Your guide to pescatarian diets for a healthier life

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With 2022 just around the corner, you may be considering a change in your diet. If a healthier person is on the to-do list for the next year, you might consider the Pescatarian Diet. Basically, the pescatarian diet eliminates all meat except fish and seafood. a lot of research There, eating red meat increases your risk of heart disease and even death by 3-7%. The study even suggests that eating poultry twice a week increases these risks by 4%.

You may have heard of the Blue Zone Diet. If you are not familiar, blue areas are areas of the world where people live the longest and healthiest. The research was conducted by Dan Buettner, member of National Geographic and bestselling author. These areas are located in Japan, Italy, Costa Rica, Greece and California. There are a number of practices you can put in place to follow Blue Zone Regime if you wish it. However, for our purposes, it’s just important to note that the people living the longest, healthiest lives were neither vegans nor meat eaters. They are pescatarians.

What is a pescatarian diet?

Pescatarians live somewhere among vegetarians and carnivores. Although they do not consume beef, pork, or poultry, they do eat seafood like fish and shellfish. Aside from these protein sources, you can really fill your Pescatarian diet with anything you want. Fruits, vegetables, grains, corn, beans, the options are endless. The great thing about the Pescatarian Diet is that there are a number of other diets that you can follow while still being a Pescatarian.

If you are on the Keto diet, fatty fish like salmon and tuna will be perfect for your diet. You can still consume the other foods that you ate on the Keto diet.

If Whole 30 is your thing, no problem. Just incorporate fish into your meals and skip the other meat.

If you’re on the intermittent fasting bandwagon, more power for you. When you end up eating something, just make sure it’s from the ocean, not the farm.

It’s really so easy to adjust to a pescatarian diet, and there are tons of benefits to doing so.

Benefits of the pescatarian diet

Health Line describes the benefits of eliminating other types of meat from your diet.

  • The benefits include “a lower risk of obesity and chronic diseases like heart disease and diabetes.”
  • Less weight gain and, if combined with an appropriate nutritional plan, potential for weight loss.
  • A lower environmental impact, because raising animals for food requires a lot of resources.

There are also a number of ethical reasons for not eating meat, including the treatment and slaughter of animals.

Disadvantages of the pescatarian diet

  • Low in iron. Make sure you’re getting plenty of iron-rich vegetables like spinach and broccoli.
  • Fish contains mercury. Mackerel, shark, swordfish, and tuna all contain mercury. However, these fish are also some of the most overfished so you should try to avoid them anyway. Wise fish is a group that helps consumers make more responsible fish purchasing choices.
  • Cost. Without a doubt, fish can be quite expensive. A piece of ethically sourced salmon will cost more than a chicken breast. However, it is suggested that fish should only be eaten in 3-ounce portions, so even though it is more expensive, consider it a treat. Plus, because you’ve removed chicken and steak from your diet (meat is more expensive than veg), you’ll likely be able to keep your grocery bill fairly level if you only eat fish.

Recipes for the pescatarian diet

Roasted halibut recipe

halibut on a bed of vegetables.
Jessica gavin

This recipe of the Mediterranean dish is super easy. The entire meal is roasted in the oven and uses only one pan.

Ingredients:

Sauce:

  • Zest of 2 lemons
  • Juice of 2 lemons
  • 1 cup Private Reserve Greek extra virgin olive oil
  • 1 ½ tablespoons freshly chopped garlic
  • 2 teaspoons of dill
  • 1 teaspoon seasoned salt, more for later
  • ½ teaspoon ground black pepper
  • 1 teaspoon of dried oregano
  • ½ to ¾ teaspoon ground coriander

For the fish

  • 1 pound of fresh green beans
  • 1 pound of cherry tomatoes
  • 1 large yellow onion cut into half moons
  • 1 ½ pound halibut fillet, sliced ​​into 1 ½ inch pieces

Method:

  1. Preheat the oven to 425 degrees F.
  2. In a large mixing bowl, whisk the sauce ingredients together. Add green beans, tomatoes and onions and toss to coat with sauce. Using a large slotted spoon or spatula, transfer the vegetables to a large baking sheet (21 x 15 x 1 inch baking sheet, for example). Keep the vegetables on one side or half of the baking sheet and make sure they are spread out in a single layer.
  3. Now add the halibut fillet strips to the remaining sauce, toss to coat. Transfer the halibut fillet to the baking sheet next to the vegetables and pour the remaining sauce on top.
  4. Lightly sprinkle the halibut and vegetables with a little more seasoned salt.
  5. Bake in heated oven at 425 degrees F for 15 minutes. Then transfer the baking sheet to the upper rack of the oven and broil for about 3 minutes or so, watching carefully. The cherry tomatoes should start to burst under the grill.
  6. When you are ready, remove the halibut and cooked vegetables from the oven. Serve with your favorite grain, Lebanese rice or pasta.

Salmon burgers recipe

Salmon burger with vegetables and fries.

This recipe for the salmon burgers comes from Eating Well.

Ingredients:

  • ½ cup of water
  • ½ cup of white vinegar
  • 2 tablespoons of honey
  • ½ teaspoon of salt
  • 1 English cucumber, thinly sliced ​​(about 3 cups)
  • 1 shallot, minced, plus 1 shallot, minced, divided
  • 3 cans (6 ounces) no salt added salmon, drained and crumbled
  • 2 large eggs, lightly beaten
  • ¼ cup panko breadcrumbs
  • 2 tablespoons of chopped fresh parsley
  • 1 tablespoon chopped fresh dill, plus more for garnish
  • 1 ½ teaspoons minced fresh garlic
  • 1 teaspoon of lemon zest
  • ¼ teaspoon ground pepper
  • 1 tablespoon of olive oil
  • ¼ cup of mayonnaise
  • 4 whole wheat burger buns, split and toasted, if desired

Method:

  1. Bring the water, vinegar, honey and salt to a boil in a small saucepan over high heat; remove from fire.
  2. Combine cucumber and sliced ​​shallot in a medium bowl. Pour the vinegar mixture over the vegetables; put aside.
  3. Combine salmon, eggs, breadcrumbs, chopped shallot, parsley, dill, garlic, lemon zest and pepper in a large bowl until blended. Form the salmon mixture into four patties.
  4. Heat the oil in a large nonstick skillet over medium heat. Add patties and cook until golden brown and an instant-read thermometer inserted in center reads 145 degrees F, 4 to 5 minutes per side.
  5. Drain the pickled vegetables. Spread 1 tbsp. mayonnaise on each bread. Top with a patty and about 1/4 cup of the pickles. Garnish with dill, if desired. Serve extra pickles on the side or save them for another use. (Extra pickles will keep in the refrigerator for up to a week, stored in an airtight container.

There are a ton of other recipes. We suggest you experiment with different fish and seafood shapes to see what you prefer. We think you’ll quickly find that you don’t miss meat that much after all. And if you already eat fish as part of your diet, but are looking to change the way you prepare it, consider getting one of these smoker-grill combos for some truly delicious smoked fish.

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