What is a pescatarian diet?

What are the benefits of the pescatarian diet?

The pescatarian diet is a nutritious choice due to the known benefits of the vegetarian diet with the addition of high-protein fish and the omega-3 fatty acids found in fatty varieties of fish such as salmon. Eating this way may reduce the risk of conditions like type-2 diabetes, high blood pressure and obesity. Interestingly, one study found those who followed a pescetarian diet had a lower risk of colorectal cancer, when compared with meat-eaters. Another showed omega-3 fatty acids to be associated with lower risk of fatal heart attacks

A balanced pescatarian diet may also be similar to the Mediterranean diet, as it’s likely to include many similar ingredients. Rich in monounsaturated fat, found in olives and avocados, and lower in the saturated fat that’s in butter, cheese and fatty meats like lamb – the Mediterranean diet has increasing evidence to support its health benefits.

Studies show the pescatarian diet has a positive impact on chronic disease and lowers mortality rates, in comparison to diets that include meat. The study showed that those following a pescatarian diet had lower cholesterol levels and blood pressure, and a reduced risk of diabetes and high blood pressure compared to non-vegetarians.

Which nutrients may be lacking in a pescatarian diet?

Like all diets, a pescatarian diet needs to be balanced and varied in order to be healthy. The lack of red meat may mean iron is low. It’s important to include plant-based sources of iron, such as spinach and broccoli, and opt for low-sugar, fortified breakfast cereals, as these contain added vitamins and minerals, including iron.

Some pescatarians do not consume eggs or dairy, which means they may be lacking in essential nutrients such as calcium, phosphorus, vitamin B12 and zinc. Therefore, if you are planning to embark on this dietary change, it is important to ensure you eat a diet that provides everything you need to be healthy.

Read more about how to eat a balanced diet.

Which fish are a good source of omega-3 fats?

Omega-3 is an essential fatty acid: it is classed as ‘essential’ because the body cannot make it, so we must get it from food. Certain varieties of fish are excellent sources of omega-3 fatty acids, including salmon, mackerel and sardines. Until 2018, fresh tuna was considered an oily fish, but a report found it does not contain the levels that other fish contain, so is now classed as a white fish.

Should I be worried about mercury levels in fish?

Fish contain varying amounts of mercury – a pollutant that can be highly toxic to our nervous system. However, we’re all advised to include at least two portions of fish per week, with at least one being an oily variety.

Be aware that for certain types of fish, there are maximum amounts you shouldn’t exceed. The NHS advises that we should eat no more than four portions of oily fish per week. Women who are planning to conceive or are pregnant or breastfeeding are advised to eat no more than two portions of oily fish per week, as mercury can affect the nervous system and may cause development delays in infants.

Shark, swordfish and marlin contain concentrated sources of mercury, so it is recommended that they should be avoided by women who are planning to conceive or are pregnant, and by all children. If you are breastfeeding restrict your consumption to once per week. If you are trying for a baby or are pregnant, you should also have no more than 4 cans of tuna per week or no more than 2 tuna steaks. This is because tuna contains higher levels of mercury than other fish. If you are breastfeeding, there is no limit on how much tuna you can eat.

You can safely eat as many portions of white fish per week as you like, except for the following, which may contain similar levels of pollutants as oily fish:

• Sea bream
• Sea bass
• Turbot
• Halibut

As a pescatarian, you’re likely to eat a lot of fish, so be aware that these fish and brown crab meat shouldn’t be eaten too often.

Read more from the NHS on how much fish is safe to eat.

Eating a variety of fish helps to ensure fish stocks are sustainable for the future you can read more about this on the Marine Stewardship Council’s website.

Recipes for a pescatarian diet

Sardine tomato pasta with gremolata
Sea trout with samphire, potted shrimp & lemon
Tandoori trout
Creamy fish and leek pie
Cod with an orange & dill crumb and hasselback potato
Thai-style steamed fish
Healthy salmon salad

Enjoyed this? Now read:

Why are Mediterranean diets so healthy?
How to eat a balanced diet
What supplements should I take?
Spotlight on…low-fat diets
What is a flexitarian diet?
Best sources of omega-3

Are you following a pescatarian diet? Tell us your experiences or ask us any questions in the comments below.

This page was reviewed on 22 November 2024 by Kerry Torrens

Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London’s top teaching hospitals and is currently based in Chelsea.

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