Don't eat meat but still enjoy seafood? These pescatarian recipes use fish, grains and veggies to build quick, satisfying meals you can rely on.
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Shrimp Asparagus Pasta
From the Recipe Creator:
We’ve all heard that the way to a man’s heart is through his stomach, so when I plan a romantic dinner, this shrimp asparagus pasta with angel hair is one dish I like to serve. It is easy on the budget and turns out perfectly for two. —Shari Neff, Takoma Park, Maryland
Nutrition Facts:
1-3/4 cups: 488 calories, 19g fat (4g saturated fat), 132mg cholesterol, 584mg sodium, 41g carbohydrate (4g sugars, 3g fiber), 29g protein.
We’ve all heard that the way to a man’s heart is through his stomach, so when I plan a romantic dinner, this shrimp asparagus pasta with angel hair is one dish I like to serve. It’s easy on the budget and turns out perfectly for two. —Shari Neff, Takoma Park, Maryland
2/34
Grilled Shrimp
From the Recipe Creator:
This is easy and delicious! These shrimp are great with steak. For a special occasion, you can also brush the sauce on lobster tails and grill them. —Sheryl Shenberger, Albuquerque, New Mexico
Nutrition Facts:
1 skewer: 201 calories, 13g fat (8g saturated fat), 168mg cholesterol, 295mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 19g protein.
3/34
Fajita-Style Shrimp and Grits
From the Recipe Creator:
I combined two of my favorite dishes—fajitas and shrimp with cheesy grits—into this spicy one-dish meal. For more heat, use pepper jack cheese instead of a Mexican cheese blend. —Arlene Erlbach, Morton Grove, Illinois
Nutrition Facts:
1 serving: 561 calories, 23g fat (8g saturated fat), 176mg cholesterol, 1324mg sodium, 55g carbohydrate (12g sugars, 4g fiber), 33g protein.
4/34
Pretzel-Crusted Catfish
From the Recipe Creator:
I'm not a big fish lover, so any concoction that has me loving fish is a keeper in my books. This combination of flavors just works for me. It's wonderful served with a nice buttery herb rice pilaf and corn muffins with butter and honey. —Kelly Williams, Forked River, New Jersey
Nutrition Facts:
1 fillet: 610 calories, 31g fat (4g saturated fat), 164mg cholesterol, 1579mg sodium, 44g carbohydrate (2g sugars, 2g fiber), 33g protein.
5/34
Salmon Sliders
From the Recipe Creator:
The fresh flavors of the salmon and herbs are just unbeatable. I serve these as full-size burgers on kaiser rolls too. —Margee Berry, White Salmon, Washington
Nutrition Facts:
2 sliders: 446 calories, 17g fat (5g saturated fat), 112mg cholesterol, 719mg sodium, 43g carbohydrate (7g sugars, 6g fiber), 30g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1 fat.
6/34
Feta Tomato-Basil Fish
From the Recipe Creator:
I rely on my husband for the main ingredient in this fuss-free dish. He fills our freezer after his summer fishing trip. —Alicia Szeszol, Lindenhurst, Illinois
Nutrition Facts:
1 serving: 241 calories, 8g fat (4g saturated fat), 113mg cholesterol, 660mg sodium, 12g carbohydrate (7g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.
7/34
Crab-Stuffed Avocado
From the Recipe Creator:
These boats are wonderful with tortilla chips, beans or rice. You can also cover them, pack them on ice, and take them to a picnic or potluck. Straight from the oven or cold, they're always delicious. —Frances Benthin, Scio, Oregon
Nutrition Facts:
1 filled avocado half: 325 calories, 28g fat (6g saturated fat), 57mg cholesterol, 427mg sodium, 8g carbohydrate (0 sugars, 6g fiber), 13g protein.
8/34
New Orleans-Style Spicy Shrimp
From the Recipe Creator:
We have family members who attended college in New Orleans. This shrimp captures their favorite flavors from the Big Easy, with the right touches of spice and heat. —Susan Seymour, Valatie, New York
Nutrition Facts:
1 cup (calculated without bread): 242 calories, 12g fat (7g saturated fat), 211mg cholesterol, 940mg sodium, 7g carbohydrate (4g sugars, 0 fiber), 25g protein.
