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CLOSEWhat Is a Pescatarian Diet? 10 Meal Ideas
Last Updated on 5th December 2025 by Hannah
If you’re thinking about eating less meat but not ready to go fully vegetarian, the pescatarian diet could be your sweet spot.
A pescatarian follows a vegetarian diet, including fish and seafood, but not meat or poultry. And it’s not to be confused with a flexitarian, who still occasionally eats meat but focuses on eating a mostly vegetarian diet.
The pescatarian diet is growing fast due to health-conscious and environmentally aware consumers, and with Gousto’s pescatarian-friendly recipes, it’s never been easier.
What Do Pescatarians Eat (and Avoid)?
Pescatarians follow a mostly plant-based diet, with fish and seafood as their primary source of animal protein. It’s all about balance, variety, and fresh, wholesome ingredients.
Pescatarians typically eat:
- Fish and seafood (e.g. salmon, tuna, prawns, cod, mackerel)
- Vegetables, legumes, beans and lentils
- Whole grains like rice, quinoa and oats
- Eggs and dairy
- Nuts and seeds
- Fruit, herbs and spices
Foods pescatarians avoid:
- Meat and poultry (e.g. beef, pork, lamb, chicken)
- Gelatin or animal-based broths
- Any dishes cooked with meat-based stocks or fats
Why Choose a Pescatarian Diet?
Everyone’s reasons for being a pescatarian are a little different, but some of the most common motivations for making the switch are:
Fish is high in lean protein and rich in omega-3 fatty acids, which support heart and brain health.
For those cutting back on meat for ethical reasons but still wanting essential nutrients, a pescatarian diet strikes the perfect balance.
Choosing fish (especially sustainably sourced varieties) can lower your negative environmental impact compared to a meat-based diet.
Is a Pescatarian Diet Right for You?
- You want to eat less meat but still enjoy seafood
- You’re looking for a flexible, balanced approach to healthy eating
- You care about sustainability and where your food comes from
- You love fresh flavours and variety on your plate
Benefits and Considerations of a Pescatarian Diet
1. Health Benefits
Heart health
Fish and seafood are naturally rich in omega-3 fatty acids, which are linked to lower inflammation and improved cardiovascular health. Oily fish such as salmon, sardines, and mackerel are especially beneficial for keeping your heart in great shape.
Brain and mood support
Fish and seafood are packed with omega-3 fatty acids, the same nutrients linked to sharper brain function and improved mood balance. They also provide essential vitamins and minerals like vitamin D and zinc, which help support a healthy immune system and overall well-being.
High-quality protein, fewer saturated fats
Seafood offers lean, complete protein without the heavier saturated fats found in red meat, helping you feel full and fuelled without overdoing calories.
Nutrient diversity
Combining fish with vegetables, grains, and legumes provides your body with a wide range of vitamins, minerals, and antioxidants, all key to overall health.
2. Practical Perks
Easy transition from meat
For many, going pescatarian feels like a natural next step when giving up meat. You still enjoy familiar flavours and textures, but with a lighter environmental and nutritional footprint.
Variety and versatility
From quick salmon stir-fries to hearty prawn curries, the pescatarian plate spans a wide range of cuisines and cooking styles.
Family-friendly flexibility
Mild fish and seafood dishes are easy to adapt for different palates, making them excellent options for households with a variety of dietary needs or fussy eaters.
3. Considerations
Choose sustainable seafood
Look for responsibly sourced fish with MSC or ASC certification to help protect ocean ecosystems and ensure long-term availability.
Watch mercury intake
While fish is healthy, some species (like swordfish or king mackerel) can be higher in mercury. Opting for a mix of oily and white fish helps keep your diet balanced.
Avoid over-reliance on seafood
It’s easy to lean too heavily on fish. Keep your plate varied with plenty of grains, legumes, and vegetables to round out your nutrition.
10 Easy Pescatarian Meal Ideas
Healthy, balanced, and full of variety, these Gousto favourites prove pescatarian eating is anything but boring. Whether you’re after comfort food or something fresh and light, there’s an easy recipe to suit every taste and table.
1. Crispy Prawn Tacos with Coriander Mayo
Think crispy, golden prawns tucked into soft tortillas with a squeeze of lime and a drizzle of cooling coriander mayo. Every bite is crunchy and zesty, the kind of meal that turns an ordinary evening into a mini celebration.
Why it’s great for pescatarians
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- Quick to make and fun to build with the family
- High in protein and omega-3s from prawns
- Light, crunchy, and perfect for sharing
2. Pan-Fried Salmon and Avocado Salad with Orange-Miso Dressing
Zesty and full of colour, this salad pairs tender salmon flakes with creamy avocado and a bright orange-miso dressing that wakes up your palate. It’s sunshine in a bowl that is light enough for lunch, but satisfying enough for dinner.
Why it’s great for pescatarians
- Full of healthy fats and antioxidants
- Ready in under 25 minutes
- Fresh, filling, and nutrient-packed
3. Feel Good Fish ‘n’ Chips
All the crunch with none of the guilt. This lighter take on the British classic pairs flaky white fish in a crisp crumb with oven-baked chips and a side of bright seasonal veg. It’s comfort food that tastes indulgent but still feels balanced.
