Quick Poke Bowl
Quick tuna poke bowl with rice, avocado and cucumber.
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
Honey and Garlic Glazed Salmon
Pan-seared salmon with honey garlic glaze, rice and broccoli
Tonno e Fagioli (Tuna and Cannellini Bean Salad)
Tuna and cannellini bean salad with lemon and olive oil
Insalata di Polpo (Octopus Salad with Potatoes and Olives)
Octopus salad with potatoes, olives, capers and lemon dressing
Gochujang-Glazed Salmon
Baked salmon with gochujang, soy, sesame and garlic glaze
Air Fryer Teriyaki Salmon
Air-fried salmon glazed with soy, mirin and brown sugar.
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
Garlic Shrimp Poke Bowl
Garlic shrimp poke bowl with sushi rice, avocado and edamame.
Ensalada de Piquillos y Atún (Piquillo Pepper and Tuna Salad)
Piquillo pepper and tuna salad with olive oil dressing
Latin-Style Prawn Rice Bowl with Avocado and Lime
Prawn and rice bowl with avocado, tomato and lime
Sardinhas no Forno (Oven-Baked Sardines)
Oven-baked sardines with peppers, tomatoes, garlic and lemon
Risotto ai Frutti di Mare (Italian Seafood Risotto)
Creamy risotto with prawns, mussels, squid and parsley
Christmas Seafood Platter (Spanish-Style Prawns, Mussels and Octopus)
Chilled seafood platter with lemon, olive oil, parsley and paprika
Smoked Trout Salad with Potatoes and Horseradish Dressing
Smoked trout salad with baby potatoes and horseradish dressing
Fusion Shrimp Rice Bowl
Prawn rice bowl with avocado, cucumber and sriracha mayonnaise.
Shrimp Sushi Poke Bowl
Sushi rice bowl topped with prawns, cucumber and edamame.
Tiradito de Atún (Peruvian-Style Tuna with Aji Amarillo and Lime)
Tuna tiradito with lime, aji amarillo and red onion
Samak Bil Tahini (Baked Fish with Tahini Sauce)
Baked white fish in a lemony tahini sauce
Pimientos del Piquillo Rellenos de Atún (Tuna-Stuffed Piquillo Peppers)
Piquillo peppers stuffed with tuna, onion and tomato
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
Maltagliati con Funghi Porcini (Pasta with Porcini Mushrooms)
Rustic pasta with porcini mushrooms, butter, white wine and Parmesan
Westfälischer Pfefferpotthast (Westphalian Beef and Pepper Stew)
Westphalian beef stew with onions and plenty of black pepper
Italian Charcuterie and Cheese Board (Tagliere di Salumi e Formaggi)
Italian board with salami, prosciutto, cheeses, olives and artichokes
Gluten
Sudderlappen met Jus (Dutch Slow-Cooked Beef with Gravy)
Dutch slow-cooked beef served with glossy gravy
Eggs
Kroketten (Dutch Beef Ragout Croquettes)
Dutch beef ragout croquettes with a crisp breadcrumb coating
Gluten
Misal Pav (Spicy Sprouted Bean Curry)
Spicy sprouted bean curry topped with farsan and pav
Milk
Modern Moussaka Bowl with Aubergine and Lamb
Moussaka-style bowl with aubergine, lamb and yoghurt topping
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.