9/34
Fish and Fries
From the Recipe Creator:
"Tuck in" as if you're in a traditional British pub. These oven-baked, moist fish fillets have a fuss-free coating that's healthy but just as crunchy and golden as the deep-fried kind. Simply seasoned and also baked, the crispy fries are perfect on the side. —Janice Mitchell, Aurora, Colorado
Nutrition Facts:
1 serving: 376 calories, 9g fat (2g saturated fat), 120mg cholesterol, 228mg sodium, 44g carbohydrate (3g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1-1/2 fat.
10/34
Sheet-Pan Chipotle Lime Shrimp Bake
From the Recipe Creator:
I like to make this seafood dinner for company because it tastes amazing, but takes very little effort to throw together. Use asparagus, Broccolini or a mix of the two. It’s all about what's available for a decent price. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1 serving: 394 calories, 17g fat (8g saturated fat), 168mg cholesterol, 535mg sodium, 41g carbohydrate (4g sugars, 6g fiber), 25g protein.
11/34
Tuna Steak on Fettuccine
From the Recipe Creator:
For something new to do with tuna, I suggest this tangy dish. Although I prefer the marinade on tuna or mahi mahi, it's scrumptious on any fish, grilled, baked or broiled. —Caren Stearns, Austin, Texas
Nutrition Facts:
1 serving: 505 calories, 17g fat (3g saturated fat), 55mg cholesterol, 518mg sodium, 41g carbohydrate (8g sugars, 5g fiber), 42g protein.
12/34
Cajun Shrimp
From the Recipe Creator:
These zippy shrimp bring a lot of pizazz to the table. Use as much or as little cayenne pepper as you'd like, depending on your family's tastes. We love ours served alongside rice pilaf. —Donna Thomason, El Paso, Texas
Nutrition Facts:
3 ounces cooked shrimp: 131 calories, 5g fat (1g saturated fat), 138mg cholesterol, 430mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
13/34
Grilled Lobster Tails
From the Recipe Creator:
I had never tried grilling lobster tails at home until I tried this convenient and deliciously different recipe. It turned out amazing, and has left me with little reason to ever order grilled lobster tail at a restaurant again. —Katie Rush, Kansas City, Missouri
Nutrition Facts:
1 lobster tail: 446 calories, 29g fat (4g saturated fat), 215mg cholesterol, 869mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 43g protein.
14/34
Scallops in Sage Cream
From the Recipe Creator:
I wanted to show off the ocean freshness of the scallops I bought on the dock from a local fisherman, so I used basic ingredients to complement them. With sage and shallots, this is the best cream sauce for scallops I've found. —Joan Churchill, Dover, New Hampshire
Nutrition Facts:
1 serving: 408 calories, 28g fat (12g saturated fat), 117mg cholesterol, 441mg sodium, 9g carbohydrate (1g sugars, 0 fiber), 30g protein.
15/34
Shrimp Alfredo
From the Recipe Creator:
Instead of buying a jar of sauce, make it from scratch for this easy shrimp Alfredo recipe. The garlic aroma will call your family to the table. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 788 calories, 51g fat (31g saturated fat), 317mg cholesterol, 573mg sodium, 45g carbohydrate (4g sugars, 2g fiber), 38g protein.
16/34
Crab Cakes
From the Recipe Creator:
Our region is known for good seafood, and crab cakes are a traditional favorite. I learned to make them from a chef in a restaurant where they were a bestseller. The crabmeat's sweet and mild flavor is sparked by the blend of other ingredients. —Debbie Terenzini, Lusby, Maryland
Nutrition Facts:
1 crab cake: 282 calories, 22g fat (3g saturated fat), 85mg cholesterol, 638mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 14g protein.
17/34
Asian Salmon Tacos
From the Recipe Creator:
This Asian/Mexican fusion dish is ready in minutes—perfect when time is tight! If the salmon begins to stick, add 2-3 tablespoons of water and continue cooking. —Marisa Raponi, Vaughan, Ontario
Nutrition Facts:
2 tacos: 335 calories, 16g fat (3g saturated fat), 57mg cholesterol, 208mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 22g protein. Diabetic exchanges: 3 lean meat, 2 starch, 1 fat.
18/34
Basil-Lemon Crab Linguine
From the Recipe Creator:
I always add herbs to pasta to really punch up the flavor. This linguine looks and tastes like it's from a five-star restaurant. We love it. —Tonya Burkhard, Palm Coast, Florida
Nutrition Facts:
1-1/4 cups: 392 calories, 18g fat (11g saturated fat), 161mg cholesterol, 856mg sodium, 35g carbohydrate (1g sugars, 2g fiber), 23g protein.
