Cooking for a Pescatarian
Are you considering adopting a pescatarian diet? Or are you perhaps looking for recipes to satisfy the pescatarian in your life? Whoever you're cooking for, we will go over the basics and provide some delicious pescatarian meal ideas to help you get started.
What Do You Cook for a Pescatarian?
A pescatarian is someone who adds fish to a vegetarian diet. In other words, a pescatarian does not eat meat or poultry, but they do eat fish and seafood. A healthy pescatarian diet is mostly plant-based, however, they do vary according to individual needs. Pescatarians typically eat the following foods:
- Whole grains
- Nuts and seeds
Pescatarians don't eat:
- Wild game
Why choose a Pescatarian diet?
There are many reasons people adopt a pescatarian diet. Some choose to eat a mostly plant-based diet for ethical reasons, while others add fish and seafood to an otherwise vegetarian diet to reap the many health benefits. Fish and seafood are nutrient-dense foods that add a variety of important nutrients to a vegetarian diet, including vitamin B12, zinc, protein and calcium. By adding fish and seafood to your diet, you get:
- More omega-3 fatty acids: According to an article published in the peer-reviewed journal Nutrients, seafood is the best source of omega-3 oils. Scientists have found that omega-3s lead to healthier hearts and a range of other health benefits.
- Greater protein intake: Fish and seafood are a healthy, low-calorie way to pack protein into a vegetarian diet. You need protein to repair cells and tissues and energize your body. Based on a 2,000 calorie diet, you need about 50 grams of protein a day. Fish and seafood are complete protein sources, whereas vegetables and grains are incomplete. Consider that just 4 ounces of lobster contains 23 grams of protein, while 1 cup of broccoli only contains 2.5 grams of protein.
- Other important nutrients: Seafood ups your intake of other vital nutrients. For example, clams are a significant source of iron which is important for blood health. Oysters are rich in zinc — an essential mineral for immune function. Mussels, lobsters, oysters, crab, clams and other kinds of seafood are excellent sources of vitamin B12, which keeps nerves and blood cells healthy.
- Variety: When adding fish to a mostly plant-based diet, you get to enjoy a broader array of dishes. More flavor and variety is just more fun. You also benefit from the diversity of nutrients that seafood items have to offer.
Overall, a pescatarian diet allows vegetarians to enjoy the benefits of a plant-based diet, while ensuring they get enough protein and nutrients from fish and seafood.
Pescatarian Breakfast Ideas
Scientists recommend getting at least 25 grams of protein per meal to help keep muscles strong. When you eat fish or seafood for breakfast, you start the day with a protein-rich meal that will keep you full for hours and prevent unhealthy snacking. Here are four easy pescatarian breakfast recipes:
1. Lobster Hash
Lobster is high in selenium and protein, but low in calories and fat. According to the National Institutes of Health, selenium is nutritionally essential for humans and plays a vital role in protecting cells from damage. Seafood is one of the richest sources of selenium — another reason to add fish and seafood to your diet. Our Lobster Hash recipe combines filling potatoes, eggs and buttery lobster meat for a mouthwatering breakfast. This recipe serves four hungry pescatarians. Ingredients:
- 2 large russet potatoes, peeled and quartered
- 5 tablespoons salted butter, divided
- 1 cup Vidalia onion, chopped
- 1 pound cooked fresh lobster meat, coarsely chopped
- 1/2 teaspoon garlic powder
- 1/2 teaspoon Old Bay seasoning
- 1/4 teaspoon ground black pepper
- 1/4 cup fresh celery leaves, chopped
- 1/4 cup fresh flat-leaf parsley, chopped
- 4 large eggs
- Salt and pepper to taste
Cooking Instructions: First, bring the potatoes to a boil using high heat. Reduce the heat and simmer the potatoes until they are tender but still firm—for about 15 minutes. Drain the potatoes and let them cool slightly. Finely chop the potatoes and set them aside. Melt 3 tablespoons of butter in a large nonstick skillet over medium heat. Add the onion and cook until it's translucent—for about 4 minutes. Mix in the potatoes and raise the heat to medium-high. Allow the mixture to cook for about 6 minutes without stirring so that the potatoes turn a crispy golden brown. Stir gently and repeat until the potatoes are crispy all over, for about 15 minutes total. Fold in the lobster meat, garlic powder, Old Bay and black pepper until the mixture is heated through. Stir in the celery leaves and parsley, and set aside. In a separate skillet, heat 2 tablespoons of butter. Add the eggs and season them with salt and pepper. Place a lid over the pan and cook for 5 to 7 minutes, or until the whites are set and the yolks are still runny. Divide the lobster mixture among four bowls, and top each one with an egg. Serve and enjoy immediately.
