Best fish for pescatarians

Making good fish choices is important for everyone who enjoys a seafood meal occasionally, but choosing the right fish matters even more if you're on a pescatarian diet.

As your main source of protein, opting for high-protein fish is an important consideration for pescatarians, as is looking for fish with good healthy omega fatty acids.

However, not all fish are created equal!

Larger, predatory fish, like tuna, while very high in protein, can also contain high mercury levels due to biomagnification (where mercury accumulates as fish eat other fish). While enjoying a delicious tuna salad or tuna sashimi occasionally won't put you in danger, mercury-heavy fish shouldn't be your mainstay when following a pescatarian eating plan.

It's also important to consider how sustainably caught or farmed your fish is. Luckily, in Australia, we're blessed with an abundance of fresh, sustainable seafood options. Locally sourced, line-caught, and organically farmed are going to be some of your best seafood options.

 

Best fish for pescatarians in Australia

 

Tasmanian Atlantic Salmon

Salmon is one of the most popular fish options because it's not just delicious but versatile, full of healthy fats, and easy to cook with. It's rich in omega-3s, which are great for heart and brain health, and is an excellent source of protein, at around 20g per 100g of fish.

Tasmanian Atlantic Salmon is the most well-known and widely used salmon in Australia, with the majority of salmon production coming from Tassie. Salmon farming has become increasingly popular to make salmon more sustainable and allow depleted ocean stock to regenerate.

However, concerns over the safety of farmed salmon and its environmental impact have some preferring to steer clear of the fish farm.

Thankfully, the Aquaculture Stewardship Council (ASC) in Australia has rigorous standards that cover environmental, social, and economic aspects of salmon farming. Opting for ASC-certified salmon means you can enjoy this healthy fish while knowing it's been raised responsibly, sustainably, and without damaging the environment.

 

Sardines (Australian or Imported)

Sardines can get a pretty bad rap, mostly because people don't know what to do with them or are put off by them looking like fish. But in Portugal, they're known as 'Queen of the Summer' and are a staple in local cuisine. So, what do the Portuguese know that the rest of us are missing out on?

Sardines are low in mercury and high in calcium. They also have high-quality protein (around 25g of protein per 100g) and are full of heart-healthy omega-3s. They're also affordable and sustainable—Queen of the Summer indeed!

Sardines are among the most affordable fish options. They are readily available canned in supermarkets or fresh from fishmongers. Because of their fast growth and high reproduction rates, sardines are also one of the most sustainable fish.

In Australia, sardine fisheries are governed by the Marine Stewardship Council (MSC), which ensures fisheries with MSC certification are environmentally responsible, with population levels and health carefully monitored and maintained.

The wonderful thing about sardines is that they are so versatile and really easy to prepare. The fact that you can eat the bones means you don't need to worry about finicky de-boning, and you get a calcium boost at the same time. One of the most popular ways to cook fresh sardines is grilled (oven broiler, or over hot coals) and all you need is a little salt and a squeeze of lemon to have a delicious protein-rich meal. Canned sardines are great in pasta sauces, salads, or flaked on toast or a 'tuna salad' style sandwich.

 

Barramundi (Farmed or Wild)

Barramundi is probably the most iconic Australian fish, with its mild flavour, flaky texture and versatility. A 100g serving can count for over 40% of your daily protein needs, and this lean fish is perfect for those on a pescatarian diet watching their waistline.

Australian-farmed barramundi is environmentally friendly and a sustainable and healthy fish choice. The Australian Barramundi Farmers Association is committed to using no antibiotics, hormones, or growth promoters in Australian barramundi fisheries.

Barramundi is incredibly versatile and great for pan-frying, baking, and steaming. Barramundi tacos, BarramundI with lentils, Barramundi with chilli and shallot, or just the perfect seared and crispy-skinned fillet with vegetables are all easily achievable.

 

Flathead

Australia is the world leader when it comes to flathead – eating it, that is! With more than 40 varieties sustainably fished in Australian waters, this lean white fish is a good source of selenium and protein and a favourite for the iconic Aussie beachside meal – fish and chips.

