10+ Pescatarian Recipes for Delicious and Healthy Meals

Pescatarian recipes offer a delicious way to enjoy seafood while maintaining a diet that includes other plant-based foods. These meals not only provide great taste but also often come packed with nutrients that are essential for your health.

Whether you are a full-time pescatarian or just looking to add more fish to your weekly menu, there are many options to explore.

From easy weeknight dinners to more elaborate dishes for special occasions, you’ll find that pescatarian recipes can fit all your culinary needs. Embracing this style of eating can introduce you to new flavors and cooking techniques, making meal preparation exciting and enjoyable.

1) Tuna and Pesto Pasta

Tuna and pesto pasta is a quick and tasty meal. You can whip it up in under 30 minutes, making it perfect for busy weeknights. With just a few ingredients, you’ll have a satisfying dish that’s flavorful and simple.

You’ll need pasta, canned tuna, and pesto for this recipe. Adding veggies like cherry tomatoes or spinach can enhance the taste and nutrition.

This dish offers a delightful mix of flavors. The creamy pesto pairs perfectly with the tuna. It’s a meal that everyone will enjoy!

Ingredients

• 200g pasta (your choice)
• 1 can of tuna
• 4 tablespoons pesto
• Optional: cherry tomatoes and spinach
• Olive oil (for cooking)

Cooking Instructions

1. Cook the pasta according to package instructions until al dente.
2. Drain the pasta and return it to the pot.
3. Mix in the tuna and pesto.
4. Add olive oil as needed.
5. Stir in optional cherry tomatoes and spinach.
6. Serve warm and enjoy!

2) Thai Vegetable Massaman Curry

Thai Vegetable Massaman Curry is a delicious dish that combines rich flavors and healthy ingredients. This curry is perfect if you want a vegetarian meal that is filling and satisfying. You can make it with a variety of vegetables and spices for a delightful taste.

To start, gather your ingredients. You will need potatoes, carrots, coconut milk, and Massaman curry paste. This curry pairs well with jasmine rice, making it a complete meal.

Ingredients

• 2 cups of potatoes, diced
• 1 cup of carrots, sliced
• 1 can (14 oz) coconut milk
• 2 tablespoons Massaman curry paste
• 1 cup vegetable broth
• Salt to taste
• Fresh cilantro for garnish

Cooking Instructions

1. Heat a large pot over medium heat.
2. Add vegetable broth and bring it to a simmer.
3. Stir in the Massaman curry paste until mixed well.
4. Add the potatoes and carrots, cooking until tender, about 15 minutes.
5. Pour in coconut milk and let simmer for 5 more minutes.
6. Season with salt and top with fresh cilantro before serving.

3) Pan-Fried Sardines

Pan-fried sardines are a quick and tasty dish that you can enjoy any day of the week. They are rich in omega-3 fatty acids and are easy to prepare.

To start, heat olive oil in a pan over medium-high heat. Make sure the oil is hot before adding the sardines for a nice sear.

Season the sardines with salt and pepper, then place them skin-side down in the pan. Cook for about 3-4 minutes until the skin is crispy. Flip them gently and cook for another 2-3 minutes.

Serve your sardines on toast, with a squeeze of lemon or a drizzle of sauce for added flavor. Enjoy!

Ingredients

• 20 sardines, heads removed
• Olive oil for frying
• Sea salt
• Freshly ground black pepper
• Lemon wedges (optional)

Cooking Instructions

1. Heat olive oil in a pan over medium-high heat.
2. Season the sardines with salt and pepper.
3. Place sardines skin-side down in the hot pan.
4. Cook for 3-4 minutes until crispy.
5. Flip sardines and cook for another 2-3 minutes.
6. Serve with lemon wedges if desired.

4) Garlic Prawn Pasta

Garlic prawn pasta is a delicious and simple dish that’s perfect for any meal. The combination of garlic, shrimp, and pasta creates a satisfying flavor that you will love.

