A pescatarian is a vegetarian who add seafood to their diet.
“For vegetarians making the switch to a pescatarian diet, they may benefit from the heart-healthy fats in oily fish,” said Nicole Kerneen, R.D., C.D., a board certified sports nutritionist and personal trainer at Way of Life Nutrition and Fitness. “They also receive a boost from other nutrients found in fish, such as vitamins A, D and B-12, phosphorus, magnesium and selenium.”
Pescatarians should be aware of mercury levels found in fish. However, there are watch guides for fish from sustainable sources, such as the Seafood Watch.
There are two types of fish to choose: lean or oily.
“If you’re looking for a lean protein, fish like tilapia and whitefish, or shellfish like shrimp and scallops are excellent choices,” Kerneen said, “But if you want the benefits of omega-3 fatty acids, opt for salmon, mackerel, herring, lake trout and sardines.”
Luckily there are no significant dietary losses to be concerned with.
“There are certainly no harmful effects of a pescatarian diet—you can get everything your body needs following this style of eating,” Kerneen said. She also recommended to eat plenty of plant-based foods like any other diet as well.
To some, a switch to fish and seafood may seem scary, but there are countless easy dishes to prepare.
Balsamic Sauteed Scallops
Try this simple and delicious recipe for sauteed scallops or shrimp. It is served over radicchio with a brown rice and quinoa blend. It makes 1-2 servings.
-2 Tbsp olive oil (any cooking oil will work)
-Jumbo Scallops (about 4 per serving, can use shrimp for a cheaper alternative)
-2 cloves of garlic, minced. (1 clove per serving)
-2 Tbsp balsamic vinegar
-1/2 small onion, chopped
-1/2 head of radicchio or red cabbage (radicchio is bitter, red cabbage is milder.)
-1 pouch of ready rice, brown rice and quinoa blend
-seasoned salt to taste
-cracked black pepper (optional)
See video for instructions.