Flathead is most common along the Australian East Coast and southern Australian waters. Australian flathead fishing and farming are tightly managed to ensure sustainability and low environmental impact.

Because of its delicate texture, flathead is best enjoyed fried or grilled.

 

Blue Mackerel

Blue mackerel is a smaller, oily fish with a strong flavour. It is a much-loved choice for BBQ and is perfect for withstanding the rigours of smoking.

Blue mackerel has a lower mercury risk than other varieties, like Spanish or King Mackerel, making it a great choice for pescatarians. It's also high in protein, with 20g per 100g, and is a complete protein—meaning it contains all nine essential amino acids. In addition, blue mackerel is also high in B12, potassium, and iron.

Like sardines, mackerel is a popular canning fish. It can be used anywhere you would normally use sardines; it's also great smoked and barbequed. Its high oil content means it can hold up against a longer, slower cooking process than lighter, flakier fish varieties.

 

Snapper

Snapper is a very popular fish in Australia. Its sweet, firm flesh makes it a regular on restaurant menus and home dinner plates alike.

While commonly available, snapper is a mid-food chain fish, which means it may contain a moderate amount of mercury, so it's best to enjoy snapper in moderation. When you do, snapper is great whole roasted, as it keeps its shape well. You can also pan-fry and grill filleted snapper.

 

John Dory

John Dory's delicate texture and flavour make it a favourite among fish lovers in Australia. With 20g of protein per 100g and a low fat content, it's also a favourite among health-conscious consumers. Pan-searing and steaming are some of the best ways to enjoy this delicacy.

John Dory is wild-caught in Australia's eastern and southern waters. In recent years, concerns around overfishing and bycatch have reduced catch quotas to protect this and other impacted species, which is why John Dory is on the more expensive side at the fish market.

 

Mullet

Mullet is a much-overlooked variety of fish, but it has so much to offer! It's high in protein, around 25g per 100g, and rich in omega 3s, potassium and B12 vitamins.

As a relatively fast-growing, quick-breeding fish found around the world, mullet is sustainable and affordable. Its firm, oily flesh is ideal for more rigorous cooking like smoking or barbequing, and it is wonderful baked with herbs in the oven.

 

Mussels and Oysters

Technically shellfish, mussels, and oysters are still a core part of the pescatarian diet. Muscles and oysters are excellent sources of zinc, iron, and B12s. Being readily available canned at all Australian supermarkets makes them an easy choice for a nutritious addition to a pescatarian meal or a quick snack on the go with crackers.

Muscles and oysters are sustainably farmed in Australia with low environmental impact, so there's really not much to worry about unless it's choosing the right kind of crackers!

 

Australian Herring

Australian Herring is small fish, low in mercury and high in protein, omega-3s, and vitamin D. Herring is a great choice for pescatarian eaters, as it contains more omega-3 fatty acids than some of the more well-known species like salmon or tuna and is low in mercury, making it a smart choice. Herring is popular smoked and canned, and is known under the name 'Kippers,' which are often enjoyed on toast as a nutritious breakfast in the UK. Herring is also a great whole-baked or barbequed option and is an affordable and sustainable choice.

 

Whiting

Southern Blue Whiting is the most common species of whiting found in Australian waters. Its flaky, delicate meat is ideal for pan-frying and grilling. This low-fat fish variety is high in protein and calcium, making it a great choice for pescatarians. Whiting is a popular recreational fishing species and is also available from certified Marine Stewardship Council (MSC) fisheries, making it a sustainable option.

 

Fish and seafood to avoid or limit

When choosing fish for a pescatarian diet, two main elements to consider are mercury levels and overfished or unsustainable species.

Fish high in mercury should be limited to a 'sometimes' meal, including shark or flake, swordfish, orange roughy, and king mackerel (note that blue mackerel is low mercury, so be careful when choosing your mackerel!). Tuna has taken most of the bad press for mercury in fish. However, it is still possible to enjoy this fish in moderation – limit your intake of albacore tuna, as it is high in mercury. Still, canned light tuna and skipjack tuna are considerably lower in mercury and safer for more regular consumption.

