John Myers
Vegetarians, vegans, flexitarians, pescetarians: they all restrict their diet to certain foods. But while the vegetarian diet is common, many people don’t know what to do with the term pescetarian. We’ll fix it.
Fish Diet: Pescetarians
Followers of pescetarianism refrain from eating meat from warm animals, i.e. beef, pork, sheep, and poultry. Fish – Latin “piscis”, hence the name – and seafood are on the menu. Pescetarians otherwise follow the guidelines of a vegetarian diet and usually eat animal products such as milk, eggs and honey. This sets them apart from vegans, who avoid all animal products. There are various reasons why pescetarians eat fish in addition to plant-based foods. Some care about animal welfare, which they don’t see in factory farming, while others want the nutritional benefits that come with eating fish. The sea creatures provide the body with easily digestible protein and, above all, valuable omega-3 fatty acids. According to studies, these can have an anti-inflammatory effect and protect against cardiovascular diseases and diabetes. As a result, pescetarians are said to live longer, healthier lives, which is why a number of scientists are backing the diet as the best form of nutrition.
What do pescetarians eat?
If you want to eat pescetarian, you can orientate yourself on the vegetarian food pyramid and supplement it with fish and seafood. Vegetables and fruit form the basis, followed by cereals and potatoes, then fish, dairy products and eggs. At the top of the pyramid are snacks, sweets and alcohol. An important question for pescetarians is which fish is best to consume. When it comes to a high content of omega-3 fatty acids, high-fat sea fish are to be preferred. Otherwise, some followers of this diet make sure that the fish comes from wild catch and not from breeding farms. They also reach for fish that is as unprocessed as possible and not ready-made products such as fish fingers and gourmet fillets.
Ideas and tips for pescetarian recipes
If you have acquired a taste for it and would like to try out the pescetarian diet, a recipe such as our fish and vegetable gratin is a good place to start. The salmon fillet is accompanied by fresh broccoli, mushrooms, and peppers, which are cooked in a spicy milk and cream cheese sauce in the oven. If you are looking for a snack or a dish that you can take away or offer on a buffet, we recommend our fish cakes. They can also be enjoyed cold or as patties on a burger. If you don’t have time, there is an easy way to prepare vegetables and fish: simply wrap everything in baking paper along with herbs and lemon juice and after about 20 minutes in the oven, a delicious meal for pescetarians will be on the table.
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