Plant-forward pescatarian cooking emphasizes fresh, wholesome, and plant-based ingredients while incorporating seafood to provide additional protein, rich nutrients, and exceptional flavour. Here are some delightful, creative, and nutritious recipes that beautifully highlight the natural goodness of vegetables, hearty grains, and perfectly prepared seafood.
Mediterranean Quinoa Salad with Grilled Shrimp
Ingredients
- Quinoa
- Shrimp
- Olive oil
- Lemon juice
- Cherry tomatoes, cucumber
- Red onion
- Kalamata olives
- Feta cheese
- Fresh parsley
- Salt and pepper
Instructions
- Cook quinoa according to package instructions, let it cool.
- Marinate shrimp in olive oil, lemon juice, salt, and pepper.
- Grill shrimp until pink and cooked through.
- In a large bowl, combine cooked quinoa, halved cherry tomatoes, diced cucumber, sliced red onion, olives, crumbled feta, and chopped parsley.
- Toss with olive oil and lemon juice dressing.
- Top with grilled shrimp and serve.
Vegetable Stir-Fry with Teriyaki Salmon
Ingredients:
- Salmon fillets
- Teriyaki sauce
- Broccoli
- Bell peppers
- Snap peas
- Carrots
- Baby corn
- Sesame oil
- Soy sauce
- Garlic
- Ginger
- Cooked brown rice
Instructions:
- Marinate salmon in teriyaki sauce for at least 30 minutes.
- Bake or grill salmon until cooked through.
- In a wok, heat sesame oil over high heat.
- Add minced garlic and ginger, stir-fry until fragrant.
- Add broccoli, bell peppers, snap peas, carrots, and baby corn, stir-fry until tender-crisp.
- Add soy sauce to taste.
- Serve vegetable stir-fry over brown rice, topped with teriyaki salmon.
Chickpea and Spinach Curry with Cod
Ingredients:
- Cod fillets
- Olive oil
- Onion
- Garlic
- Ginger
- Chickpeas
- Spinach
- Coconut milk
- Curry powder
- Turmeric
- Cumin
- Coriander
- Lime
Instructions:
- Sauté chopped onion, minced garlic, and ginger in olive oil until softened.
- Add curry powder, turmeric, and cumin, cook until fragrant.
- Add chickpeas and coconut milk, bring to a simmer.
- Add cod fillets, cover, and cook until fish is opaque and flakes easily.
- Stir in fresh spinach until wilted.
- Garnish with chopped coriander and a squeeze of lime juice before serving.
Roasted Vegetable and Tuna Nicoise Salad
Ingredients:
- Tuna steak
- Olive oil
- Dijon mustard
- Green beans
- Cherry tomatoes
- Baby potatoes
- Kalamata olives
- Hard-boiled eggs
- Mixed greens
- Lemon juice
- Fresh basil
Instructions:
- Roast baby potatoes with olive oil, salt, and pepper until tender.
- Blanch green beans until crisp-tender.
- Grill or sear tuna steak, seasoned with olive oil, salt, and pepper.
- In a large bowl, combine mixed greens, halved cherry tomatoes, kalamata olives, hard-boiled eggs, roasted potatoes, and green beans.
- Top with sliced tuna steak.
- Whisk together olive oil, lemon juice, Dijon mustard, and chopped fresh basil for dressing.
- Drizzle dressing over the salad before serving.
Zucchini Noodles with Pesto and Scallops
Ingredients:
- Courgette
- Scallops
- Basil pesto
- Cherry tomatoes
- Pine nuts
- Olive oil
- Garlic
- Parmesan cheese
- Salt and pepper
Instructions:
- Spiralize zucchini into noodles.
- Sear scallops in olive oil until golden brown on each side, set aside.
- In the same pan, sauté minced garlic until fragrant.
- Add zucchini noodles and cook until slightly tender.
- Toss zucchini noodles with basil pesto.
- Add halved cherry tomatoes and toasted pine nuts.
- Top with seared scallops and grated Parmesan cheese.
These plant-forward pescatarian recipes provide a variety of flavors and nutrients, ensuring balanced and satisfying meals.