Happy October, Seafoodies!
We always look forward to October—the return of fall outdoor activities (corn maze, anyone?!), spooky decorations and, yes, even those pumpkin spiced lattes. But for foodies like us, we have to be honest—we love celebrating National Pescatarian Month just as much as we love carving jack-o’-lanterns. (Okay, maybe even a little bit more!) This is our favorite time of year to highlight the pescatarian lifestyle and show just how easy it is to make seafood the centerpiece of your plate while still enjoying all your favorite plant-based foods.
So what exactly is a pescatarian? Simply put, it’s someone who eats fish and seafood but avoids other meats like chicken, beef and pork. Think of it as a plant-forward diet that includes protein-rich seafood. You still get to enjoy fresh vegetables, whole grains, legumes, dairy and eggs—plus all the incredible health benefits and taste that seafood is known (and loved) for.
Speaking of health benefits, this is another reason to celebrate going pescatarian. Options like cod, shrimp, scallops and tuna are an exceptional high-quality lean protein source that supports muscle development and keeps you satisfied longer. Omega-3 fatty acids from fish like salmon and sardines actively support cardiovascular health and brain function. Plus, seafood delivers essential nutrients like vitamin D and selenium that most adults and kids already don’t get enough of in their regular diet. Studies show that pescatarians often have lower rates of heart disease and may even have longer lifespans compared to those eating traditional Western diets.
With all these benefits, who wouldn’t want to go pescatarian?! But we totally understand that sometimes making wellness changes is easier said than done. A busy schedule, not knowing what to cook or current eating habits can be big obstacles between your best intentions and what ends up on the dinner table (we’ve all been there!). So we’ve put together an amazing meal plan with 31 beginner-friendly recipes as a fun challenge to get your pescatarian journey started off on the right fin!
No matter what your cooking style or lifestyle, we’ve got a pescatarian path that fits perfectly.
The Pesc-adventurer: Travel-loving Seafoodies can pick a destination, and there’s a recipe below to take you there. Think: Grab n’ Go Mediterranean Salmon Frittata Cups, Instant Pot Curried Mussels and Roasted Chilean Sea Bass with Ginger Citrus Soy Sauce!
The Pesc-early bird: Morning person? Power up everyone’s day by fixing a hearty breakfast or brunch, like our Avocado-Crab Benny or Everything Salmon & Egg Breakfast Hand Pies.
The Pesc-entertainer: Party planners can make seafood the star of their October events! May we suggest our modern take on a classic with Ceviche-Style Bloody Mary Shrimp Cocktail, followed by a trendy Seacuterie Board?
The Pesc-grillmaster: If you’re happiest cooking over high heat with tongs in hand, be sure to check out our Blackened Tilapia and Watermelon Salsa Crostinis and Grilled Shrimp Tacos!
The Pesc-competitor: Always up for some kitchen competition? Choose any of the lip-smacking air fryer or Instant Pot recipes in our Meal Plan (Air Fryer Lobster Burgers or Instant Pot Cod Tikka Masala, anyone?!) and challenge your partner to see who can get a meal on the table fastest!
The Pesc-evangelist: Already living the pescatarian dream? There’s no better way to get the word out than by enjoying a new seafood meal with others at home or your favorite restaurant!
Many people find that seafood actually offers more variety than they initially expected. Just choose the best pescatarian path for your household and start by designating two or three days a week as “seafood days” instead of your usual meat-based meals. Keep a few canned options like tuna, salmon and sardines in your pantry for quick protein additions with hardly any prep needed. You’ll be getting your 2 to 3 servings of seafood a week as recommended by the Dietary Guidelines for Americans and following a pescatarian lifestyle with fresh inspiration and new flavor combinations in no time!
So this October, we challenge you to explore what a fish-forward lifestyle could look like. For the health benefits, versatility or simply to try something new—National Pescatarian Month is the best time to savor some seafood and discover how delicious and satisfying this way of eating can be.
Here’s to your health—you’ve got this!
Breakfast
Turmeric Smoked Salmon Breakfast Bowl
This dish has so many things going for it: It’s filling and nutritious, the flavors really pop, it’s a simple-to-assemble bowl and it’s incredibly on point for brunch (or any other occasion, really).
Whole-grain bread and cumin-laced avocado provide the creamy-crunchy foundation you know and love. But it’s the quick-cooking shrimp, sautéed with lime and the right amount of spice—that makes an amazing dish even better!
Our cravable take on a classic eggs Benedict keeps all the essentials (a perfectly poached egg and slightly crisp English muffin) but adds in a health boost with the outstanding combination of sweet, flaky crab and creamy avocado.
Salmon packs a boatload of essential omega-3 fatty acids, which help to boost heart and brain wellness. We recommended using a pouched or tinned version when whipping up this breakfast to keep things simple and cook-free.
Gluten-free Lobster Crepes with Creamy Champagne Sauce
A celebration of good food and good company, we’ve crafted a crepe batter that achieves that coveted thin and lacy texture without a speck of gluten and a creamy champagne sauce (Yes, you read that right—champagne!) that delicately cradles succulent lobster meat in every bite.
Grab n’ Go Mediterranean Salmon Frittata Cups
Start with the protein trifecta of eggs, cottage cheese and omega-3-rich salmon to keep you satisfied all morning long. If you think cottage cheese is an odd addition, think again—it adds a beautiful, fluffy texture to each bite that can’t be achieved by only using eggs.
Everything Salmon & Egg Breakfast Hand Pies
You’ll probably want to devour these pies as soon as they emerge from the oven, but they’ll keep well in the refrigerator or even the freezer. Baking them the night before an early morning is a no-brainer—heat up in the microwave before you hit the road or once you get to the office.
