You’ve just found the definitive pescatarian food list.
Within this list, you’re going to find a list of all the pescatarian fish, seafood, fruits, vegetables, nuts, seeds, and oils that you can enjoy on the pescatarian diet.
Go ahead and toss these into pescatarian crockpot meals, use them in your meal planning, or just do like we do, experiment in the kitchen to find what you love.
Both LJ & I don’t like to think of the pescatarian diet as having many “rules” and in fact, you’ll notice throughout fishyvegetarian.com and our social media we’ll refer to it as a pescatarian lifestyle not a diet.
Unlike the paleo diet which has even stricter rules, the pescatarian lifestyle is a bit more relaxed and very similar to the Mediterranean lifestyle. Lots of fish and fresh vegetables and fruits and whole grains.
Let’s get started, shall we?
For a quick reference see the below:
Eat More of This
- Fresh vegetables
- Fresh fruits
- Nuts and seeds
- Whole grains
- Healthy oils
Eat Less of This
- Red meat
- Chicken and beef stock
- Refined sugars
- Processed foods
- Refined vegetable oils
- Sugary cereals and snacks
- Excessively salty foods
- Dairy products (cheese, milk, yogurt)
If you’re looking for a more comprehensive list of pescatarian foods, then scroll down just a little bit. We’ve gone into specific fish, seafood, and other food items that are broken down by specific food groups for you! This should clear up a lot of confusion you may be having as becoming pescatarian is a lot more than just eliminating meat from your diet.
Just as you can be an unhealthy vegan or vegetarian, you can also become pretty unhealthy as a pescatarian if you don’t know what foods to look out for.
This list below will hopefully help you along your journey and clarify a lot of questions you may have right now.
Jump right on in, and good luck!
Pescatarian Food List
Fish & Seafood
Nearly all fish and seafood are pescatarian by definition. But there are sustainability concerns when it comes to the fishing industry these days. So you’ll want to stick to wild-caught and sustainable fish and seafood wherever possible. When eating out this may be harder, but you can do your best when grocery shopping by avoiding farmed fish.
Some fish are also better for your health vs others. A good rule of thumb is, the smaller the fish, the healthier for you. This gets a bit more tricky when it comes to seafood of course, as shrimp and lobster are considered “bottom feeders” and because of this tend to eat a lot of junk at the bottom of the oceans, which eventually makes its way to you if you eat it.
I’ve starred our favourites, which also are some of the healthier options:
- Croaker (Atlantic)
- Sole (Pacific)
- *Tuna (Skipjack)
We recommend Wild Planet as a great source of wild-caught and sustainable canned fish ranging from tuna to salmon to anchovies and sardines, and a whole lot more. Click here to see their entire selection available on Amazon.
All vegetables are suitable on the pescatarian diet. Vegetables are brimming with an incredible range of vitamins and minerals that help build your body (and mind) with the nutrition it needs to function healthily.
As a good rule of thumb, you should have vegetables with every meal! If you struggle with this, smoothies or soups are a great way to quickly get a few handfuls of greens every single day.
Sometimes it may get hard to get your fill of greens for the day, we get it, and we’ve been there. After finding this Organifi green juice powder and Vega One Organic plant-based protein powder though, it’s become virtually impossible for us NOT to get at least 1/2 our daily serving of vegetables in per day in a quick smoothie or no-mess juice.
- Collard Greens
- Iceberg Lettuce
- Romaine Lettuce
- Swiss Chard
- Mustard Greens
- Turnip Greens
- Dandelion Greens
- Red Leaf Lettuce
- Bok Choy
- Beet Greens (don’t toss your beet leaves!)
Stem and fruit veggies
- Brussel sprouts
- Green onions
High Iron Veggies
- Dark leafy greens
- Sweet Potatoes
There is an absolutely wide range of fruits available to you as a pescatarian (and everyone for that matter). They provide a juicy snack while being nutritious and good for your body. Some fruits do contain more fructose (not to be confused with high-fructose corn syrup) than others. If losing weight on the pescatarian diet is something you’re interested in (or if you are insulin resistant), cut back on your fruit intake and instead favour vegetables.
Nuts & Seeds
A staple in our pescatarian lifestyle, nuts and seeds contain healthy faty acids and make an excellent snack. You can use a range of nuts, seeds, and fruits even to make your own trail mix! Just try to stay away from pre-salted nuts… they’ll leave your mouth feeling pretty darn dry, not to mention, increase your sodium intake.
- Pine nuts
- Brazil Nuts
Cooking & Dressing Oils
Although most of us were raised to believe that oils are “bad” and that they cause weight gain and clog your arteries… this is false. In fact, studies prove that monounsaturated, polyunsaturated, and saturated fats found in the following oils can improve heart health.
- Coconut oil
- Refined or light EVOO
- Avocado Oil
Cook with the above oils, and use the below over salads or over your favourite foods.
- Unfiltered EVOO
- Toasted Nut and Seed Oils
Brimming in fibre and minerals, beans are a nutritious addition to any pescatarian meal plan. These are our favourite not only for cooking, but including in baked treats as well!
- Black beans
- Navy beans
- Pinto beans
- Kidney beans
- Lima beans
There’s nothing like a hearty sandwich or pasta is there? Grains provide excellent sources of vitamins and minerals straight from the ground. Just be sure to find the cleanest, less-processed grains you can to avoid any GMO’s. For us personally, we stick to gluten-free grains, but here are a few options if you’re not sure where to start.
- Brown rice
- Whole-grain bread
Pescatarian Food list (Avoid)
Do not eat (or eat less of) this…
This goes without saying (but I’ll say it anyway), that you’ll be spending a lot less time in the meat department as a pescatarian! All meats including the following aren’t considered “pescatarian” so if you’re serious about this lifestyle, then… you know… avoid it.
Just because you’re a pescatarian (or thinking of it), doesn’t mean everything in the ocean or lake is up for grub. There are certain fish that aren’t that good for you, especially the larger fish that contain more mercury. Avoid the following.
- Tuna (Albacore, Yellowfin, Ahi, Bigeye)
- Chilean Sea Bass
- Orange Roughy
Processed Foods & Sugars
Refined sugars, processed junk foods, and soft drinks are foods that are best left out of your daily diet as they provide no real nutritional value.
- White Sugar
- Powdered Sugar
- Sanding Sugar
- Instant Noodles
- Dried Fruit
- Frozen Dinners
- Microwave Popcorn
- Energy Bars
- Coca Cola
- Mountain Dew
- Canada Dry
- Dr Pepper
- Energy drinks
- White Flours
What about dairy, gluten, and soy?
Although we personally do not include dairy, gluten, or soy in our pescatarian diet, that does not mean you don’t have to either. I encourage you to do your own research when it comes to these foods and make the decision that best fits your lifestyle right now.
It’s important to remember that at the end of the day you’re the one that gets to make the choices in regards to your own health.
We only pass what we’ve learned what works for us on to you, but that doesn’t mean you should take it as gospel!
Don’t feel shamed into doing this or that if it doesn’t feel right for you.
You can either get your information from us or other sources.
But, make sure to form your own opinion, and question everything until you feel satisfied!