Your Information to Pescatarian Diets for Residing More healthy
As 2022 approaches, you may think about changing your diet. If a healthier person is on next year’s to-do list, consider the pescatarian diet. At its core, the pescatarian diet avoids meat, with the exception of fish and seafood. There are plenty of studies that show that consuming red meat increases your risk of heart disease and even death by 3 to 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 Unfamiliar, Blue Zones are areas around the world where people have lived the longest, healthiest lives. The research was carried out by Dan Buettner, a National Geographic Fellow and best-selling author. These zones are located in Japan, Italy, Costa Rica, Greece, and California. There are a number of practices you can use to follow the Blue Zone Diet, if you choose to. For our purposes, however, it’s just important to note that the people who lived the longest, healthiest lives were neither vegans nor meat-eaters. They are pescatarians.
What is a Pescatarian Diet?
Pescatarians live somewhere between vegetarians and meat-eaters. Although they do not consume beef, pork, or poultry, they do eat seafood such as fish and shellfish. Aside from these sources of protein, you can really fill your Pescatarian diet with anything you want. Fruits, vegetables, grains, corn, beans, the possibilities are endless. The great thing about the pescatarier diet is that you can follow a number of other diet plans while you are still pescatarier.
If you’re interested in the keto diet, oily fish like salmon and tuna are a great part of your diet. You can still consume the other foods you ate on the keto diet.
If Whole 30 is your thing, no problem. Just work some fish into your meals and leave out the other meat.
Sitting on the intermittent fasting train gives you more strength. If at some point you do eat something, just make sure it comes from the ocean, not the farm.
It really is that easy to adapt to a Pescatarian diet, and there are tons of benefits to it.
Benefits of the Pescatarian Diet
Healthline explains the benefits of eliminating other meats from your diet.
- Benefits include “lower risk of obesity and chronic diseases such as heart disease and diabetes”.
- Less weight gain and, coupled with the right nutrition plan, the possibility of weight loss.
- Less environmental impact as raising animals for food requires a lot of resources.
There are also a number of ethical reasons not to eat meat, including treating and slaughtering animals.
Disadvantages of the pescatarian diet
- Low iron. Make sure you eat 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 they should definitely be avoided. Fish Wise is a group that helps consumers make more responsible choices when buying fish.
- Costs. No doubt fish can be quite expensive. An ethical piece of salmon costs more than a chicken breast. However, it is recommended that fish only be consumed in 3 ounce servings so that although it is more expensive, it is considered a treat. Also, since you’ve eliminated chicken and steak from your diet (meat is more expensive than vegetables), eating only fish can likely keep your food bill pretty flat.
Recipes for the Pescatarian Diet
Fried halibut recipe
This recipe from The Mediterranean Dish is super easy. The whole meal is toasted in the oven using just one pan.
- Zest of 2 lemons
- Juice of 2 lemons
- 1 cup of Greek extra virgin olive oil Private Reserve
- 1 ½ tablespoons of freshly chopped garlic
- 2 teaspoons of dill herb
- 1 teaspoon seasoning salt, more for later
- ½ teaspoon of ground black pepper
- 1 teaspoon dried oregano
- ½ to ¾ teaspoon of ground coriander
For the fish
- 1 pound of fresh green beans
- 1 pound cherry tomatoes
- 1 large yellow onion cut into crescents
- 1½ pound halibut fillet, cut into 1½ inch pieces
- Preheat the oven to 425 degrees F.
- In a large mixing bowl, whisk the sauce ingredients together. Add the green beans, tomatoes, and onions and mix them to coat with the sauce. Using a large slotted spoon or spatula, transfer the vegetables to a large baking sheet (such as 21 x 15 x 1 inch baking sheet). Place the vegetables on one side or half of the baking sheet, making sure that they are spread out in a layer.
- Now add the halibut fillet strips to the rest of the sauce, toss. Place the halibut fillet next to the vegetables on the baking sheet and pour the remaining sauce over it.
- Sprinkle the halibut and vegetables lightly with a little more seasoned salt.
- Bake in a 425 degree F heated oven for 15 minutes. Then place the baking sheet on the top shelf of the oven and fry for another 3 minutes, watching carefully. The cherry tomatoes should start to burst under the grill.
- When you’re done, remove the baked halibut and vegetables from the oven. Serve with your favorite cereal, Lebanese rice, or pasta.
Salmon burger recipe
This salmon burger recipe comes from Eating Well.
- ½ cup of water
- ½ cup of white vinegar
- 2 tablespoons of honey
- ½ teaspoon of salt
- 1 English cucumber, thinly sliced (approx. 3 cups)
- 1 shallot, thinly sliced, plus 1 shallot, chopped, divided
- 3 (6-ounce) cans of salmon with no added salt, drained and flaked
- 2 large eggs, lightly beaten
- ¼ cup panko breadcrumbs
- 2 tablespoons of chopped fresh parsley
- 1 tbsp chopped fresh dill, plus more for garnish
- 1 ½ teaspoon of chopped fresh garlic
- 1 teaspoon lemon peel
- ¼ teaspoon ground pepper
- 1 tablespoon of olive oil
- ¼ cup of mayonnaise
- 4 whole grain burger buns, divided and roasted as desired
- Bring the water, vinegar, honey and salt to a boil in a small saucepan over high heat; take it off the stove.
- Mix the cucumber and sliced shallots in a medium bowl. Pour the vinegar mixture over the vegetables; put aside.
- Mix the salmon, eggs, breadcrumbs, chopped shallots, parsley, dill, garlic, lemon zest and pepper in a large bowl. Shape the salmon mixture into four patties.
- Heat the oil in a large non-stick pan over medium heat. Add the meatballs and cook until golden brown and an instant thermometer in the center reads 145 degrees F, 4 to 5 minutes per side.
- Drain the pickled vegetables. Spread 1 tbsp. Mayonnaise on every bun. Top with a patty and about 1/4 cup of pickles. Garnish with dill if you like. Serve extra cucumbers on the side or save for another use. (The extra cucumbers will keep in the refrigerator for up to a week in an airtight container.
There are a ton of other recipes out there. We encourage you to experiment with different types of fish and seafood to see which one you like best. We think you will quickly find out that you don’t miss meat that much after all. And if you already eat fish as part of your diet but want to change how it is prepared, choose one of these smoked grill combinations for really delicious smoked fish.