Why it’s great for pescatarians
- Baked, not fried, for a lighter touch
- All the crunch you love, with less oil
- High in lean protein and low in saturated fat
- Comfort food made lighter and fresher
4. Spiced Shakshuka with Feta and Crunchy Pitta
Perfectly poached eggs bubbling in a rich tomato and pepper sauce, topped with creamy feta and served with warm, crunchy pitta. This one-pan wonder is equal parts comforting and nourishing, perfect for brunch or dinner.
Why it’s great for pescatarians
- High in protein and packed with antioxidants
- Pescatarian-friendly without relying on fish
- A warming, family-friendly meal that suits every time of day
5. Cherry Tomato and Homemade Basil Pesto Pizza
Fresh, fragrant, and straight from the oven, this homemade pizza is topped with juicy cherry tomatoes, rich basil pesto, and gooey mozzarella. Every slice is a burst of Italian summer, made right in your own kitchen.
Why it’s great for pescatarians
- No meat but still fresh, and full of flavour
- Easy to customise with fish or seafood toppings if desired
- Baked from scratch in under 30 minutes
6. Salmon, Spicy Potatoes, and Beetroot Raita
A plate of bold, balanced colour. Crispy, spiced potatoes meet flaky salmon and a cooling beetroot raita that brings everything together. It’s a perfect mix of warmth, freshness, and nourishing flavour.
Why it’s great for pescatarians
- High in omega-3s and antioxidants for heart and brain health
- Packed with colourful veg
- Feels indulgent but full of nourishment
7. Coconut Haddock Curry with Green Beans
Creamy, comforting and full of gentle spice, this coconut curry is mild enough for the whole family, but bursting with depth. Soft haddock flakes into a fragrant sauce of coconut milk, curry paste and green beans for a warming, balanced dinner.
Why it’s great for pescatarians
- Dairy-free and naturally gluten-free
- High in lean protein and low in saturated fat
- One-pan meal ready in 25 minutes
8. Chickpea Shawarma Salad and Sumac Pitta Chips
This colourful bowl layers crispy chickpeas, crunchy pitta chips, and tangy sumac dressing for a salad that’s got a variety of textures and crunch. It’s hearty, plant-based, and perfect for those meat-free nights in your pescatarian plan.
Why it’s great for pescatarians
- Plant-based protein with no prep hassle
- Budget-friendly
- Full of fibre
- Customise by adding grilled fish or prawns
9. Creamy Pollock Florentine Spaghetti
Dive into a bowl of pure comfort. Juicy cherry tomatoes, vibrant spinach and tender flakes of pollock come together in a rich, velvety crème fraîche sauce infused with garlic. Toss it all through perfectly cooked spaghetti, and you’ve got a dish that’s creamy, bright and beautifully balanced.
Why it’s great for pescatarians
- Quick 10-minute meal for busy evenings
- High in protein and omega-3s
- Combines fresh veg with a creamy sauce
10. Tandoori Basa with Mint Raita and Kachumber Salad
A burst of colour and spice. Flaky basa fillets are marinated in tandoori spices and served with a cooling mint raita and crisp kachumber salad. Fragrant, fresh and full of balanced flavour, it’s a weeknight win that feels like a treat.
Why it’s great for pescatarians
- Naturally high in protein and low in fat
- Full of warming Indian flavours
- Balanced with refreshing sides
Pescatarian Diet FAQs
Is Pescatarian the Healthiest Diet?
It’s certainly one of the most balanced. A pescatarian diet combines the heart-healthy fats of fish with the vitamins, minerals and fibre from a plant-based diet. According to the Cleveland Clinic, focusing on seafood and plants can be a healthy, sustainable choice for most people.
Do Pescatarians Eat Chicken?
No, pescatarians enjoy fish and seafood as their only source of animal protein, avoiding all meat and poultry (including chicken).
Can Pescatarians Eat Cheese?
Yes! Many pescatarians eat dairy products like cheese, milk and yoghurt in their diet. However, it’s worth noting that some cheeses (like Parmesan) are made with animal rennet, which isn’t suitable for pescatarians.
How Many Times a Week Should a Pescatarian Eat Fish?
Most health experts recommend eating at least two portions of fish per week, making sure to include an oily option such as salmon, sardines or mackerel for omega-3 benefits.
Ready to Try a Pescatarian Box?
Eating pescatarian is all about balance; more plants, plenty of fresh seafood, and food that makes you feel good inside and out. It’s a lifestyle that’s flexible and full of flavour, offering the perfect middle ground between vegetarian and meat-based eating.
With Gousto, making that switch is effortless. In our boxes you’ll find nutritionist-approved recipes, fresh, pre-portioned ingredients, and a menu that flexes with your lifestyle, from hearty curries and colourful salads to quick fish dishes ready in under 20 minutes. Healthy habits, zero hassle, and meals that always hit the spot, it’s all in the box. See how it works for yourself, or pick up your first box today.