19/34
Fish with Crabmeat Topping
From the Recipe Creator:
These fillets are elegant enough for company but truly no trouble to make. Fish is abundant here in South Florida, and we like to get together with friends in the afternoon, so I often need to whip up a quick dinner when we get home. This special dish is one of my husband's favorites. —Mary Tuthill, Fort Myers Beach, Florida
Nutrition Facts:
1 fillet: 429 calories, 31g fat (6g saturated fat), 128mg cholesterol, 1063mg sodium, 3g carbohydrate (0 sugars, 1g fiber), 33g protein.
20/34
Shrimp Pesto Pasta
From the Recipe Creator:
Fresh basil and dash of red pepper puts zip in this lively shrimp pesto pasta. — Gloria Jones Grenga, Newnan, Georgia
Nutrition Facts:
1 cup: 393 calories, 12g fat (2g saturated fat), 103mg cholesterol, 406mg sodium, 47g carbohydrate (3g sugars, 3g fiber), 23g protein.
21/34
Seared Scallops with Citrus Herb Sauce
From the Recipe Creator:
Be sure to pat the scallops with a paper towel to remove any excess moisture. This helps create that perfectly browned and flavorful scallop your better half will love. —April Lane, Greeneville, Tennessee
Nutrition Facts:
3 scallops with 1-1/2 teaspoons sauce: 314 calories, 18g fat (11g saturated fat), 101mg cholesterol, 691mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 29g protein.
22/34
Shrimp Puttanesca
From the Recipe Creator:
I throw together these bold ingredients for a feisty seafood pasta. —Lynda Balslev, Sausalito, California
Nutrition Facts:
1 cup shrimp mixture: 228 calories, 12g fat (2g saturated fat), 140mg cholesterol, 579mg sodium, 8g carbohydrate (3g sugars, 1g fiber), 20g protein.
23/34
Salmon and Spud Salad
From the Recipe Creator:
I headed straight for the kitchen when I decided to pick up a healthier lifestyle. This salmon with veggies proves that smart choices can be simple and satisfying. —Matthew Teixeira, Milton, Ontario
Nutrition Facts:
1 salmon fillet with 2 cups salad: 480 calories, 23g fat (4g saturated fat), 85mg cholesterol, 642mg sodium, 33g carbohydrate (8g sugars, 6g fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1-1/2 starch, 1-1/2 fat.
24/34
Tomato-Poached Halibut
From the Recipe Creator:
My halibut with a burst of lemon comes together in one pan and stays super moist. Try it with polenta, angel hair pasta or crusty bread. —Danna Rogers, Westport, Connecticut
Nutrition Facts:
1 fillet with 1 cup sauce: 224 calories, 7g fat (1g saturated fat), 56mg cholesterol, 651mg sodium, 17g carbohydrate (8g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
25/34
Shrimp Lime Cilantro Skewers
From the Recipe Creator:
A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
Nutrition Facts:
1 kabob: 167 calories, 8g fat (1g saturated fat), 138mg cholesterol, 284mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
26/34
Microwave Shrimp
From the Recipe Creator:
I use my microwave to hurry along the prep of this super fast shrimp scampi. It’s deliciously buttery and full of garlic flavor. We love it as a main dish, but it makes an excellent appetizer, too. — Jalayne Luckett, Marion, Illinois
Nutrition Facts:
3 ounces cooked shrimp: 157 calories, 7g fat (4g saturated fat), 153mg cholesterol, 476mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
27/34
Citrus Scallops
From the Recipe Creator:
My husband and I like to eat seafood at least once a week. Oranges and lemon juice give scallops a refreshing burst of flavor. —Cheri Hawthorne, North Canton, Ohio
Nutrition Facts:
1 serving (calculated without rice or pasta): 240 calories, 8g fat (1g saturated fat), 37mg cholesterol, 482mg sodium, 23g carbohydrate (14g sugars, 4g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 fruit.
28/34
Rosemary Garlic Shrimp
From the Recipe Creator:
Delicate shrimp take on fabulous flavor when simmered in a chicken broth mixed with garlic and ripe olives. —Taste of Home Test Kitchen
Nutrition Facts:
1/2 cup: 110 calories, 2g fat (0 saturated fat), 139mg cholesterol, 473mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat.
