Everything about the pescatarian diet

Vegetarians, vegans, flexitarians… pescatarians? Over the past few years our food has become more and more important to us, and a great many different ways of eating have developed. But do we actually know what lies behind all these labels? And does it even make sense to follow a special way of eating such as pescatarianism? Here you will find everything you need to know about the pescatarian diet.

First, a short overview of the 9 best known ways of eating^{1 2}:

Now to the actual topic: the pescatarian diet.

The term “pescatarian” comes from the Latin word “piscis”, the fish. That already makes it clear that a pescatarian diet must have something to do with fish. But how exactly do pescatarians eat? Pescatarianism is a sub-form of vegetarianism. So in essence pescatarians eat vegetarian food, but in addition they eat fish, fish products and sea creatures.¹

Is it even worth choosing a pescatarian lifestyle? What is in fish that makes them so healthy?

The answer: quite a lot!

You have certainly heard of omega-3 fatty acids before. These are polyunsaturated fatty acids that give your body that extra health kick. The most important omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). By eating fish as part of a pescatarian diet you take in plenty of these omega-3 fatty acids. But what exactly does that do for your body?

So that you can benefit from these positive effects within your pescatarian diet, the German Nutrition Society (DGE) recommends eating fish once or twice a week. Oily fish in particular contain a lot of omega-3. These include, for example, mackerel, anchovy, perch, herring, salmon and tuna. The omega-3 content can vary depending on the species of fish, the fishing area, the fish’s food and how it is prepared, which is why this recommendation is only a rough guide. ^{3 4}

But that was not all. After all, fish are not made of fat alone.

The best known problem with eating fish is probably contamination with heavy metals. Methylmercury is formed by marine bacteria and can be taken up by fish. Fish at the end of the food chain are particularly affected, for example pike, tuna or sharks. Since methylmercury, as an environmental contaminant, is toxic for the nervous system and the developing brain, pregnant women, breastfeeding women, women who want to have children and small children in particular should not eat these species of fish too often.^{5 8} Even so, fish should not be avoided completely, because DHA plays a decisive role in the development of the brain of the foetus and the child⁹.

Besides methylmercury, other environmental contaminants can also accumulate in fish and bring possible risks with them. Research shows, however, that eating 1 to 2 portions of fish per week does not lead to worrying amounts of contaminants being taken in, and that the health promoting effects outweigh them.³

In contrast to vegetarians and vegans, the vitamin B₁₂ problem does not arise on a pescatarian diet.
Iron supply is a different matter. Fish does contain divalent iron, which the body can use better, but the content is not particularly high. So here pescatarians have to rely on additional iron rich foods. These include, for example, beetroot, pulses and grain products made from wholemeal flour¹⁴.

For pescatarianism too, the following applies: a balanced, high quality choice of foods is the be-all and end-all of a healthy diet.

As with every food, you should of course give some thought to where the fish comes from. Many wild fish stocks are overfished, and commercial aquaculture mostly has the same problems as conventional livestock farming on land¹⁵. So how can you square a pescatarian diet with your conscience?

There are numerous quality labels for fish as well. Among the best known are MSC (Marine Stewardship Council) and ASC (Aquaculture Stewardship Council). Since the criteria of these labels tolerate quite a lot, though, you should not trust them blindly. Better to pay attention to where the fish comes from and how it was caught. Labels with stricter criteria are, for example, FOS (Friend of the Sea) or the Naturland label for wild fish. Naturland wild fish not only avoids critical and environmentally damaging fishing methods, it also looks at careful use of fish stocks and at social guidelines for fishers and employees. The Naturland aquaculture criteria are even stricter than those of the EU organic label. You should therefore preferably buy fish carrying these quality labels. If you want to be 100% sure that you are buying the right fish, there are also fish guides, for example from WWF or Greenpeace, with which you are guaranteed to make the most sustainable choice. That way you are on the sustainable side with a pescatarian diet too.^{16 17}

Since fish and seafood contain almost no carbohydrates at all, you can combine a pescatarian diet with low carb/keto without any trouble. What matters, of course, is the way it is prepared. Above all you should reach for unprocessed fish products and ideally make your coatings yourself, for example from nuts.

By the way, did you already know that in our Foodpunk questionnaire you can also select a pescatarian lifestyle and so receive your very own individual pescatarian nutrition plan? No? Then it is definitely worth taking a look at our app. Or have you already chosen a different way of eating in the questionnaire, but would like to try pescatarianism once? No problem at all, because once a month you have the option of changing your questionnaire free of charge, so you are free to try something new.

Would you also like to switch to a pescatarian diet, or do you already eat pescatarian but are short of creative recipe ideas? Never mind, that is what we are here for. Our Foodpunk recipe developers are constantly creating new recipes with something for every lifestyle, including for pescatarians of course. Whether as meal prep, a quick salad or a relaxed dinner…nothing is missing.

In our app you will find pescatarian recipes such as…

• Pike-perch with pepper sauerkraut
• Fine minestrone with cod fillet
• Grilled salmon with tomato and avocado salsa
• Baked vegetable parcels with juicy salmon
• Sushi bowl with smoked trout
• Pan-fried pike-perch with creamed salsify and carrot apple salad
• Zoodles in coconut sauce with pan-fried wild salmon
• Stuffed chicory boats with tuna
• Prawn pan with fruity cauliflower rice
• Trampó con gambas, Mallorcan tomato salad with garlic prawns
• Iceberg wraps with salmon and sweet potato fries
• Breakfast salad with avocado and tuna
• Colourful prawn bowl
• Tuna patties with salad
• Salmon tartare with papaya and lime dressing
• Salmon ceviche with fresh cucumber salad
• Foodpunk sushi with cauliflower rice
• Pangasius fillet with coconut and macadamia crust
• Poached redfish on radish carpaccio
• Pan-fried scallops with lemony celeriac purée
• Juicy salmon in a sesame crust with salad
• Salmon fish fingers with celeriac fries
• Salmon burger with easy guacamole
• Cod with almond and lemon crust and spinach
• Pancakes with smoked trout
• Lukewarm seafood salad
• Vegetable fritters with salmon
• Juicy tuna steak with citrus avocado salad
• Salmon balls with avocado sauce
• Summer rolls with pepper & prawns

You are not a Foodpunk yet, but would like to get a first impression of us? Then have a look at our blog and try pescatarian delicacies such as…

• Poisson Cru, low carb/keto tuna salad
• Low carb meal prep salad with salmon
• Cod with macadamia crust
• Salmon with chia seed crust & pak choi (low carb)
• Low carb salmon ceviche
• Low carb spaghetti with prawns
• Sea trout with mango avocado salsa

Have you now developed a real appetite for tasty fish dishes and would you like a completely individual nutrition plan that suits your lifestyle? Then get going with Foodpunk now and discover even more pescatarian recipes that are not only incredibly tasty but also do you and your body a lot of good.

And now: on to the fish!