5 to 6 cups baby spinach
• Salt to taste

Directions

1. Boil the pasta for 10 to 12 minutes until it’s al dente.
2. Saute the garlic over medium heat and add the tomatoes with some salt. Allow them to soften for 15 to 20 minutes before crushing them with a spoon.
3. Pour the pesto, spinach, and tuna. Stir to blend well.
4. Add the cooked pasta to the pesto sauce with a cup of pasta water. Mix well and add more salt to taste. Enjoy!

Recipe makes 6 servings. Per serving: 520 calories, 18 g fat, 25 g protein, and 63 g carbs. 

Recipe courtesy of The Cloves Kitchen. 

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Falafel and Hummus Wraps

These wraps are incredibly versatile. You can add whatever you have at hand and they’ll still turn out delicious. The hummus adds flavor, while the vegetables give it a crunchy texture. It’s one of those go-to pescatarian meal ideas when you’re craving something light.

Ingredients

• 4 large whole-wheat tortillas
• 1 cup baby spinach
• 1/2 cup hummus
• 8 crumbled falafels
• 1/2 thinly sliced avocado
• 1 cup shredded carrot
• 1 cup shredded beets

Directions

1. Cover the tortillas with a generous amount of hummus. 
2. Start layering the rest of the ingredients across the whole of each tortilla. Add the spinach, beets, carrot, avocado, and falafel.
3. Roll the tortillas and tuck them in to ensure the filling doesn’t spill out. 
4. Use a couple of toothpicks to secure each wrap. Enjoy!

Recipe makes 4 servings. Per serving: 247 calories, 10 g fat, 8 g protein, and 35 g carbs.

Recipe courtesy of Haute & Healthy Living.

Sweet Potato and Peanut Curry

This dish has a strong aroma and a generous amount of vegetables. It’s thick, creamy, and filling. It delivers all the flavor you need with minimal effort.

Ingredients

• 7 cups spinach
• 3.5 cups sweet potatoes
• 1 cup chopped onion
• 1/2 cup cooked rice
• 1 tablespoon coconut oil
• 2 grated garlic cloves
• 1 tablespoon grated ginger
• 1 tablespoon peanut butter
• 1.7 cups coconut milk
• 2 tablespoons lime juice
• 3 tablespoons vegetarian Thai red curry paste
• Dry roasted peanuts for decoration (optional)

Directions

1. Add the coconut oil to a pan and saute the onions for a couple of minutes. Add the garlic and ginger and let them cook for about a minute. 
2. Mix the curry paste with some peanut butter. Then cut the potato into chunks and add to the sauce with the coconut milk and just under 1 cup of water.
3. Bring it to a boil and let it simmer for half an hour. 
4. Add some lime juice, spinach, and seasoning. 
5. Serve with cooked rice and peanuts. 

Recipe makes 4 servings. Per serving: 387 Calories, 25 g fat, 6 g protein, and 32 g carbs.

Recipe courtesy of Good Food.

Can You Be Healthy as a Pescatarian?

The pescatarian diet offers combined nutritional benefits from fish and plant-based products. It provides omega-3 fatty acids, high-quality protein, phytochemicals, vitamins, and minerals. 

Fish consumption has been linked to a lower risk of heart disease, particularly fatty fish that are high in heart-healthy omega-3 fatty acids (2). 

Healthy plant-based diets in general are also associated with health benefits such as reduced inflammation, improved heart health markers, and reduced insulin resistance (3).

But here’s the trick: To enjoy the full benefits, your meals should be balanced and include a variety of fruits, vegetables, whole grains, legumes, seeds and nuts, and seafood.  (4). 

Read more: How To Stop Eating Junk Food: Tips And Tricks To Improve Your Eating Habits

Is a Pescatarian Diet Good for Weight Loss?

A pescatarian diet could help you maintain a healthy weight. Choosing fish over high-fat meat can reduce your calorie and saturated fat intake, which can help promote weight loss over time.    

Pescatarian meals alongside regular physical activity can help reduce body fat and increase energy expenditure. However, going pescatarian doesn’t automatically mean you’re cutting down on your calories, although for many people that does happen. You should still pay attention to portion sizes (6). 

In addition, healthy pescatarian recipes for weight loss should prioritize high-fiber foods, complex carbs, diverse nutrients, and snacks with fewer calories. However, it’s very hard to guess what feels right to eat and what doesn’t. 

The BetterMe app is designed to simplify the weight loss process for you. It can track your meals, help you create a calorie deficit, and hit your nutritional goals; everything you need to get the figure you’ve always wanted. 

Is Pescatarian Healthier Than Eating Meat?

When you go pescatarian, you replace high saturated fat and processed meats with heart-healthy fish. Western diets often lack seafood, which is top-quality protein and a powerhouse of nutrients.

