10+ Healthy Pescatarian Dinner Recipes for Easy and Delicious Meals

Pescatarian meals are a great way to enjoy the benefits of seafood while still incorporating plenty of healthy vegetables and grains. Healthy pescatarian dinner recipes can satisfy your taste buds and nourish your body. Whether you’re a seasoned pescatarian or just looking to include more fish and plant-based foods in your diet, there are countless delicious options available.

From flavorful fish dishes to vibrant vegetable sides, you can easily create meals that are both healthy and satisfying. Exploring these recipes can help you maintain a balanced diet while enjoying the rich tastes of the sea and fresh produce.

1) Tuna and Pesto Pasta

Tuna and pesto pasta is a quick and nutritious meal. You can have it ready in just about 15 minutes. It’s perfect for a weeknight dinner when you want something tasty without much hassle.

Start by cooking your pasta until it’s al dente. While the pasta cooks, you can prepare the pesto or use store-bought to save time. Mix in canned tuna and your choice of veggies for extra flavor.

This dish is delicious warm or cold, making it great for leftovers. You can also add some cheese for a creamy touch. Enjoy this easy recipe that’s both filling and healthy.

Ingredients

• 600g fusili pasta
• 1 can of tuna
• 4 garlic cloves
• 150g rocket
• 20g parsley
• 4 tbsp olive oil
• Zest and juice of 1 lemon
• Salt and pepper to taste

Cooking Instructions

1. Cook the fusili pasta according to package instructions.
2. While pasta cooks, prepare the pesto using garlic, olive oil, and parsley.
3. Drain the pasta and mix in the pesto and tuna.
4. Add rocket, lemon zest, and juice.
5. Season with salt and pepper, then serve.

2) Thai Vegetable Massaman Curry

Thai Vegetable Massaman Curry is a delicious dish that is both hearty and healthy. It features a blend of tender vegetables in a rich coconut peanut sauce. This meal is perfect for a cozy dinner.

You can choose your favorite vegetables like potatoes, carrots, and bell peppers. The warm spices and creamy coconut milk create a comforting flavor. Serve it with Jasmine rice for a complete meal.

Ingredients

• 2 cups mixed vegetables (potatoes, carrots, bell peppers)
• 1 can (400 ml) coconut milk
• 2 tablespoons Massaman curry paste
• 1 tablespoon tamarind paste
• 1/2 cup roasted peanuts
• 1 tablespoon vegetable oil
• Salt to taste

Cooking Instructions

1. Heat the oil in a pot over medium heat.
2. Add the curry paste and sauté for 1-2 minutes.
3. Pour in the coconut milk and stir well.
4. Add the mixed vegetables and tamarind paste.
5. Simmer for 20-30 minutes until vegetables are tender.
6. Stir in roasted peanuts before serving.

3) Baked Trevally with Sticky Coconut Rice

Baked Trevally with Sticky Coconut Rice is a delicious and healthy dish. The fish is flavorful and pairs well with the creamy coconut rice. This recipe is easy and perfect for a weeknight dinner.

To make this dish, you will need fresh trevally fish. Bake it until it’s flaky and tender. The sticky coconut rice adds a sweet touch that complements the fish nicely.

You can enjoy this meal with a sprinkle of herbs or lime for added freshness. It’s a simple yet satisfying way to enjoy a pescatarian dinner.

Ingredients

• 2 trevally fillets
• 1 cup jasmine rice
• 1 can (400ml) coconut milk
• 1 cup water
• Salt to taste
• Lime wedges (optional)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Rinse the jasmine rice under cold water.
3. In a pot, combine rice, coconut milk, water, and a pinch of salt. Cook on medium heat until boiling, then reduce to low and cover.
4. Place the trevally fillets on a baking sheet. Season with salt.
5. Bake fish for 20 minutes until cooked through.
6. Serve trevally over sticky coconut rice with lime wedges on the side.

4) Shrimp & Avocado Salad

This Shrimp & Avocado Salad is refreshing and packed with healthy ingredients. You can enjoy it as a main dish or a side. The combination of shrimp and creamy avocado makes every bite satisfying.

Start by cooking shrimp until they are pink and tender. Mix them with ripe avocado, diced tomatoes, and red onion. Add cilantro and a squeeze of lime juice for extra flavor.

This salad is light yet filling. It’s perfect for a quick dinner or lunch. Serve it chilled for a delightful meal.

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 ripe avocados, cubed
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 1/4 cup cilantro, chopped
• Juice of 2 limes
• Salt and pepper to taste
• Olive oil (optional)

Cooking Instructions

1. Cook shrimp in a skillet over medium heat (350°F/175°C) until pink.
2. In a bowl, combine shrimp, avocado, tomatoes, and onion.
3. Add cilantro, lime juice, salt, and pepper.
4. Toss gently and serve chilled.

5) Garlicky Lemon Baked Tilapia

Garlicky Lemon Baked Tilapia is a delicious and healthy choice for dinner. This dish is quick to make and full of flavor. You’ll enjoy the combination of garlic and lemon with tender, flaky fish.

To prepare, you’ll need fresh tilapia fillets, which you can season with kosher salt and black pepper. The garlic adds a lovely aroma, while melted butter brings richness.

Baking the tilapia takes about 20 minutes at 375°F (190°C). It’s a perfect meal to serve with a side of veggies or a light salad.

Ingredients

• 4 tilapia fillets
• Kosher salt
• Freshly ground black pepper
• 5 tablespoons butter, melted
• 2 cloves garlic, minced
• Juice and zest of 1 lemon
• Fresh parsley, chopped

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. In a baking dish, place the tilapia fillets.
3. Season with salt and pepper.
4. In a bowl, mix melted butter, minced garlic, lemon juice, and zest.
5. Pour the mixture over the fish.
6. Bake for 20 minutes or until the fish flakes easily.
7. Garnish with chopped parsley before serving.

