Monthly Meal Plan: 31 Recipes to Help You ‘Go Pescatarian’ in October


Happy National Pescatarian Month, Seafoodies!

The Dish on Fish team is thrilled to kick off the second annual National Pescatarian Month. In partnership with National Today, this is an opportunity to learn more about one of the most healthful, fulfilling and tasty lifestyle options available: pescatarian. We’ve developed a fun challenge to help you jump (or dangle a big toe) into the pescatarian waters. More on that in a minute!

But first, a refresher on what exactly is a pescatarian diet. Basically, pescatarians consume a heavily plant- and seafood-based diet. Think: vegetarian diet with seafood. About 5% of Americans identify as pescatarian. Health experts say there are measurable benefits to a seafood-based diet—such as reduced risk for heart disease, diabetes and cancer—whether we’re everyday pescatarians or just enjoy a weekend seafood meal while dining out with friends.

So, about that challenge … if you’ve been thinking about adding more seafood to your life, take our challenge to “Go Pescatarian” this month by incorporating seafood into your meal plan at least two to three times each week. Whether you’re dining at a local restaurant, ordering takeout or cooking at home, swap in seafood often. To give you plenty of pesc-inspiration, we’ve put together a mega Meal Plan for October, which is one of our largest and most tempting recipe roundups yet—including a recipe for every day of the month! It’s a Seafoodpalooza!

As with any challenge, you’re likely to be more successful if you make it your own. There are so many ways to participate in the challenge! Here are some suggestions based on some different Seafoodie personality types:

  • The Pesc-adventurer. Travel-loving Seafoodies can pick a destination, and there’s a Meal Plan recipe to take you there. Think: New England scallops, Caribbean shrimp, Argentinian chimichurri!
  • The Pesc-early bird. Morning person? Power up everyone’s day by fixing a hearty breakfast or brunch, like our Cast-Iron Smoked Salmon Hash or Crab Toasts with Smoky Garlic Mayo.
  • The Pesc-entertainer. Party planners can make seafood the star of their October events! May we suggest the aptly named Party Shrimp followed by some Horseradish-Crusted Cod with Lemon Roasted Potatoes?
  • The Pesc-grillmaster. If you’re happiest cooking over high heat with tongs in hand, be sure to check out our Char-Grilled Honey Parmesan Oysters and Baja-Style Fish Tacos!
  • The Pesc-competitor. Always up for some stiff competition? Choose any of the lip-smacking recipes in our Meal Plan and challenge your friends to a seafood cookoff!
  • The Pesc-evangelist. Already living the pescatarian dream? There’s no better way to get the word out than by enjoying a seafood meal with others at home or your favorite restaurant!

Throughout the month, we’ll be sharing many more pescatarian info and tips to keep you motivated. So, let’s move on to the recipes! Ready. Set. Go Pescatarian!

Breakfast

Cast-Iron Smoked Salmon Hash 

Brighten your morning with this sizzling hash that’s tailor-made for the pescatarian table, with smoked salmon, crisp potatoes and a tangy yogurt dressing.

Avocado Toast with Smoked Salmon and Calabrian Chili 

Luscious smoked salmon combines with a tomato-chili blend and garlicky guac for an avocado toast like no other!

This recipe is courtesy of HEB.

Crab Toasts with Smoky Garlic Mayo 

Ideal for a savory brunch bite, these lemony crab toasts with shallots and garlic-paprika mayo are a pescatarian taste treat.

This recipe is courtesy of Hannaford.

Lunch

Chilean Salmon Gravlax Tartine with Red Beet Infusion [VIDEO]  

Enjoy this gorgeous salt- and sugar-cured salmon recipe from Salmón de Chile on your favorite toasted bread with a schmear—its taste and convenience are hard to “beet”!

Mackerel Millet Cakes with Cranberry Fattoush Salad

Spicy, tangy and packed with flavor, these Middle Eastern mackerel cakes are loaded with omega-3s and vitamin B-12.

This recipe is courtesy of Seafood Nutrition Partnership.

Alaskan Salmon Burger Stuffed Pitas

Tender flaked salmon, crunchy slaw and creamy ranch dressing make these heart-healthy pita pockets a satisfying lunch or light dinner.

This recipe is courtesy of Seafood Nutrition Partnership.

Gluten-Free Crab Cakes 

No breadcrumbs required! The “filling” in these exceptionally well-seasoned crab cakes is riced cauliflower and panko, so they’re guiltless and tasty.

Baja-Style Fish Tacos 

A pescatarian fiesta awaits! Transport yourself to Mexico with these good-for-you grilled tacos loaded with spiced fish, crunchy slaw and lime-spiked crema.

Baja Style Fish Tacos

Beer-Battered Cod 

When you’re craving a fish fry, only beer batter will do! Try this light and crispy cod in tacos, on a salad or just on its own with some tartar or cocktail sauce.

