Pescatarian Done Right: Omega‑3, Protein & Low‑Mercury Choices for a Lean, Green Plate
Eating fish 2–3 times a week cuts heart‑disease risk 15 %, but watch mercury—this guide shows you how to balance nutrients, sustainability and budget.
Hook
**Swapping red meat for fatty fish twice a week slashes LDL cholesterol by 9 % in just eight weeks (JACC 2024).**
TL;DR
- Pescatarian = plant‑based + seafood, no other meat
- Eat 2 servings oily fish + 1 serving low‑mercury white fish weekly
- Cover B12 & iron with mussels, eggs or fortified foods
- Pick MSC/ASC labels to keep oceans healthy
What is a pescatarian diet?
Primarily plants plus **fish & seafood**; excludes poultry and red meat. Variants: ovo‑pescatarian (adds eggs) or dairy‑free pescatarian.
Macro balance & key nutrients
| Macro | %kcal | Pescatarian sources |
|-------|-------|---------------------|
| Protein 20 % | Salmon, shrimp, Greek yogurt |
| Carbs 50 % | Quinoa, fruit, legumes |
| Fat 30 % | Olive oil, nuts, fish omega‑3 |
Omega‑3 & mercury cheat‑sheet
| Fish (100 g) | EPA+DHA (mg) | Mercury rating |
|--------------|-------------|---------------|
| Sardines | 1 480 | ★ Low |
| Salmon (wild) | 1 200 | ★ Low |
| Cod | 280 | ★★ Medium |
| Tuna (albacore) | 900 | ★★★ High → limit 1× week |
Nutrients to watch
- **Vitamin B12** – 100 g clams = 2 600 % DV
- **Iodine** – seaweed snacks 1‑2 g cover 50 % DV
- **Iron** – mussels 6.7 mg/100 g + vitamin C‑rich veg to boost absorption
Sustainability picks
- Choose pole‑and‑line tuna, farmed mussels (filter feeders, low impact)
- Avoid: imported shrimp from mangrove‑cleared farms
- Seasonality: eat sardines, mackerel in summer (abundant stocks)
1‑day pescatarian menu (~110 g protein)
• **Breakfast**: Greek yogurt + berries + chia (20 g P)
• **Lunch**: Sardine‑avocado toast + salad (30 g P)
• **Snack**: Roasted chickpeas (10 g P)
• **Dinner**: Grilled salmon, quinoa, steamed broccoli (50 g P)
Practical tips
- Buy frozen wild fish—cheaper, same omega‑3.
- Marinate fish in lemon/lime to cut fishy odour.
- Keep canned sardines in pantry for quick calcium + omega‑3 hit.
Myth vs fact
| Myth | Fact |
|------|------|
| “Fish is full of toxins.” | Most low‑trophic fish (sardines, salmon) are low in mercury & PCBs.
| “You’ll miss iron without red meat.” | Shellfish & legumes cover RDA easily.
| “Seafood diets harm oceans.” | Certified wild or bivalve aquaculture can be carbon‑light.
Take‑home message
Rotate low‑mercury oily fish with plant staples, mind B12/iodine, pick sustainable sources—and a pescatarian plate will power heart, brain and planet alike.
References
1. Mozaffarian D et al. *J Am Coll Cardiol* 2024.
2. FAO. *State of World Fisheries* 2025.
3. NIH ODS Omega‑3 Fact Sheet 2024.