Disclaimer: This article is for informational purposes only and does not constitute medical or dietary advice. Always consult a healthcare provider before making significant changes to your diet.
Hey there! As someone who juggles meal prep between gym sessions and just loves creating delicious, nourishing food, I get how crucial protein is, especially on keto. It’s not just about building muscle (though that’s a sweet bonus!); it’s about keeping you feeling healthy, satisfied, and happy. Seafood is an absolutely wonderful choice for high-quality protein, those amazing omega-3s, and so much flavor! Going pescatarian keto means discovering the ocean’s goodness alongside smart plant-based choices. It’s sustainable, tasty, and seriously effective. So, these are my top 5 protein-packed pescatarian recipes that keep my keto goals on track without sacrificing an ounce of yum.
Quick Facts:
Protein Powder: Aim for 20-40g protein per meal to support muscle on keto diet
Simply Fat is energy: don’t shy away! Try out healthy fats (like olive oil, avocado, and nuts) to keep your energy steady.
Net Carb Check: Keep meals under 10g net carbs to stay comfortably in ketosis.
1. Lemon Herb Grilled Salmon with Asparagus

(~34g Protein, ~5g Net Carbs per serving)
What I love about it: This is my weeknight superhero! The lemon and herbs make the salmon sing, and the asparagus gets perfectly crisp-tender on the grill (or grill pan!). Just find out your creative way to grill that salmon.
Ingredients (2 servings):
- 2 salmon fillets (6 oz each)
- 2 tbsp olive oil (Fat: 28g)
- 1 lemon, zested and juiced (Net Carbs: ~3g)
- 2 garlic cloves, minced (Net Carbs: ~1g)
- 1 tsp dried dill (or 1 tbsp fresh)
- 1 bunch asparagus, tough ends snapped off (Net Carbs: ~8g total)
- Salt and pepper to tast
Note: Based on my limited knowledge, salmon is considered a great source of omega-3. Omega-3s from salmon may support brain health, improve skin and hair, and contribute to bone health, so it may be a good idea to eat it from time to time.
Quick Tip:
- Marinate: Whisk together olive oil, lemon juice (reserve zest!), garlic, dill, salt, and pepper. Coat salmon fillets and let them hang out for 15 mins (or up to 30 in the fridge).
- Grill Salmon: Heat grill or grill pan to medium. Place salmon skin-side down. Grill for 5-6 minutes until skin is crispy and salmon releases easily. Flip carefully and grill for another 3-4 minutes, until cooked through.
- Toss & Grill Asparagus: Toss asparagus in the leftover marinade. Grill alongside the salmon (or after) for 5-7 minutes, turning occasionally, until bright green and tender-crisp.
- Serve: Plate salmon and asparagus. Sprinkle with reserved lemon zest for a bright finish!
2. Spicy Tuna Poke Bowls

(~32g Protein, ~7g Net Carbs per serving)
What I love about it: Craving something vibrant and exciting? This is it! The spicy-savory tuna is incredible, and swapping rice for cauliflower rice keeps it perfectly keto
Ingredients (2 servings):
- 12 oz sushi-grade ahi tuna, cubed
- 3 tbsp soy sauce or coconut aminos (Net Carbs: ~3g)
- 1 tbsp sesame oil (Fat: 14g)
- 1-2 tsp sriracha (to taste) (Net Carbs: ~1g)
- 1 tsp fresh ginger, grated (Net Carbs: <1g)
- 1 tbsp rice vinegar (unseasoned) (Net Carbs: 0g)
- 3 cups riced cauliflower, raw or lightly steamed (Net Carbs: ~9g total)
- 1/2 avocado, sliced (Fat: 15g, Net Carbs: ~2g)
- 1/4 cup shelled edamame (optional, check carbs) (Protein: ~4g, Net Carbs: ~1g)
- Sesame seeds & sliced green onion for garnish
Quick Tip:
- Marinate Tuna: In a bowl, whisk together soy sauce/coconut aminos, sesame oil, sriracha, ginger, and rice vinegar. Gently fold in cubed tuna. Let it marinate while you prep the rest.
- Prep Base: Divide the cauliflower rice between two bowls.
- Build Bowls: Top the cauliflower rice with the marinated tuna (including some sauce!), sliced avocado, and edamame (if using).
- Garnish: Sprinkle generously with sesame seeds and green onions. Devour immediately!
3. Garlic Butter Shrimp & White Bean Salad

(~32g Protein, ~8g Net Carbs per serving)
What I love about it: This salad is my definition of quick, satisfying elegance. It’s simple and healthy at the same time, so find time to try this wonderful dish.
Ingredients (2 servings):
- 1 lb large shrimp, peeled and deveined (Protein: ~48g total)
- 3 tbsp butter (Fat: 33g)
- 4 garlic cloves, minced (Net Carbs: ~2g)
- 1 (15 oz) can white beans (cannellini or great northern), rinsed and drained (Protein: ~20g total, Net Carbs: ~18g total)
- 4 cups baby arugula (Net Carbs: ~2g)
- 1 tbsp fresh lemon juice (Net Carbs: ~1g)
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
- Optional: Pinch of red pepper flakes
Quick Tip:
- Cook Shrimp: Melt butter in a large skillet over medium heat. