Anguilla alla Griglia (Italian Grilled Eel with Lemon and Garlic)
Italian grilled eel with lemon, garlic and parsley
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
Spaghetti al Tonno (Tuna and Tomato Pasta)
Spaghetti with tuna, tomato, capers and parsley
Insalata di Polpo (Octopus Salad with Potatoes and Olives)
Octopus salad with potatoes, olives, capers and lemon dressing
Chermoula Fish
Baked white fish topped with chermoula coriander and spices
Honey and Garlic Glazed Salmon
Pan-seared salmon with honey garlic glaze, rice and broccoli
Psari Plaki (Baked Fish with Tomato and Potatoes)
Greek baked fish with tomato sauce, potatoes and onions
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
Chirashi Sushi (Japanese Scattered Sushi Bowl)
Chirashi sushi with seasoned rice, salmon and tuna, finished with nori, soy sauce and wasabi
Dutch Salmon Grain Bowl with Barley and Mustard Yoghurt
Pearl barley with hot-smoked salmon, cucumber, apple, dill and mustard yoghurt dressing
Salmon Avocado Sushi Poke Bowl
Seasoned sushi rice topped with salmon, avocado, cucumber, edamame, nori and soy sauce.
Smoked Salmon and Cucumber Finger Sandwiches
Neat finger sandwiches with smoked salmon, cucumber and lemony cream cheese
Grilled Trout with Almonds and Brown Butter
Tender grilled trout finished with nutty brown butter, almonds and lemon
Grilled Salmon with Maple Mustard Glaze
Grilled salmon fillets finished with a reduced maple and Dijon mustard glaze
Poached Salmon with Hollandaise and Asparagus
Gently poached salmon served with steamed asparagus and rich lemon hollandaise
Branzino all’Acqua Pazza (Sea Bass in Tomato and Wine Broth)
Branzino poached with garlic and chilli, finished with olive oil and parsley
Acqua Pazza (Fish Poached in Tomato Broth)
Tender fish fillets poached in a light cherry tomato and white wine broth
American Shrimp Tacos
Warm corn tortillas filled with pan-seared prawns, slaw and lime soured cream
Caribbean Salmon Bowl
Baked jerk-spiced salmon bowl with coconut rice, black beans, mango and lime
Latin Prawn Tacos Bowl
A warm tacos bowl of spiced prawns, coriander-lime rice, black beans, salsa and avocado
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.
Cock-a-Leekie Soup with Prunes
Chicken and leek soup with prunes in a light broth
Five-Spice Jerk Chicken Drumsticks
Sticky roasted jerk chicken drumsticks with five-spice and lime
Mousse al Cioccolato Fondente (Dark Chocolate Mousse)
Chilled dark chocolate mousse folded with cream and egg whites
Asado de Boda (Mexican Wedding Pork Stew)
Mexican pork stew simmered with ancho chilli and tomatoes
Gluten
Berry Kefir Smoothie Bowl
Kefir smoothie bowl with berries, banana, granola and chia.
Gluten
Rinderrouladen (German Beef Roulades with Mustard and Bacon)
Beef roulades with mustard, bacon, gherkins and gravy
Fish
Poke Bowl with Edamame
Salmon poke bowl with sushi rice, edamame and soy.
Milk
Air Fryer Chicken Tikka
Air-fryer chicken tikka marinated in yoghurt, lemon and spices.
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.