29/34
Spicy Mango Scallops
From the Recipe Creator:
This sweet and spicy seafood combo gives off enough heat to make the whole family warm up to its great flavors! Be sure to buy the larger sea scallops for this recipe; cooking times would be off for the smaller bay scallops. —Nicole Filizetti, Jacksonville, Florida
Nutrition Facts:
3 scallops with 1/2 cup rice and 2 tablespoons sauce: 371 calories, 5g fat (1g saturated fat), 56mg cholesterol, 447mg sodium, 47g carbohydrate (13g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 3 starch, 1/2 fat.
30/34
Cornmeal Catfish with Avocado Sauce
From the Recipe Creator:
When I was growing up in California, my mother made catfish quite often, and it was always a hit. Now I cook it with my own twist. When only frozen catfish fillets are available, I thaw them in the refrigerator overnight, and they work just as well. —Mary Lou Cook, Welches, Oregon
Nutrition Facts:
1 fillet with 3 tablespoons sauce: 505 calories, 37g fat (6g saturated fat), 87mg cholesterol, 649mg sodium, 15g carbohydrate (2g sugars, 4g fiber), 29g protein.
31/34
Lime Broiled Catfish
From the Recipe Creator:
To serve a reduced-calorie dish that is ready in about 15 minutes, I came up with this fast, simple recipe. I think the lime juice adds a different fresh flavor to the mild taste of the fish. —Nick Nicholson, Clarksdale, Mississippi
Nutrition Facts:
1 fillet: 254 calories, 14g fat, 98mg cholesterol, 156mg sodium, 2g carbohydrate, 31g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
32/34
Southwestern Catfish
From the Recipe Creator:
Catfish fillets are rubbed with a blend that includes chili powder, cumin, coriander, cayenne and paprika, then topped with homemade salsa. A green salad, garlic bread and baked sweet potatoes round out the meal nicely.
—Bruce Crittenden
Clinton, Mississippi
Nutrition Facts:
1 serving: 107 calories, 4g fat (1g saturated fat), 20mg cholesterol, 1825mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 9g protein.
33/34
Breaded Sea Scallops
From the Recipe Creator:
I never liked seafood until my husband urged me to try scallops, and now I love them. He says my breaded version is the best he's ever had. A tip I learned was to put them on a paper-towel-topped plate to soak up excess oil. —Martina Preston, Willow Grove, Pennsylvania
Nutrition Facts:
3 scallops: 454 calories, 23g fat (9g saturated fat), 164mg cholesterol, 1262mg sodium, 33g carbohydrate (2g sugars, 2g fiber), 28g protein.
34/34
Secret Ingredient Fried Catfish
From the Recipe Creator:
Pancake mix and carbonated water are the surprising secrets to these beautifully browned catfish fillets. Serve with coleslaw or sweet potato fries, and get ready for smiles. —Taste of Home Test Kitchen
Nutrition Facts:
1 fillet: 475 calories, 34g fat (5g saturated fat), 133mg cholesterol, 386mg sodium, 10g carbohydrate (0 sugars, 1g fiber), 29g protein.
Pescatarian Recipes FAQ:
What is a pescatarian diet?
A pescatarian diet skips meat and poultry and opts instead for fish and shellfish. It’s very similar to a vegetarian diet in that it allows animal products like eggs and dairy, plus the inclusion of seafood. Many recipes that follow the pescatarian diet focus on a balance of vegetables, whole grains, seafood and meat-free protein sources, like beans, eggs and lentils. Many people follow it for the variety, quicker cook times or simply because seafood works well with pantry staples. It also adapts really well to seasonal cooking, from light summer dishes to cozy casseroles.
What are some kid-friendly pescatarian recipes?
Kid-friendly pescatarian recipes rely on mild options like cod, salmon or shrimp and skip strong spices or long prep times. Meals built around pasta, rice or crispy breaded elements are easier wins at the table. You can also start with dishes similar to their usual favourites, like tacos, baked fish nuggets or rice bowls.
How do I make quick pescatarian meals?
To make quick pescatarian meals, start with seafood that cooks in minutes and match it with pantry items like canned beans, precooked grains or simple sauces. Sheet pan setups and cast-iron skillet recipes are ideal since they limit cleanup and often come together in under 30 minutes. Many ingredients, like chopped vegetables or marinades, can be prepped in advance to save even more time.