2. Shrimp Breakfast Tacos
Imagine starting your morning with a scrumptious taco stuffed with vibrant flavors and a filling, low-calorie protein like shrimp. Try this easy Shrimp Breakfast Taco recipe to add joy to your morning any day of the week.
- 8 corn tortillas
- 4 slices Colby cheese
- 8 to 10 shrimp, cooked and peeled
- 1/2 teaspoon olive oil
- 4 eggs
- 1/2 cup salsa
- 1/2 avocado, cubed
Cooking Instructions: Heat a nonstick skillet over medium heat. Toast the tortillas and remove them from the heat. Double up the tortillas and fold them into taco shapes. Place a slice of cheese in each double-shell tortilla. Add olive oil to the pan, and scramble the eggs. Divide the eggs between the tortillas and add a couple of shrimp to each. Top each taco with your favorite salsa and some fresh avocado.
3. Scrambled Eggs and Shrimp
If you're running short on time, you can put leftover shrimp cocktail to good use for a quick breakfast. Try this Scrambled Eggs and Shrimp recipe for a fast, hearty breakfast.
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 6 eggs, beaten
- 1 teaspoon salt
- 10 large shrimp, cooked
- 1/4 cup cocktail sauce
Cooking Instructions: In a skillet, heat the oil over medium heat. Cook the chopped onion for about 5 to 10 minutes, or until onion pieces are translucent. Add the eggs and season with salt. Cook the eggs with the onions until they are no longer runny, for about 5 minutes. Stir in the shrimp and cocktail sauce, and cook until warmed through, for about 3 or 4 minutes. Serve immediately with toast.
Pescatarian Lunch Ideas
There are endless ways to incorporate fish or seafood into a healthy lunch. For example, you could toss oysters with fresh greens, stuff bread with a creamy seafood salad, or fill a pita with a fish filet and crunchy vegetables. You could also top rice with steamed fish and use lemon or lime juice for seasoning. A fish or seafood lunch is sure to get you over a mid-day slump. Here are three nutritious pescatarian lunch recipes you can whip up in no time.
1. Lobster Grilled Cheese
Everyone deserves a soul-warming grilled cheese sandwich now and then. Add comfort to your afternoon with our Lobster Grilled Cheese Sandwich recipe. Using succulent lobster meat and gooey cheddar cheese, this sandwich is a lunchtime winner.
- 1 pound fresh lobster meat, already cooked
- 8 slices of white bread
- 4 tablespoons salted butter, softened
- 28 slices white cheddar cheese
- 1/4 cup fresh chopped herbs, optional
Cooking Instructions: Cut the lobster meat into small pieces. Butter one side of every bread slice. Layer the unbuttered sides with a cheese slice, lobster meat and fresh herbs, such as parsley, tarragon or chives if desired. Top with the rest of the bread, with the buttered sides facing up. Put a large skillet over medium heat. Cook the sandwiches until they are golden brown on both sides—about 3 to 5 minutes on each side. Serve the sandwiches immediately. Consider serving lobster grilled cheese with a light green salad.
2. Salmon With Blueberries
Salmon is a fatty fish, which means it contains significant amounts of heart-healthy omega-3s. This simple and unique Salmon With Blueberries recipe bursts with color, delighting your eyes and your palate.