Both pescetarian and plant-based meals can be perfectly healthy if you ensure a balanced intake of essential nutrients. 

Compared to diets that are high in all kinds of meat, the pescetarian diet is often:

• Lower in calories
• Higher in omega-3 fatty acids
• Lower in sodium, cholesterol, and saturated fat
• Beneficial for cardiovascular function
• Better for the environment

Consuming nutritious pescatarian meals for a week can give you the energy you need to function. When you pair this with physical activity, you can strengthen the heart, muscles, and bones, and boost your mental health. 

However, as a pescatarian, you may be at risk of getting too much mercury. Some of the seafood products that may contain higher traces of mercury include:

• Swordfish
• King mackerel
• Ray
• Southern bluefin tuna or bigeye tuna
• Marlin
• Shark
• Orange roughy

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What Is a Healthy Breakfast for a Pescatarian?

A healthy breakfast combines a good amount of protein with fiber, complex carbs, protein, and fruits and vegetables. It should keep you feeling full and satisfied until your next meal. 

Here are some pescatarian meals for beginners:

• Omelet with vegetables and cheese
• Boiled eggs with leafy greens
• Bagel with cream cheese and tomato
• Overnight oats
• Greek yogurt with berries and nuts
• Whole-grain toast with avocado
• Smoothie
• Cheese sandwich with blanched vegetables

What Are the Best Healthy Pescatarian Recipes?

Healthy pescatarian recipes include diverse food groups. Start with a base of protein either from seafood or plant-based products, such as tempeh, tofu, chickpeas, or lentils. 

Fill half of your plate with non-starchy vegetables, and pair it with some complex carbs, such as starchy vegetables or whole grains. Season the meals with fresh herbs and spices that contribute flavor. Some of these include ginger, cinnamon, rosemary, peppermint, dill, etc.  

You can use colorful vegetables in simple healthy pescatarian recipes. Not only do they make the meal stunning, they also provide antioxidants, vitamins, and minerals. Tomatoes, bell peppers, spinach, swiss, and kale can help you create a meal with a ton of flavor.

Read more: 7-day Pescatarian Meal Plan

5 Tips to Optimize Your Pescatarian Meals Preparation

You can enjoy a more balanced diet with better portion control by preparing your meals in advance. This can minimize the stress and prevent unnecessary trips to the store. The tips below can streamline the process for you:

1. Cook in bulk — Choose one day a week to make an extra 4 to 5 portions. Separate the food into different containers and freeze for easy microwave meals. 
2. Stock up on frozen fruit and vegetables — Foods such as frozen mixed greens, peas, broccoli, strawberries, and blueberries are affordable, versatile, and full of nutrients. 
3. Create pre-cut snack packs — Cut your fresh vegetables, such as bell peppers, carrots, and celery, and store them in containers throughout the week. 
4. Get creative — As a pescatarian, you can eat sauces, dressings, seasonings, herbs, and spices. Homemade dressings such as herbed yogurt or lemon tahini can add instant flavor to your meals. 
5. Use one-pot meals — Make a pot of chili, seafood pasta, curry, or a savory pie. You can add any vegetable or protein and turn it into a delicious comfort food.

Frequently Asked Questions

• Can pescatarians eat pizza?

Absolutely! All you need to do is stick to the toppings that complement your diet. A vegetable pizza with spinach, olives, and tomatoes is a classic pescatarian option. You can also have seafood pizza or a simple cheese pizza. 

• Should pescatarians take B12?

Most healthy adults with a balanced diet can get sufficient nutrients through food. However, some plant-based diets can be lacking in vitamin B12, as it’s mainly found in animal products. Fish does provide vitamin B12, so most pescatarians can probably get enough through their diet. That being said, some people have difficulty absorbing vitamin B12, even if they eat enough of it. If you think you may have or be at risk of a deficiency, talk to your healthcare provider about testing and supplementation if necessary. 

• How can I get iron as a pescatarian?

Foods such as green leafy vegetables, legumes, eggs, tuna, salmon, and tofu are high in iron. When you pair plant-based iron sources with foods that are rich in vitamin C, you can boost iron absorption. For example, you can have a spinach salad with oranges, dried cranberries, and crumbled feta cheese. 

• Can pescatarians build muscle?

Whether you’re keto pescatarian or primarily vegetarian, you can still build muscle. You just need to plan your eating pattern to get enough protein, fats, and carbs. Make use of muscle-building exercises such as strength training or cardio to target all muscle groups. 

The Bottom Line

The pescatarian diet is incredibly adaptable. You can experiment with the ingredients, herbs, and spices, and create dishes that you’ll love. Balanced nutrition can give the body everything it needs for optimal function.