Pescatarian Diet 101: A Detailed Beginner’s Guide

Some of the healthiest diets in the world feature fish as the main event. If you’re interested in this diet, which is nongimmicky and can be flexible enough to fit your preferences, here’s what you need to know.

In Italian, pesce means fish (plural). That’s where the word pescatarian comes from.

“A pescatarian diet is one that prioritizes fish and seafood as the primary protein source,” says the Kansas City–based registered dietitian Cara Harbstreet, the author of The Pescatarian Cookbook: The Essential Kitchen Companion. If you’re following this diet, you may also choose to include eggs and dairy in your meals and snacks.

This is not an all-fish diet. Harbstreet says pescatarians typically have two or more seafood meals per week. The remainder of the meals and snacks are plant-based and are similar to a Mediterranean-style of eating.

Other people may opt for a pescatarian diet for ethical reasons and a desire to avoid eating meat besides fish, such as livestock or poultry.

The pescatarian diet is not a rigid diet but one that allows for flexibility, says Harbstreet. For instance, while pescatarians generally avoid meat, they may occasionally eat a chicken breast, say, when sharing a family meal. That said, the following are the typical foods that someone may choose to eat and avoid on this diet.

What to Eat

• Fish
• Shellfish
• Eggs (optional)
• Yogurt (optional)
• Cheese (optional)
• Milk (optional)
• Beans and legumes
• Tofu
• Vegetables
• Fruit
• Nuts and seeds
• Whole grains (whole-grain pasta, bread, and brown rice count)

What to Avoid

• Poultry
• Beef
• Lamb
• Pork
• Deli meat
• Bacon

Are Some Fish Better Than Others in a Pescatarian Diet?

It’s important to choose sustainably sourced fish whenever possible. As a resource, Hallissey recommends the Monterey Bay Aquarium Seafood Watch, which features downloadable and printable buying guides by area. If you’re going for canned fish, she recommends the Wild Planet line, which sources fish sustainably and carries tuna, salmon, sardines, mackerel, and more.

Day 1

Breakfast Oatmeal with apples and cinnamon

Lunch Salad topped with salmon, feta, pine nuts, and vinaigrette

Dinner Quinoa stir-fry with vegetables

Snack Plain Greek yogurt topped with blueberries

Day 2

Breakfast Chia pudding made with almond milk, topped with berries and nuts

Lunch Minestrone soup with a whole-grain roll

Dinner Black bean burger with side salad

Snack Guacamole with whole-grain tortilla chips

Day 3

Breakfast Homemade whole-grain banana muffin

Lunch Vegetarian couscous salad

Dinner Tofu and vegetable curry over brown rice

Snack Pear and cheese slices

Day 4

Breakfast Eggs cooked in an avocado

Lunch Falafel in whole grain pita with tomatoes, cucumbers, and tzatziki

Dinner Crab cakes with steamed broccoli and wild rice

Snack Sliced vegetables and hummus

Day 5

Breakfast Whole-grain waffles with nut butter

Lunch Caprese salad

Dinner Fish tacos with black beans

Snack Kale chips

Day 6

Breakfast Baked oatmeal with nut butter and fruit

Lunch Lentil, vegetable, farro grain bowl

Dinner Zucchini lasagna

Snack Pumpkin seeds and watermelon cubes

Day 7

Breakfast Yogurt drizzled with honey and berries

Lunch Roasted vegetables sandwich and an apple

Dinner Tuna avocado rolls with side salad

Snack Roasted chickpeas

What’s more, in a separate large analysis, men and women who ate the most fish had a 9 and 8 percent lower risk, respectively, of mortality from any cause versus groups who ate the least.

A pescatarian diet can support weight loss. This type of diet is considered a plant-based diet because you will typically avoid animal products except for fish and eggs if you choose.