Start by cooking your favorite pasta until it’s al dente. Meanwhile, sauté garlic in olive oil until fragrant. Add fresh prawns and cook until they turn pink. This usually takes just a few minutes.

Toss the cooked pasta into the pan with the prawns. You can add fresh herbs like parsley and a squeeze of lemon for extra flavor. Serve it warm and enjoy a delightful seafood meal!

Ingredients

• 10 oz (300 g) linguini or spaghetti
• 10-12 prawns (shrimps)
• 4 garlic cloves, minced
• 2 tablespoons olive oil
• 1 lemon, juiced
• Fresh parsley, chopped
• Salt and pepper to taste

Cooking Instructions

1. Cook the pasta in boiling water until al dente.
2. In a pan, heat olive oil and add minced garlic.
3. Add prawns and cook until pink.
4. Combine cooked pasta with prawns.
5. Add lemon juice and parsley, then mix well.
6. Season with salt and pepper before serving.

5) Baked Trevally with Sticky Coconut Rice

Baked Trevally is a delicious and simple dish that you can create at home. The fish is tender and full of flavor, especially when served with sticky coconut rice.

To make this recipe, you will need a whole Trevally fish. Season it well and place it in the oven. The cooking time is about 25 minutes at 375°F (190°C).

The sticky coconut rice adds a creamy texture. You can prepare it easily by cooking it with coconut milk and a pinch of salt.

Enjoy this dish as a light meal that’s also satisfying. It’s perfect for special occasions or a weeknight dinner.

Ingredients

• 1 whole Trevally fish
• Salt and pepper to taste
• 1 cup sticky rice
• 1 cup coconut milk
• 1 pinch of salt

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Season the Trevally with salt and pepper.
3. Bake the fish for 25 minutes.
4. Rinse the sticky rice and soak it for 30 minutes.
5. Cook the rice in coconut milk with a pinch of salt.
6. Serve the fish with the sticky coconut rice.

6) Fish Tacos with Mango Salsa

Fish tacos with mango salsa are a vibrant and tasty choice. They are quick to make and great for any meal. You’ll enjoy the combination of spiced fish and sweet mango.

To start, choose a firm white fish like mahi-mahi or cod. Cook the fish with your favorite spices until it’s flaky.

For the mango salsa, mix fresh mango, red onion, jalapeño, lime juice, and cilantro. This adds a refreshing touch that pairs perfectly with the fish.

Warm some tortillas to hold everything together. Assemble your tacos with fish and top them with the mango salsa.

Enjoy your colorful dish!

Ingredients

• 1 lb (450 g) white fish fillets
• 1 tsp chili powder
• 1 ripe mango, diced
• ¼ cup diced red onion
• 1 jalapeño, minced
• Juice of 1 lime
• ¼ cup chopped cilantro
• 4 small tortillas

Cooking Instructions

1. Season fish with chili powder.
2. Cook fish in a skillet over medium heat for about 3-4 minutes per side.
3. In a bowl, mix mango, red onion, jalapeño, lime juice, and cilantro.
4. Warm tortillas in a dry skillet.
5. Assemble tacos with fish and top with mango salsa.

7) Brazilian Moqueca

Brazilian Moqueca is a delicious fish stew that showcases fresh seafood and vibrant flavors. It’s made using your choice of firm white fish, coconut milk, and a mix of vegetables like tomatoes and onions.

The dish gets its unique taste from fresh cilantro and sometimes palm oil. You can customize it by adding different seafood like shrimp or squid. Moqueca is often served with rice, making it a hearty and satisfying meal.