Orange roughy, shark, and swordfish are also not great in terms of sustainability, with their lower birth rates and longer maturation. These species are best left off the dinner plate and in the ocean. In Australia, John Dory has been overfished in the past. While regulations are in place to help rebuild populations, this species should be relegated to a 'sometimes' meal.

If you're unsure, the GoodFish Guide from the Australian Marine Conservation Society has a wealth of information about fish in Australian waters. You can look up individual species, and each comes with a green tick (healthy, sustainable) or a red cross (unsustainable, or high mercury) and a detailed explanation of why so that you can make informed choices on your pescatarian diet.

 

Health benefits of eating fish as a pescatarian

Omega 3 Fatty Acids

Fish is a great source of omega-3s, essential fatty acids the body can't produce sufficiently, making dietary intake critical for optimal health. Omegas are necessary for proper cell function, particularly in the brain and cardiovascular system. Some studies have shown adequate omega-3 intake linked to a decreased risk of diseases like Alzheimer's and dementia and reduced risk of cardiovascular disease and blood clotting. Because the body absorbs food-based sources better than pills, fish is ideal to ensure you have enough omega fatty acids in your diet.

Omega-3s are also associated with anti-inflammatory properties. Oily fish, like salmon, blue mackerel, sardines, and herring, are high in omegas and can help support arthritis symptoms and other inflammatory illnesses.

The benefits of omegas found in fish can also help those on a pescatarian diet with mood support and mental wellness. Omega-3s play an important regulatory role in the endocrine system, so adequate intake can positively impact mood and mental health related to hormone changes. This is particularly the case for women to support hormone fluctuations during their monthly cycle, during perimenopause, and after menopause. That's why you'll find healthy seafood options in our menopause diet plans.

 

Lean Protein

For pescatarians, fish is an excellent source of lean protein, complete with essential fatty acids to support muscle maintenance without the saturated fat of red meat. Protein is an essential nutrient needed by all cells in the body to function optimally, and fish is one of the most beneficial types of protein because it is easier to digest than red meat, comes with omega-3s, is high in zinc and potassium, and many varieties are also high in vitamin D and selenium.

 

Sample pescatarian meal plan using Australian fish

Being a pescatarian doesn't mean you eat fish every meal. At Dietlicious, our nutritionists recommend 2-3 servings per week, prioritising low-mercury choices. Here is a sample meal plan for pescatarians. You can also view and select from our pescatarian meals here.

Day 1

Breakfast – Smashed avocado with grain toast

Lunch – Baked eggplant with lentils and feta

Dinner – Thai red salmon curry with sweet potato and greens

Day 2

Breakfast – Coconut and blueberry porridge

Lunch – Spinach filo

Dinner – Vege lasagne

Day 3

Breakfast – Breakfast frittata

Lunch – Eggplant parmigiana with quinoa

Dinner – Goan fish curry

Day 4

Breakfast – Breakfast beans with GF toast

Lunch – Risotto cakes with pumpkin and pesto

Dinner – Spinach chana dhal with rice

Day 5

Breakfast – Tofu scramble with gluten-free toast

Lunch – Pasta with eggplant, basil + fetta

Dinner – Oven-baked barramundi and sauteed lentils

A registered dietitian can help you create tailored recipes and meal plans for plant based, mediterranean and pescatarian diets. Learn more about dietitian services here.

 

Summary

As a pescatarian in Australia, you are blessed with many fresh fish, seafood and vegetarian options. Some of the best include barramundi, blue mackerel, salmon, herring, and flathead—mussels and oysters, too!

When choosing your seafood, it's best to limit high-mercury fish like tuna and snapper to 'sometimes' meals and prioritise fish varieties with sustainable options.

Dietlicious offers a range of pescatarian friendly dishes across our meal plans that conform to healthy and sustainable fish choices, making it easier to access the health benefits of fish without worrying about the environmental and health impact.

Dietlicious can deliver tasty, chef-cooked pescatarian meals to your door, making sticking to a pescatarian diet not only easy, but delicious.