Tilapia en Salsa Verde (Tilapia in Tomatillo Green Sauce)
Tilapia simmered in tomatillo salsa verde with coriander and lime
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
Tuna and White Bean Salad with Dijon Dressing
Tuna and white bean salad with Dijon dressing
Seafood Pastilla (Moroccan Filo Pie with Prawns and White Fish)
Crisp Moroccan filo pie filled with prawns and white fish
Anguilla alla Griglia (Italian Grilled Eel with Lemon and Garlic)
Italian grilled eel with lemon, garlic and parsley
Air Fryer Salmon and Vegetables
Air-fried salmon with green beans, tomatoes and soy glaze.
Tiradito de Salmon (Peruvian Sliced Salmon in Leche de Tigre)
Sliced raw salmon served with lime and ají amarillo sauce
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
Air Fryer Shrimp and Vegetables
Air-fried prawns and vegetables served with jasmine rice.
Kerala-Style Fish Curry with Coconut Milk
Kerala-style fish curry with coconut milk and curry leaves
Gambas al Ajillo (Spanish Garlic Prawns)
Spanish prawns cooked in olive oil with garlic and chilli
Niçoise-Style Tuna Salad Bowl with Potatoes and Eggs
Tuna salad bowl with potatoes, eggs, green beans and olives
Smoked Salmon and Cream Cheese Bagel
Smoked salmon bagel with lemon cream cheese, cucumber and capers
Prawn Marie Rose Baguette
Baguette filled with prawns in Marie Rose sauce
Prawn Moilee (Kerala Coconut Milk Prawn Curry)
Kerala prawn curry simmered in coconut milk
Pan-Fried Sea Bass with Crushed Peas and Tartare Sauce
Crisp pan-fried sea bass with crushed peas and tartare sauce
Pulpo a la Gallega con Cachelos (Galician Octopus with Potatoes)
Galician octopus served over boiled potatoes with smoked paprika
Citrus-Glazed Salmon with Orange, Soy and Honey
Pan-seared salmon with an orange, soy and honey glaze
Fish Tacos with Cabbage Slaw
Fish tacos with lime mayo cabbage slaw
Baked Salmon with Aji Amarillo and Honey Glaze
Baked salmon with aji amarillo, honey and lime glaze
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.
Crema Catalana all’Italiana (Baked Vanilla Custard with Caramel)
Chilled baked vanilla custard with a crisp caramel crust
Vacherin Glacé (Meringue and Ice Cream Dessert)
Frozen dessert of meringue, vanilla ice cream and raspberries
Tarte Normande aux Pommes (French Apple Tart)
French apple tart with shortcrust pastry and cream custard
Lentilles du Puy with Dijon Vinaigrette and Soft-Boiled Egg
Puy lentils in Dijon vinaigrette topped with a soft-boiled egg
Milk
Modern Enchilada Casserole (Chicken, Black Beans and Cheddar)
Enchilada casserole with chicken, black beans and melted Cheddar
Eggs
Causa Limeña (Peruvian Layered Potato Dish)
Chilled layered potato dish with chicken, avocado and ají amarillo
Almonds
Gajar ka Halwa (Carrot Halwa with Milk and Ghee)
Carrot halwa cooked in milk with ghee, cardamom and nuts
Gluten
Revithokeftedes (Greek Chickpea Fritters with Herbs)
Greek chickpea fritters with herbs, fried until crisp
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.