- 8.5-ounce Ora King Salmon portion
- Pinch of salt
- 1/2 medium yellow onion, diced
- 1 cup white wine
- 1-1/2 tablespoons white wine vinegar
- 1 cinnamon stick
- 1 cup blueberries
- 2 tablespoons butter
- 1 tablespoon honey
- 4 cups mixed greens
Cooking Instructions: Heat the oven to 400 degrees Fahrenheit. Sprinkle salt on the salmon. In a medium pot, combine the onion, wine, vinegar and cinnamon stick. Bring the mixture to a simmer over low heat and cook for 10 minutes, or until most of the liquid has evaporated. Add the blueberries, butter and honey to the pot, and cook for 3 to 5 minutes. Place the salmon in a baking dish, and cover it with the blueberry sauce. Bake for 8 minutes. Spread the mixed greens over a large plate and add the salmon with the blueberry mixture. Serve immediately and enjoy with one other pescatarian or hungry lunchtime companion.
3. Skinny Shrimp Salad
Many pescatarians want their meals to include several healthy foods, including proteins, veggies and colorful fruits. This Skinny Shrimp Salad With Orange Poppy Seed Vinaigrette recipe steals the show with variety. Ingredients:
- 1 1/2 heads romaine lettuce, chopped
- 3 mandarin oranges
- 1/4 red onion, sliced
- 4 ounces goat cheese
- 1/2 pound shrimp, cooked and peeled
- 1/4 cup sliced almonds
- 1/2 teaspoon poppy seeds
To make the vinaigrette, you'll need:
- 1/2 cup orange juice
- 1/4 teaspoon stone-ground mustard
- 1 teaspoon poppy seeds
- 1/8 teaspoon chipotle powder
- 1/4 cup olive oil
- Salt to taste
Cooking Instructions: To get started, add the orange juice to a small saucepan over medium heat and simmer for about 15 minutes. Remove the orange juice from the heat and pour it into a bowl. Mix in the mustard, poppy seeds and chipotle powder. Once that's all combined, whisk in the olive oil and combine well. Season with salt to your liking. Toss the romaine and orange slices with the vinaigrette to coat them evenly. Top with onion, goat cheese, shrimp, almonds and poppy seeds. Enjoy immediately.
Pescatarian Dinner Ideas
With a pescatarian diet, it's easy to make a romantic meal for two or a satisfying dinner for the whole family. You can add seafood to soups, pasta, or even stir-fried dishes. Here are few of our favorite Pescatarian dinner recipes to help you get started.
1. Avocado Lobster Roll
How does a creamy lobster roll packed with chunks of lobster meat, buttery avocado and zesty lime mayo sound? We adjusted our Avocado Lobster Roll With Lime Mayo recipe to cut out the bacon and suit a pescatarian diet. You can have this amazing dinner thrown together in less than 10 minutes.
- 8 ounces mayonnaise
- 4 tablespoons fresh lime juice
- Salt and pepper to taste
- Lobster roll buns
- 2 ripe avocados, sliced or mashed
- 1 pound fresh lobster claw meat, chopped if desired
Cooking Instructions: Heat a pan over medium heat. Meanwhile, add the mayo to a bowl and mix in the lime juice. Season with salt and pepper to taste. Butter the outsides of the lobster roll buns and brown both sides of each roll in the pan. Open the rolls and add the lime mayo, avocado and lobster meat. Make sure to chew slowly as to thoroughly enjoy each bite.
2. Roasted Salmon Nicoise
You can serve up a nutritious meal fast with this one-pot Roasted Salmon Nicoise recipe.
