Pescatarianism or the Pescetarian Diet has grown in popularity among Australian consumers, according to Google Trends the Interest around Pescatarianism has exponentially grown over the last 20 years.

In this article you’ll be able to find all the basics about the Pescetarian Diet, scientific and non scientific reviews, recipes, and product recommendations you can easily buy in Australia

 Pescetarian diet

In General a pescetarian diet, incorporate seafood while excluding the consumption of other types of meat

Before we are able to deconstruct the Pescetarian diet we need to define what a diet actually is, to do so we are going to use Dr Barb Leonard’s definition. Dr Leonard’s  defines a diet as the food and drink a person consumes daily and the mental and physical circumstances connected to eating.

It is important to note that the precise definition ascribed to pescetarianism and the selection of foods included in a pescetarian’s diet — varies by the individual. According to a study completed by the University Of California – San Francisco most pescetarians  avoid land-based meats and tend to converge with vegetarians (whose food choices, also vary significantly from person to person).

Benefits: 5 scientific reasons To Be A Pescetarian

There are 5 main scientific benefits to following a pescatarian diet:

  1. It reduces your levels of blood cholesterol and blood pressure and reduces risks of diabetes and metabolic syndrome. Adventist Health Study 2
  2. It Reduces risks of heart disease, less dementia and depression, smarter kids, lower rates of type 2 diabetes and cancer.  The Pescetarian Plan
  3. Omega 3 reduces inflammation, improves cardiovascular function and reduces major coronary events. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life
  4. It improves your brain health, fish consumption is  associated with a significant reduction in the incidence of non‐Alzheimer’s and Alzheimer’s dementia.  Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases
  5. It’s high in nutrients that other diets lack. The Netherlands Cohort Study−Meat Investigation Cohort; a population-based cohort over-represented with vegetarians, pescetarians and low meat consumers.

What is a Pescetarian?

pes·ce·tar·i·an or pes·ca·tar·i·an\pe-skə-‘ter-ē-ən\ noun(probably from Italian pesce fish (from Latin piscis) + English vegetarian): one whose diet includes fish but no meat

A Pescetarian (sometimes also called Pesco vegetarians) are individuals who consciously decide not eat land-based meat, for moral or health reasons.

From a health perspective pescatarians are trying to enhance the benefits of  plant-based diets by adding fish protein and its micro/macro nutrients, like omega 3 and vitamin d

Diet Plan

This section is intended to provide a clear plan for any of you starting out on the pescetarian diet. Listed below are some suggestions for sources of fish that you should consider include to your diet:


  • Try to balance out your consumption of seafood to control how much you spend on groceries, as fish tends to be a bit  little more expensive than meat.
  • Focusing on correct protein intake is very important when following a fish diet.
  • Feel free to to add or reduce meals based on your health/fitness goals
  • The equation is relatively simple: start with a healthy base of food of plant origin, and positive health benefits from seafood.

7 day meal plan


Here, we give examples of recipes for meals that a you should consider when choosing a pescatarian diet:

Tuna Poke Bowl

Mediterranean Spiced Salmon & Vegetable Quinoa

Blackened Tilapia Salad

Tilapia Fish Sticks

Do Vegetarians Eat Fish? Is “Pesco vegetarian” a thing?

How To Become A Pescatarian

In this section, we look at the specific step by step guide you need to become a pescetarian in Australia,

  • Step 1: Design your pescetarian diet.
  • Step 2: Prep your kitchen
  • Step 3: Stock your kitchen
  • Step 4: Cook your meals
  • Step 5: Enjoy

Environmentally Responsible Fish To Eat

Australians consume a lot of large oceanic fish (i.e tuna), as well as farmed fish (salmon). If you are trying to find a balance between health and sustainability here’s a list of the your options available in Australia.

High Nutrition and Sustainability

  1. Sardine
  2. Herring
  3. Oysters
  4. Mussels
  5. Anchovy
  6. Mackerel
  7. Bream

Medium Nutrition and Sustainability

  1. Blue Grenadier
  2. Ling
  3. Silver Perch
  4. Tuna

Low Nutrition and Sustainability

  1. Tilapia
  2. Basa
  3. Prawns

Note: Salmon is highly nutritious but not very sustainable

Image Taken from

Seafood Consumption in Australia

According to the Australian Department of Agriculture, Australia’s consumption of seafood increases, on average, at an annual rate of 0.8% and  the apparent consumption per person is about 13.9 kilograms per year.

Potential Risks

However, in certain circumstances, fish farming can: The pescatarian diet may also be expensive or difficult to maintain when people live some distance from coastlines or fresh waterways.

However, some types of fish may absorb mercury from their environment, so certain people may need to limit their intake.

Facts From Wikipedia

Scientific Citations

  1. Anne MJ Gilsing, Matty P Weijenberg, R Alexandra Goldbohm, Pieter C Dagnelie, Piet A van den Brandt & Leo J Schouten, Netherlands Cohort Study – Meat Investigation Cohort; a population-based cohort over-represented with vegetarians, pescetarians and low meat consumers
  2. Duo Li, Effect of the vegetarian diet on non‐communicable diseases
  3. Rosemary Carey, Kyle Chesterman, Jordi Menkhorst, Megan Metz, Isabella Vicentin,  Switch to Pescetarian: A Sustainable Option
  4. Cory King, University of Central Florida, Vegan, and Pescetarian Consumers and Their Participation in the Green Movement
  5. Kyle F.Davis,Jessica A Gepharta,  Kyle A. Emery, Allison M Leach, James N Gallow, Paolo D’Odorico, Meeting future food demand with current agricultural resources


What can Pescetarians not eat?

Pescetarians eat fish, so they don’t eat steak, chicken, pork or any other kind of meat .

Is it healthy to be Pescatarian?

In General A pescatarian diet Is Heathly as long as people avoid fish with high levels of mercury.