Air Fryer Salmon and Vegetables
Air-fried salmon with green beans, tomatoes and soy glaze.
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
Anguilla alla Griglia (Italian Grilled Eel with Lemon and Garlic)
Italian grilled eel with lemon, garlic and parsley
Tartare de Saumon (French-Style Salmon Tartare)
French-style salmon tartare with capers, Dijon and lemon
Quick Poke Bowl
Quick tuna poke bowl with rice, avocado and cucumber.
Smoked Salmon with Potatoes, Sour Cream and Dill
Smoked salmon with new potatoes, sour cream and dill
Honey and Garlic Glazed Salmon
Pan-seared salmon with honey garlic glaze, rice and broccoli
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
Moqueca (Brazilian Coconut Fish Stew)
Moqueca fish stew simmered in coconut milk with coriander and lime
Thai Coconut Lime Soup with Prawns and Mushrooms
Fragrant coconut lime soup with prawns, mushrooms and lemongrass
Ensopado de Enguias (Portuguese Eel Stew with Tomato and White Wine)
Eel stew with garlic, bay and paprika, served over toasted bread
Cantonese Steamed Sea Bass with Ginger and Spring Onion
Cantonese steamed sea bass topped with ginger, spring onion and a light soy dressing
Kerala Fish Curry with Coconut Milk
White fish simmered in coconut milk with tomatoes, curry leaves and lime
Saumon en Papillote aux Légumes (Salmon Baked in Parchment with Vegetables)
Parchment-baked salmon with courgette, fennel and cherry tomatoes, finished with lemon
Grilled Sea Bass with Fennel and Pastis
Sea bass topped with tender fennel and pan juices finished with lemon
Dorada a la Sal (Whole Sea Bream Baked in Salt)
Salt-crusted sea bream cracked open and finished with olive oil, lemon and parsley
Caribbean Shrimp Curry with Coconut Milk
Caribbean prawn curry in coconut milk with sweet pepper, spices and lime
Seafood Stew with Coconut Milk and Tomato
White fish and prawns simmered in tomato and coconut milk with cumin
Tai Chazuke (Sea Bream Rice with Tea)
Rice topped with seasoned sea bream, nori and spring onion, served with tea
Polvo à Lagareiro (Octopus with Olive Oil and Potatoes)
Tender simmered octopus roasted with potatoes, garlic and bay, finished with lemon and parsley
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
Milk
Modern Enchilada Casserole (Chicken, Black Beans and Cheddar)
Enchilada casserole with chicken, black beans and melted Cheddar
Eggs
Tomato and Egg Stir-Fry (Classic Chinese Home-Style Dish)
Soft eggs stir-fried with juicy tomatoes and spring onions
Almonds
Quick Moroccan Vegetable Tagine-Style Stew
Vegetable tagine-style stew with chickpeas, tomatoes, carrots and apricots
Eggs
Avgolemono Soup (Greek Chicken, Rice, Egg and Lemon)
Greek chicken and rice soup thickened with egg and lemon
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.