Cheesy Shrimp Breakfast Casserole
Many breakfast casseroles include bread and milk, but you won’t miss them in this lightened-up creation. Just layer sautéed kale, onions, mushrooms and peppers in a 9 x 13 pan, pour in whisked eggs and seasonings and top with shrimp and Swiss cheese! It’s as good as it sounds!
Appetizer
No special equipment or chef-level skills are needed to master this melt—a few ingredients, some spices and about 30 minutes. Pull this luxury sandwich recipe out sometime this month when you want something that feels elevated but that doesn’t require a major kitchen production.
We tested a bunch of ingredient combinations before coming up with this hands-down delectable recipe mix, but there are SO MANY ways to build your platter. Seacuterie boards are incredibly versatile and can be customized for any occasion.
Ceviche-Style Bloody Mary Shrimp Cocktail
Crisp celery both within the ceviche mixture and as a garnish, provides that quintessential Bloody Mary crunch. And yes, there’s a splash of vodka for authenticity, though you can easily substitute non-alcoholic vodka to keep it family-friendly without losing that signature taste.
All the elements of your favorite sushi roll without any extra hassle—in under 30 minutes, your oven will be bubbling with 12 baked sushi cups that are budget-friendly and better than takeout!
Crispy Rice Roll with Spicy Tuna
We like to top these rolls with some chopped cucumber and avocado or a sprinkling of sesame seeds—but you can improvise the garnish or omit it entirely. They’re delicious either way!
Blackened Tilapia and Watermelon Salsa Crostinis
Hot take: Tilapia deserves more attention in your regular mealtime rotation. This adaptable white fish stands out when paired up with watermelon for this sweet spin on crostinis, takes on whatever seasoning you throw its way, delivers serious nutritional benefits and is quick cooking.
As the weather gets cooler, there’s nothing like a steaming pot of mussels to warm you up! Plump, tender and simmered in an exotic blend of coconut milk, wine and spices—serve mussels immediately over linguine or with some crusty bread to sop up every drop of the wonderful sauce. Plus, this recipe is as simple as it is delicious!
Lunch
Made primarily from Alaska pollock, surimi delivers a sweet, mild seafood flavor with incredible versatility and convenience—but how to use this marvelous multitasker? Look no further than this healthy lunch recipe.
The air fryer makes this recipe remarkably straightforward—no flipping, no monitoring, no weather considerations. Simply form your patties, give them a quick chill in the fridge to firm up (5 minutes!) and then let the air fryer do its thing!
Seared Scallop Salad with Blueberries
Scallops provide a healthy dose of potassium and magnesium, which is beneficial to the heart and brain. And when cooked properly, scallops also have a beautiful crunch on the outside but are tender and sweet on the inside.
Grilled Mediterranean Cedar Plank Salmon Gyros
Store-bought tzatziki and whole-wheat pitas streamline the prep, so assembly of this fantastic lunch is easy-peasy and cleanup is a breeze! Plus, you can use this same method to cook virtually any fish.
Y’all may be aware that we’re pro-pescatarian, but did you know we’re tacotarian as well? These fit the bill on both with juicy shrimp getting a quick toss in a mixture of lime, garlic and kicky spices.
We mentioned that flavored shelf-stable salmon (and tuna, too) are great to keep on hand because they make it easy to whip up a delicious and nutritious dish—just like these salmon burgers!
Reminiscent of a restaurant favorite, add a single serving bag of chips or some cut veggie sticks as a side before sinking your teeth into a crispy fish fillet with a hint of heat and crunch that’s downright addictive.
It’s easy to be a pescatarian and gluten-free! Sub out wheat pasta for a protein-rich lentil or chickpea pasta instead, then layer your veggies and toss in some tuna for a low-calorie, heart-healthy protein source that will keep you fueled up for whatever adventures await.
Dinner
Sheet Pan Tuna Steaks with Vegetables
With protein and omega-3s from the tuna steak, vitamins K and A from asparagus and potassium from the potatoes all on your plate—no wonder a one-pan meal is the ultimate dinner option in the Dish on Fish kitchen.
Instant Pot Fish Tortilla Soup
If you’re a fan of seafood and soup, this supper is calling your name! Your go-to favorite might have finally met its match with this similar-style fish soup, which brings something completely different to the table—yet still feels like good-old-fashioned fare.
Roasted Chilean Sea Bass with Ginger Citrus Soy Sauce
As an added plus for home cooks, Chilean Sea Bass is practically impossible to overcook, thanks to its snow-white flesh and large, tender flakes. Making it a phenomenal confidence-building fish for Pescatarian beginners or anyone looking to try something new!
Serve your finished cod tikka masala over fluffy basmati rice, scoop it up with warm naan bread or pair with your favorite veggies. No matter how you plate it, this wholesome meal is sure to satisfy.
Traditionally, paella is prepared over an open fire in a wide, shallow pan—but with a little help from our taste-tester-approved recipe and a Dutch oven, the complex flavors can easily be recreated on a stovetop.
Asian-Style Scallops with Vegetable Noodles
Take zoodles to the next level by introducing some crisp carrot and cucumber curls to the mix. Voodles are a breeze to create at home with a spiralizer or peeler, or you can find them pre-cut in the produce aisle to save some precious time.
Mediterranean Baked Shrimp with Feta
Perfectly cooked shrimp is the undisputed star here (you’ll want to bake it until it’s springy to the touch)—then an inviting mélange of bright tomatoes, red and yellow bell peppers and bold seasonings provides the Mediterranean base for this colorful dinner.
Keep it simple when going pescatarian! Add in a handful of hearty kale, sweet potatoes, some spices and a sprinkle of Parmesan cheese to canned crab meat and store-bought gnocchi—in 15 minutes, it will be time to set the table.
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