Are There Disadvantages to a Pescatarian Diet?
Depending on your current diet, going pescatarian may represent a shift from how you’re used to eating. And if you’re unsure how to cook fish, you may find the transition tough. Luckily, fish and shellfish are relatively simple to prepare.
“People have an impression that cooking fish is difficult and elaborate, but in fact, it’s easier than chicken,” saysNicole Hallissey, RDN, a registered dietitian-nutritionist in New York City and the author of The Truly Healthy Pescatarian Cookbook: 75 Fresh & Delicious Recipes to Maintain a Healthy Weight. One fear is undercooking, and it’s common to swing in the other direction and totally overcook the fish, leaving it dry and unpalatable — and leaving you wondering why you’re even trying this in the first place.
Hallissey suggests learning a few easy cooking techniques — such as baking a fillet in a pan with veggies for a one-pan meal, or drizzling fish with olive oil, salt, and pepper, and sautéing in a pan (don’t forget to flip). Canned fish, like sardines, light tuna, and salmon are great options, as they’re inexpensive and already cooked, requiring no prep.
Also, be mindful of how you're preparing your fish. Broiling, grilling, baking, poaching, steaming, and sautéing are preferable to frying. The right preparation for fish is key if you want to reap the health benefits, in particular those that affect your ticker.
In fact, a review of 24 studies revealed that nonfried fish could reduce the likelihood of cardiovascular disease events. In comparison, the consumption of fried fish was linked with an increased risk of cardiovascular events.
Additionally, if you are worried about mercury consumption from fish, the current recommendation is at least two servings of fish per week. If you're within these parameters, it's unlikely you're consuming much mercury, says Harbstreet. The benefits of eating quality, unfried fish outweigh the mercury risk. If you are concerned, consume lower-mercury fish. One study found that a low to moderate level of mercury exposure from fish is not associated with an increase in cardiovascular mortality or death from any cause. As a result, the authors recommend that the current guidelines for eating fish as part of a healthy diet remain in place.
One caveat: If you're pregnant, pay particular attention to your choices and aim to consume no more than 8 to 12 oz of fish per week. The nutrients in fish support healthy fetal growth, and experts recommend consuming two to three servings of lower-mercury fish per week. Ideally, these will come from fish with the lowest levels of mercury, which includes crab, shrimp, tilapia, salmon, sardines, and cod. Children are also encouraged to eat two servings per week of these fish. (Servings differ by age. For example, one serving for children ages 1 to 3 is 1 oz, while one serving is 2 oz for ages 4 to 7.)
