Ahoy, Seafoodies! Welcome to October!
Break out the party hats and fish-shaped confetti—it’s National Pescatarian Month! To launch our NPM festivities, the Dish on Fish crew is setting sail on a month-long celebration of all things pescatarian. We’re diving deep into the wonderful world of seafood, and we want you to join us on this delicious adventure!
Throughout October, we’ll share our best pescatarian tips, tricks and mouth-watering recipes. Whether you’re a seasoned seafood enthusiast or just testing the waters—we promise to have something special for you.
And what better way to kick things off than with our October Meal Plan! These recipes will have you hook, line and sinker—ready to savor some truly delectable dishes, that’ll make your family happy and support your wellness goals!
New to the pescatarian scene? Don’t let that fish-out-of-water feeling stop you! Here are 12 easy ways to #GoPescatarian, starting today!
- Simple Seafood Swaps: Replace meat and poultry with fish or shellfish in your favorite recipes, like salmon burgers or shrimp quesadillas.
- Stock Up on Staples: Keep budget-friendly canned, pouched and frozen seafood on hand.
- Set Seafood Theme Days: Put meal-planning on autopilot and designate certain days of the week for seafood. Think Fish Fridays or Seafood Sundays.
- Experiment with New Species: Cast your net wide and try a different seafood each week.
- Master Simple Cooking Techniques: Learn to grill, bake and pan-sear fish like a pro. (Spoiler alert: We show you how step-by-step right here on Dish on Fish!)
- Add Seafood to Salads: Top your greens or grains with tuna, salmon or shrimp for a protein-packed meal.
- Pair Seafood with Other Superfoods: Pair your fish or shellfish with nutrient-rich vegetables, fruits, whole grains, fermented foods or nuts and seeds.
- Try Seafood Snacks: Trade beef jerky for salmon jerky and chicken or egg salad for salmon or tuna salad.
- Make Seafood Sandwiches: Swap deli meats for grilled fish fillets, crunchy shrimp or crab salad.
- Top Pasta and Pizza with Seafood: Try adding tuna, sardines, anchovies or shrimp to your pasta sauce or on top of a pizza.
- Create Seafood Breakfast Dishes: Start your day the Seafoodie way—try smoked salmon or shrimp with your eggs!
- Plan Pescatarian Potlucks: Spread the seafood love with friends and family.
Yes, it’s that simple to go pescatarian! It’s essentially a vegetarian diet with a delicious seafood spin. No need to completely overhaul your eating habits—simply swap some seafood into your favorite dishes (like burgers, salads or tacos) or give one of these meal plan recipes a try!
Before you know it, you’ll be enjoying the recommended 2 to 3 servings of seafood weekly—as suggested by the Dietary Guidelines for Americans. And that includes the added bonus of all the incredible nutrition that seafood provides—like heart-healthy omega-3s, muscle-building protein and a boatload of essential vitamins and minerals (just to name a few!).
Happy National Pescatarian Month! We hope it’s a tasty one!
Breakfast/Brunch
Topping your toast with easy-to-cook shrimp gives you plenty of protein, selenium and vitamin B-12— which help you stay full longer, support heart and brain health and boost your mood and memory!
Breakfast Pizza with Smoked Salmon
With smoked salmon, veggies, two cheeses and fresh basil—this recipe is everything your family loves in a breakfast-friendly pizza package!
Shrimp and Egg Breakfast Burritos
Since these tortillas come together in less than 30 minutes—try freezing a batch ahead of time so you can just zap one in the microwave on your way out the door.
This luxe, hearty hash elevates any brunch and plates beautifully—all thanks to the flaky smoked salmon, red-skinned potatoes and colorful bell peppers.
We are so over boring bennys. Bring on the crab! If you’ve got 20 minutes, then you can master this restaurant-worthy meal.
Turmeric Smoked Salmon Breakfast Bowl
Set out all the ingredients and let your family customize a bowl to their heart’s content— for a wholesome (and super simple) breakfast!
One omelet yields four generous servings, which means everyone sitting down together at the same time and quickly. Not too shabby for a 15-minute meal!
Lunch
Light, refreshing and incredibly tasty—this snappy little slaw serves up some serious crunch and will have you adding a bite to each forkful of fish.
Air Fryer Healthy Beer Battered Fish and Chips
Trust us! All you need is an air fryer and a mist of olive oil for a healthier plate of traditional fish and chips—that still tastes like it came from a good ol’ corner pub!
Bowls are still having a moment and we aren’t mad about it! It’s such an easy way to serve seafood with so many different flavors and textures—all in one quick dish.
Take a trip to the Florida Keys, without ever leaving your kitchen! Our reuben recipe keeps it simple—so you can enjoy some sweet lobster in about 20 minutes.
Air Fryer Shrimp Po’ Boy Burger with Remoulade Sauce
Thanks to a light, cornmeal-panko coating, these scrumptious shrimp patties are just as crunchy as their popcorn-shrimp counterparts, but extra juicy inside—for the best of both worlds!
Add a little extra flavor to your lunchtime routine by trying out this super versatile taco recipe. Don’t have cod in the kitchen? Tilapia and mahi-mahi work well, too!
Seared Scallop Salad with Blueberries
Once you see how manageable it is to make scallops at home, you will add them to pasta and rice dishes regularly—both for the health benefits and fantastic flavor!
Dinner
Mediterranean Baked Shrimp with Feta
Pair this dish with brown rice or whole-grain pasta for a nourishing entrée—or with toasted baguette slices for a tapas that’s sized to share!
Grilled Halibut with Walnut Pesto
Chock-full of superfoods like arugula and walnuts—our nutritious take on pesto is the perfect pairing with low-fat and low-calorie halibut!
Instant Pot Pasta with Red Sauce and Clams
Cooking clams in the Instant Pot is a game-changer. You can make sauce and pasta in the same pot, at the same time—all in under 25 minutes.
Swapping in seafood to make low-maintenance comfort food is our favorite way to up the nutrition—while still enjoying all the creamy, cravable goodness lasagna has to offer!
Replace milk with Greek yogurt and use puff pastry instead of a double crust for hearty golden-domed pies that still highlight all the delicate seafood flavors.
Air Fryer Maple-Glazed Salmon with Brussels Sprouts
The true secret of this easy salmon recipe lies within the extraordinary sauce—combining the best balance of flaky fish, spicy sriracha, savory soy sauce and sweet maple syrup!
Tilapia with Black Bean and Mango Salsa
With a balance of fiber-rich carbohydrates, protein and heart-healthy fats—this delicious recipe should be your go-to when you want to focus on easy clean eating.
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