Ingredients

• Firm white fish (like cod or tilapia)
• Coconut milk
• Tomatoes
• Onions
• Garlic
• Fresh cilantro
• Bell peppers
• Lime juice
• Palm oil (optional)
• Salt and pepper

Cooking Instructions

1. Chop the onions, garlic, and bell peppers.
2. Heat palm oil in a pot over medium heat.
3. Sauté onions and garlic until soft.
4. Add bell peppers and tomatoes, cooking until tender.
5. Pour in coconut milk and bring to a simmer.
6. Add the fish and cook until tender.
7. Stir in fresh cilantro and lime juice.

8) Salmon with Chili Lime Sauce

This salmon recipe features a zesty chili lime sauce that adds a burst of flavor. The combination of chili and lime creates a delicious and vibrant dish.

To start, marinate your salmon. Mix together olive oil, lime juice, chili powder, garlic, and a touch of honey. Coat the salmon fillets in this mixture and let them sit for about 30 minutes to soak up the flavors.

You can bake, grill, or pan-sear the salmon. If baking, preheat your oven to 400°F (200°C). Cook the salmon for about 12-15 minutes or until it flakes easily with a fork.

Serve it with some rice or a fresh salad for a complete meal that’s healthy and satisfying.

Ingredients

• 4 salmon fillets
• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1 tablespoon chili powder
• 2 cloves garlic, minced
• 1 teaspoon honey
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, mix olive oil, lime juice, chili powder, garlic, and honey.
2. Coat the salmon fillets with the marinade.
3. Let the salmon marinate for 30 minutes.
4. Preheat the oven to 400°F (200°C).
5. Bake the salmon for 12-15 minutes.
6. Serve with rice or salad.

9) Pretzel-Crusted Catfish

Pretzel-crusted catfish is a fun and tasty dish. The crunchy pretzel coating adds great texture to the mild fish. This recipe is perfect for a quick weeknight meal or a special dinner.

To make this dish, start by gathering your ingredients. You’ll need fresh catfish fillets, crushed pretzels, mustard, and a few other items.

Heat your oil in a skillet to 375°F (190°C). Dip the fish in a mixture of eggs and mustard, then coat it with the crushed pretzels. Fry each fillet for about 3 to 4 minutes on each side until golden brown.

Serve your pretzel-crusted catfish with lemon wedges for a burst of flavor. Enjoy a meal that’s crispy on the outside and tender on the inside!

Ingredients

• 4 catfish fillets
• 1/3 cup Dijon mustard
• 1/2 cup all-purpose flour
• 4 cups crushed pretzels
• 2 eggs
• Oil for frying
• Lemon wedges

Cooking Instructions

1. Heat oil in a skillet to 375°F (190°C).
2. In a bowl, whisk together the eggs and mustard.
3. Dip catfish fillets first in flour, then in the egg mixture, and finally coat with crushed pretzels.
4. Fry the coated fillets for 3-4 minutes on each side.
5. Serve with lemon wedges.

10) Shrimp & Snow Pea Stir-Fry

This shrimp and snow pea stir-fry is a quick and tasty dish. It takes only about 15 minutes to prepare and cook. Perfect for a weeknight dinner, this meal brings fresh flavors to your table.

Start by gathering fresh shrimp and snow peas. You can also add garlic and ginger for an extra kick. A simple sauce balances everything nicely.

Cook your shrimp until they turn pink. Then, add the snow peas and other ingredients. Stir-fry everything together for a few minutes until the veggies are tender-crisp.

Enjoy this colorful and nutritious dish over rice or noodles. It’s both satisfying and healthy!

Ingredients

• 1 pound medium shrimp (26-30 count)
• 8 ounces snow peas
• 2 tablespoons avocado oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• Soy sauce to taste

Cooking Instructions

1. Heat the avocado oil in a skillet over medium-high heat (about 375°F or 190°C).
2. Add garlic and ginger, then stir-fry for 30 seconds.
3. Add shrimp and cook until they turn pink, about 3-4 minutes.
4. Stir in snow peas and soy sauce.
5. Cook for 2-3 minutes until the snow peas are tender-crisp.
6. Serve warm.