6) Cilantro-Lime Shrimp Wraps

Cilantro-lime shrimp wraps are a quick and tasty option for dinner. The shrimp are marinated in zesty lime juice and fresh cilantro, giving them a bright flavor. You can make these wraps in just about 15 minutes.

To start, you can grill or sauté the shrimp. Use garlic for added taste. After cooking, wrap the shrimp in lettuce or tortillas, adding your favorite toppings. A creamy sauce can enhance the flavor.

These wraps are not only delicious but also healthy. They are perfect for a pescatarian diet and very satisfying.

Ingredients

• 1 lb shrimp, peeled and deveined
• 2 tablespoons lime juice
• 1/4 cup fresh cilantro, chopped
• 2 cloves garlic, minced
• Lettuce leaves or tortillas
• Creamy sauce (optional)

Cooking Instructions

1. In a bowl, mix shrimp, lime juice, cilantro, and garlic.
2. Heat a skillet over medium heat (350°F/175°C).
3. Cook shrimp for about 2-3 minutes on each side.
4. Serve in lettuce leaves or tortillas with toppings.

7) Salmon & Potato Skillet

The Salmon & Potato Skillet is a delicious and nutritious meal. It combines tender salmon fillets with crispy potatoes for a great taste. This dish also includes fresh vegetables to add more flavor and nutrients.

You can make this dish quickly, making it perfect for any weeknight. Using just one pan makes cleanup easy.

Ingredients

• 2 salmon fillets
• 2 medium potatoes, diced
• 1 cup asparagus, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional: lemon wedges for serving

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a skillet, heat olive oil over medium heat.
3. Add diced potatoes and cook until golden brown, about 10 minutes.
4. Push the potatoes to one side and place salmon fillets in the pan.
5. Add asparagus and season with salt and pepper.
6. Transfer the skillet to the oven and bake for 15 minutes.
7. Serve with lemon wedges, if desired.

8) Fajita-Style Shrimp and Grits

Fajita-Style Shrimp and Grits combines two tasty dishes into one meal. This recipe features seasoned shrimp served over creamy grits, bringing a burst of flavor to your dinner table.

To make this dish, start by preparing the grits according to the package instructions. You can use quick-cooking grits for an easy option.

Next, season your shrimp with fajita seasoning. Sauté them with colorful bell peppers and onions for a delicious mix.

Once everything is cooked, serve the shrimp and veggies over the cheesy grits. It’s a filling and nutritious dish that’s perfect for a pescatarian dinner.

Ingredients

• 1 pound uncooked shrimp, peeled and deveined
• 2 tablespoons fajita seasoning
• 1 cup quick-cooking grits
• 1 cup shredded cheese
• 1/2 red bell pepper, sliced
• 1/2 green bell pepper, sliced
• 1/2 onion, sliced

Cooking Instructions

1. Cook the grits according to package instructions.
2. Season the shrimp with fajita seasoning.
3. Sauté the shrimp in a pan over medium heat (350°F/175°C).
4. Add the sliced peppers and onions; cook until tender.
5. Serve the shrimp and veggies over the grits.

9) Green Thai Fish Curry

Green Thai Fish Curry is a delicious and healthy option for your pescatarian dinner. It combines fresh fish with aromatic herbs and spices. The creamy coconut milk adds richness, making this dish both satisfying and light.

You can customize your curry with seasonal vegetables like bell peppers and zucchini. Fresh herbs such as basil and cilantro give it a bright flavor. This meal is quick and easy to prepare, taking around 45 minutes from start to finish.

Ingredients

• 1 lb (450 g) white fish (like cod or tilapia)
• 1 can (13.5 oz) coconut milk
• 2-3 tablespoons green curry paste
• 1 cup fish or vegetable stock
• 1 cup mixed vegetables (bell peppers, zucchini)
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• Fresh basil and cilantro for garnish

Cooking Instructions

1. Heat a pot over medium heat. Then, add garlic and ginger. Sauté them until they are fragrant.
2. Stir in green curry paste and cook for 1 minute.
3. Next, pour in coconut milk and stock. Then, bring the mixture to a simmer.
4. Add vegetables and fish. Cook for about 10-15 minutes until the fish is cooked through.
5. Serve hot, garnished with fresh basil and cilantro.

10) One-Pan Fish Stew

This One-Pan Fish Stew is a simple and delicious option for a healthy pescatarian dinner. It combines fresh fish with vegetables, creating a hearty meal that’s full of flavor.

You can prepare this dish in under 30 minutes, making it perfect for busy weeknights. The use of one pan means easy cleanup too!

You will enjoy the mix of spices and the warmth of the broth. Serve it with crusty bread for a complete meal.

Ingredients

• 1 lb (450 g) white fish (like cod or haddock)
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can diced tomatoes (14 oz/400 g)
• 1 cup (240 ml) vegetable broth
• 1 teaspoon paprika
• Salt and pepper, to taste
• Fresh parsley, for garnish

Cooking Instructions

1. Heat olive oil in a large pan over medium heat.

2. Add the onion and garlic. Sauté them until they are soft.

3. Stir in diced tomatoes, broth, and paprika.

4. Bring the mixture to a simmer and cook for 5 minutes.

5. Add the fish. Cook it for another 10 minutes or until the fish is flaky.

6. Season the dish with salt and pepper.

7. Garnish it with fresh parsley before serving.