Pescatarian Diet

Those who are looking to carve out a healthier lifestyle could consider the pescatarian diet. Pescatarians avoid meat and poultry, choosing instead to eat fish and seafood, along with the foods that vegetarians commonly eat – fruits, vegetables, whole grains, nuts and seeds, dairy and eggs.

The good stuff

Fish is an excellent source of protein, low in saturated fat and rich in healthy omega-3 fatty acids, which are naturally found in fish oils. Salmon and trout – two Northwest favorites – along with mackerel, cod and herring are all fresh fish that are rich in omega-3. Shellfish, such as clams or crabs, are high in omega-3, too.

Luckily, the Oregon Coast is home to many delicious varieties of clams, as well as the outstanding Dungeness crab, so the local seafood bounty is yours to enjoy. Ask the team members in your Market’s Meat & Seafood Department which fish or shellfish are available fresh and in season. All of our seafood is sustainably sourced, whether it’s wild caught, previously frozen or farm-raised.

Delicious and easy to cook

A versatile ingredient, seafood marries well with many flavors, making it the perfect protein to combine with fresh herbs and seasonal produce, such as citrus or winter greens. Be sure to check out our many produce offerings, as well as the seafood choices from your Market Kitchen.

At home, fish cooks easily and quickly, usually within 15 minutes. Squeeze some fresh lime or lemon over the fish when it’s removed from the oven and dinner is done. So easy and delicious! Our Seafood Department also offers many pre-seasoned, marinated and stuffed seafood options to make cooking on busy week days even easier.

As with all things, eat in moderation

Health studies have tied the regular eating of red meat to increased risks of cardiovascular disease, diabetes and certain cancers. Adding other, healthier sources of protein to your diet, such as seafood and legumes, can minimize the long-term effects of regularly eating red meat.

It’s important to note that some kinds of fish, like tuna, have higher levels of the heavy metal mercury, which can cause health problems, so consider eating these with less frequency. A pescatarian diet, focuses on fish with lower levels of mercury, like salmon or trout.

And of course, the foods that vegetarians commonly eat round out and complement seafood quite nicely, including eggs and cheese to make a seafood quiche, roasted vegetables to make a delicious side dish, or whole grains, such as brown rice, to make a tasty bed on which to serve your cooked fish.

For recipe ideas, visit our seafood recipe collection.

Published On: January 12th, 2022

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