Thai Fish Cakes 

Packed with complex Thai flavors like red curry paste, fish sauce and lime juice, these authentic, golden-brown fish cakes (Tod Mun Pla) are surprisingly straightforward to make at home.

Sriracha Shrimp Sushi Bowl 

This spicy, 10-minute dish blends briny shrimp with avocado, fresh-cut veggies and rice for a super-quick anytime meal. Adjust heat to your liking!

Scallops Over Brussels Sprouts Salad 

Seven ingredients and 15 minutes! That’s all that’s standing between you and these simply sensational scallops with a cranberry-walnut vinaigrette.

Seared Tuna with Soba and Edamame 

Another easy-cook meal, this sesame-crusted tuna, fresh soba and seared edamame combo is a keeper!

This recipe is courtesy of Harris Teeter.

Razor Clam Chowder with Black Truffles, Turnips and Thyme 

And now for a bit of a splurge! This creamy chowder brings together Manila and razor clams, earthy root vegetables and a dash of black truffles.

Snacks and Apps

Seaside Crab Dip 

Crab, Boursin, Old Bay and a splash of cream give you a baguette-ready app in 5 minutes!

This recipe is courtesy of Alaska Pollock.

Lobster Avocado Toast  

Wowza! Juicy lobster and fresh jalapeño up the flavor quotient on this mashed avo-and-tomato fave. 

This recipe is courtesy of Seafood Nutrition Partnership.

Char-Grilled Honey Parmesan Oysters 

These charred and cheesy oysters will give you an indulgent taste of N’awlins at home. Let the good times roll!

Classic Steamed Clams 

Steamers, pure and simple! This traditional clams recipe calls for prepared garlic-parsley butter (which is definitely a time-saver!) but you can easily compound your own.

This recipe is courtesy of Wegman’s.

Broiled Oysters with Sriracha and Lime 

This spicy happy-hour app is another great excuse to celebrate bivalves! And since they’re loaded with protein, zinc, iron and other important nutrients, oysters are a snack you can feel good about, too.

This recipe is courtesy of Harris Teeter.

Party Shrimp 

Always a crowd-pleaser, these attention-grabbing shrimp are marinated in olive oil and spices, then simply broiled.

This recipe is courtesy of Sam’s Club.

Dinner

Spaghetti with Lemon, Basil and Scallops 

Perfectly pescatarian, this simple lemon-garlic scallop dish makes pasta night something to celebrate!  

This recipe is courtesy of ECSGA.

Instant Pot Curry Shrimp Chowder 

Ginger, garlic, tomato and a surprise shot of almond butter give this warming shrimp curry an exotic complexity you just have to taste to believe!

This recipe is courtesy of Seafood Nutrition Partnership.

Baked Wild Alaska Pollock with Olive Tapenade, Lemon Couscous and Harissa Beurre Blanc 

A briny tapenade marinade is the secret to this flavorful pollock dish accented with lemon and chili paste.

This recipe is courtesy of Alaska Pollock.

Caribbean Shrimp with Tropical Fruit 

Jerk-seasoned shrimp pair perfectly with mango, kiwi and coconut in this island-inspired dish.

Spicy Clam Pasta 

An Italian classic, this linguine and clams dish can be yours in 20 minutes!

Roasted Alaska Cod with Kale Pesto and Tomato Jam 

This oven-roasted cod is topped with a kale and toasted macadamia pesto, plus a homemade tomato jam for just the right pop of acidity. We thank our friends at Alaska Seafood for sharing this recipe!

This recipe is courtesy of Alaska Seafood.

New England Scallops in Maple Syrup 

Maple syrup may sound unusual in a seafood recipe, but trust us… it’s divine when paired with mustard, basil and tender scallops! This creative pescatarian dish, which can be grilled or sautéed, comes to us from our friends at NH Community Seafood.

Chimichurri Shrimp 

Juicy shrimp are sautéed until golden brown, then tossed with a piquant herb, garlic and lime sauce you’ll want to eat by the spoonful!

This recipe is courtesy of Harris Teeter.

Horseradish-Crusted Cod with Lemon Roasted Potatoes 

If you like horseradish in your cocktail sauce, you’ll love it in this panko-topped cod dish accompanied by roasted lemon-garlic potatoes.

This recipe is courtesy of Hannaford.

Pan-Seared Alaska Salmon with Pistachio-Parsley Pesto 

Pescatarian tip: Cook fish from-frozen to save precious time! Thanks to our friends at Alaska Seafood for this boldly flavored and hassle-free 20-minute dish.

This recipe is courtesy of Alaska Seafood.

Foil Packet Lemon and Herb Wild Alaska Pollock 

Going pescatarian doesn’t get much easier than this 20-minute meal from our friends at Genuine Alaska Pollock Producers. Wild Alaska Pollock is simply roasted to perfection in a foil packet with some olive oil and seasonings.

This recipe is courtesy of Alaska Pollock.

Remember to also check out our newly renovated e-cookbook, Everyday Seafood Recipes, which you can download here.





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