Yet the opposite can happen, says Melissa Mitri, RD, the owner of Melissa Mitri Nutrition in Milford, Connecticut. “It’s easy as a plant-based eater to become more of a “carb-eterian,” where you don’t eat meat but your diet is heavy on refined carbs that promote weight gain,” she says. “It’s important to follow a pescatarian diet properly to increase your chances of weight loss success.”

Depending on your current diet, going pescatarian may represent a shift from how you’re used to eating. And if you’re unsure how to cook fish, you may find the transition tough. Luckily, fish and shellfish are relatively simple to prepare.

“People have an impression that cooking fish is difficult and elaborate, but in fact, it’s easier than chicken,” says Hallissey. One fear is undercooking, and it’s common to swing in the other direction and totally overcook the fish, leaving it dry and unpalatable — and leaving you wondering why you’re even trying this in the first place.

Hallissey suggests learning a few easy techniques for cooking — like baking a fillet on a pan with veggies for a one-pan meal, or drizzling fish in olive oil, salt, and pepper, and sautéing in a pan (don’t forget to flip). Canned fish, like sardines, light tuna, and salmon are great options, as they’re inexpensive and already cooked, requiring no prep.

A pescatarian diet is a well-rounded diet that focuses heavily on plant foods and includes the recommended amount of weekly seafood intake, so it’s unlikely the diet will necessitate any new supplements to your eating plan. “The wide variety of foods on this diet typically supplies adequate nutrition,” says Harbstreet.

If you have any concerns or have eliminated entire food groups while on this diet, speak with a registered dietitian or your doctor to see if you need to be tested for nutrient deficiencies.

Organizations Geared Toward the Pescatarian Diet

Monterey Bay Aquarium Seafood Watch

The Seafood Watch program guides you toward sustainable seafood choices with their “best choice,” “good alternative,” and “avoid” labels for various fish varieties. You can download it to your phone for easy access when at the grocery store or a restaurant.

Natural Resources Defense Council Mercury in Fish Wallet Card

Download and print out this handy wallet card, which sorts fish by mercury content, something that’s especially important to track if you’re pregnant or are feeding fish to your children. You’ll get a list of fish that are low, moderate, high, and highest (to avoid) in mercury.

Books on the Pescatarian Diet

The Pescatarian Cookbook: The Essential Kitchen Companion

This book, by the registered dietitian Cara Harbstreet, is a top pick for anyone who has considered themselves a pescatarian for a while or are just getting into the diet. Harbstreet dives into the health benefits, then tells you how to build a pescatarian kitchen and master meal planning. Her recipes are a mix of seafood and pescatarian main dishes, along with breakfasts, soups and salads, and sides. Some must-try recipes? Sea Breeze Salmon Salad, Pan-Seared Trout, and Black Bean Tostadas.

Blogs on the Pescatarian Diet

The Posh Pescatarian

Helmed by Stephanie Harris-Uyidi, who calls herself a “sustainable seafood enthusiast,” this site is where you’ll learn all about how to make delicious fish and seafood recipes at home — even if you’re a beginner. Check out her Mahi Mahi Fish Tacos, Lobster Claws with Lemon-Infused Ghee, Pescatarian Oyster Pan Roast, and more restaurant-worthy creations.

App for Following the Pescatarian Diet

Lifesum

(Available for download on the Apple Store and Google Play)

This food app can help you stay on track with your nutrition as you embark on a new way of eating on the pescatarian diet. Among the features: a food diary, a macronutrient tracker, and integration with fitness apps. You’ll also want to tap into their recipe library and save your favorite fish meals for later reference.

If you enjoy seafood and want to commit to getting more fish, shellfish, and plant-based foods into your diet, then the pescatarian diet may be a great option for you. “Keep an open mind,” says Harbstreet. “Many people have a misconception that a pescatarian diet can be expensive. In reality, [fish] can be just as convenient and affordable as other proteins. And you can get dinner on the table faster than with poultry, beef, or pork,” she adds. That’s a win all around.