- 2 pounds new potatoes, quartered
- Olive oil
- Salt and pepper
- 1 pint cherry tomatoes
- 2 handfuls green beans
- 1 cup pitted Kalamata olives
- 2 tablespoons minced garlic
- 20-ounce sockeye salmon, cut into 4 filets
- 1/2 cup basil pesto
Cooking Instructions: Heat the oven to 425 degrees F. Place the potatoes in an oven-safe pan and drizzle olive oil on top. Sprinkle the potatoes with salt and pepper. Bake the potatoes for 30 to 45 minutes, or until they start to brown, making sure to turn them every 15 minutes. Top the potatoes with the tomatoes and cook for another 10 minutes. Add the green beans, Kalamata olives and garlic, and lay the salmon filets on top. Turn the heat down to 300 degrees F and bake for 15 minutes. Remove the pan from the oven and top the filets with dollops of basil pesto. Serve immediately to happy dinner guests.
3. Seared Scallops With Simple Green Salad
Seared scallops can turn just about anyone into a pescatarian. Scallops pack a lot of protein and nutrition in each bite, and you don't need much to make them shine. Here's how to make perfectly seared scallops for an unforgettable meal. Ingredients:
- 1 1/4 pounds fresh sea scallops
- Kosher salt
- 1 tablespoon vegetable oil
Cooking Instructions: Place the scallops on a paper towel and season on all sides with salt. Top with more paper towels and thoroughly pat dry. Place the scallops in the refrigerator and let them sit for 15 minutes. Remove them from the refrigerator and pat them dry again. Lightly season them with more salt. Heat the vegetable oil over high heat in a large skillet until it's lightly smoking. Add the scallops, making sure to leave a space between each one. Cook the scallops without moving them until browned on one side, for about 1 minute. Carefully flip each scallop and cook the other side until browned, for about another minute. Place the scallops on a plate lined with a paper towel to drain, and then serve immediately. Pair scallops with this Simple Green Salad recipe.
- 1 shallot, minced
- 1 tablespoon whole grain mustard
- 1 tablespoon lemon juice
- Salt and pepper
- 1/3 cup olive oil
- 1 romaine heart, torn
- 1 head bibb lettuce, torn
- 1/2 bunch chives, chopped
Cooking Instructions: Whisk the shallot, mustard, lemon juice, salt and pepper until combined. Whisk in the olive oil. Toss the dressing with the lettuce and chives, and enjoy with your seared scallops.
4. Mussels in White Wine and Garlic
Mussels provide a ton of protein, zinc, vitamin B12, iron and selenium. They contain over nine times the amount of B12 than beef and over eight times the amount of iron found in chicken. Mussels are also low-calorie, making them an excellent addition to a healthy pescatarian diet. You can add mussels to pasta or a piece of buttery bread for a quick meal. Try our simple Mussels in White Wine and Garlic recipe for an easy and satisfying dinner.
- 4 pounds mussels
- 6 tablespoons butter, cut into pieces
- 8 large shallots, finely chopped
- 4 cups dry white wine
- 4 garlic cloves, finely chopped
- 1/2 teaspoon salt
- 1/3 cup parsley, chopped
Cooking Instructions: Rinse and scrub the mussels under cold running water. Using your fingers, remove and discard any strings, or beards, hanging from the shells. Melt the butter in a large stockpot over medium heat. Cook the shallots for 2 to 3 minutes. Turn the heat to high and add the wine, garlic and salt. Add the mussels, and cook for 5 minutes, or until the mussels naturally open. Stir in the chopped parsley and extra butter if desired. Divide the mussels and broth among four bowls and serve immediately with a baguette for dipping. You can also serve these garlicky mussels over cooked spaghetti or linguini and top with freshly grated Parmesan.
Buy Pescatarian Ingredients at Maine Lobster Now
Pescatarians get to enjoy the tastiest foods on earth — fish and seafood. If you want to add fresh Maine lobster, crab, fish, mussels and more delicious seafood to your diet, we have what you need at Maine Lobster Now. We're passionate about delivering high-quality Maine seafood from local fishermen to your doorstep. The process is simple—just select the seafood you want online, schedule your delivery, and wait for us to ship your package overnight. If you're ready to make incredible dishes with fresh seafood from the coast of Maine, browse our website and shop pescatarian-style at Maine Lobster Now. Contact us with any questions.