Insalata di Polpo (Octopus Salad with Potatoes and Olives)
Octopus salad with potatoes, olives, capers and lemon dressing
What counts as pescatarian, and what can trip you up
A pescatarian diet typically includes fish and seafood, alongside vegetables, pulses, grains, eggs and dairy, while excluding meat such as beef, pork and poultry. The grey areas are usually not the fish itself but the supporting ingredients. Stocks, broths and sauces can be meat-based even when the finished dish looks seafood-forward, and cured meats are sometimes used as a seasoning in pasta sauces, stews and salads.
It also helps to distinguish between fish and shellfish in your own kitchen. Many people who eat fish also eat shellfish, but some avoid it for preference or allergy reasons. Treat that as a separate decision from the pescatarian label itself.
Top picks in Pescatarian
Rape a la Marinera (Spanish Monkfish in Tomato and Saffron Sauce)
Spanish monkfish simmered in tomato, white wine and saffron sauce
Air Fryer Salmon and Vegetables
Air-fried salmon with green beans, tomatoes and soy glaze.
Smoked Salmon with Potatoes, Sour Cream and Dill
Smoked salmon with new potatoes, sour cream and dill
Rollmops (Pickled Herring Rolls with Gherkins and Onion)
Pickled herring rolls filled with gherkins and onion
Merluza a la Vasca (Basque-Style Hake with Parsley Sauce)
Poached hake with parsley sauce, clams and asparagus
Simple ways to convert a dish to pescatarian
If a recipe uses meat mainly for salt and savoury depth, you can often replace that role rather than trying to mimic the meat. Olives, capers, anchovies, miso, soy sauce, hard cheese, seaweed and well-browned onions can all contribute savouriness, depending on the dish. For soups and risottos, swapping chicken stock for vegetable or fish stock changes the flavour direction without changing the method.
When the meat is the main element, choose seafood that suits the cooking style. Firm fish and prawns hold up well in quick sautés and curries; delicate fillets are better added gently to avoid breaking up; and tinned fish can be folded into pasta, salads and spreads where you want intensity without extra cooking.
All recipes in Pescatarian
Salade Niçoise (Niçoise Salad)
Classic French Niçoise salad with tuna, eggs, potatoes, beans and olives
Tonno alla Siciliana (Tuna Steaks with Tomatoes and Capers)
Sicilian-style tuna steaks gently simmered with tomatoes, capers, garlic and white wine
Causa Rellena (Peruvian Stuffed Potato Terrine)
Lime and ají amarillo potato terrine layered with tuna, avocado and mayonnaise
Goan Fish Caldine (Mild Coconut Fish Curry)
Silky Goan coconut fish curry with turmeric, lime and coriander
Italian Rice Salad with Tuna and Vegetables
Rice salad with tinned tuna, peppers, tomatoes, sweetcorn and capers
Moqueca Baiana (Brazilian Coconut Fish Stew)
Moqueca baiana is fish simmered in coconut milk with tomatoes, peppers, palm oil, lime and coriander
Branzino al Forno con Olive e Capperi (Baked Sea Bass with Olives and Capers)
Whole baked sea bass with cherry tomatoes, olives, capers, lemon and parsley
Branzino al Cartoccio (Sea Bass Baked in a Parchment Parcel)
Parchment-baked sea bass with cherry tomatoes, lemon, garlic, parsley, white wine and olive oil
Caldeirada de Peixe (Portuguese Fish Stew with Potatoes)
White fish and prawns simmered with potatoes, tomatoes and white wine broth
Finnish Salmon Soup (Lohikeitto)
Lohikeitto is a creamy salmon soup with potatoes, leeks and dill added fresh
Caribbean Holiday Seafood Boil with Prawns, Crab and Corn
Caribbean-style seafood boil finished with garlic butter and a squeeze of lime
Thai Red Curry with King Prawns, Coconut Milk and Basil
Thai red curry with king prawns, aubergine and mangetout in coconut milk
Allergy and label checks that matter with seafood
Fish and shellfish are major allergens, and sensitivity varies widely. A pescatarian label does not make a recipe safe for someone with a fish or shellfish allergy. Check ingredient lists for fish sauce, shrimp paste and seafood stocks, and be cautious with packaged items such as sauces and spice pastes. If you are cooking for an allergy, consider cross-contact from shared frying oil, grills and utensils, especially when cooking for mixed diets in the same kitchen.
Where to look next
Ingredient pages are helpful when you want to choose between types of fish, shellfish and tinned seafood, or when you need a swap for fish sauce or stock. Allergen guidance is also worth consulting, because seafood cooking often involves hidden ingredients and cross-contact considerations.
Pasta con Pesto di Pistacchi e Ricotta (Pistachio Pesto Pasta)
Pasta with creamy ricotta and pistachio pesto
Badischer Zwiebelrostbraten (Baden-Style Beef Steaks with Onion Gravy)
Pan-seared beef steaks with rich onion gravy
Pollo en Mole Negro Oaxaqueño (Chicken in Oaxacan Black Mole)
Chicken served with Oaxacan mole negro and sesame seeds
Cobb Salad with Blue Cheese Dressing
Cobb salad with chicken, bacon, avocado and blue cheese dressing
Eggs
Kjøttboller i Brunsaus (Beef Meatballs in Brown Gravy)
Beef meatballs in brown gravy with boiled potatoes
Gluten
Spiced Winter Beer (Belgian Style)
Warm spiced beer with orange, clove and cinnamon
Eggs
Brioche French Toast with Greek Yoghurt and Berries
Brioche French toast with Greek yoghurt, berries and maple syrup
Eggs
Yule Log (British Style)
Chocolate Swiss roll filled and coated with chocolate buttercream
Frequently asked questions
Is pescatarian the same as vegetarian plus fish?
Broadly, yes: it is a plant-forward way of eating that includes fish and seafood while excluding meat. Whether eggs and dairy are included depends on the individual, so check the recipe if that matters to you.
Do pescatarian recipes include shellfish?
Often they can, but not always. Fish and shellfish are different ingredients with different allergy considerations, so treat shellfish as a separate choice.
What ingredients can make a dish non-pescatarian even if it contains fish?
Meat-based stocks and broths, bacon or pancetta used as seasoning, and some sauces made with meat extracts are common examples. Packaged components are worth checking closely.
Can I replace chicken stock with fish stock?
Usually, but it changes the flavour profile. Vegetable stock is a more neutral swap; fish stock makes the dish more overtly seafood-led.
What is a good substitute for fish sauce in a pescatarian recipe?
If you are avoiding fish sauce for allergy or preference reasons, you can often use soy sauce, tamari, miso or a seaweed-based seasoning for savouriness, depending on the dish.
Are tinned fish recipes considered pescatarian?
Yes, tinned fish is still fish. It is often used for strong flavour and convenience, but check added ingredients such as oils, sauces and seasonings.
Build around seafood, then check the supporting cast
Pescatarian cooking is usually straightforward once you choose your fish or seafood and match it to the method. The main work is checking broths, sauces and seasonings for hidden meat, and keeping allergy needs clearly separate from the diet label.
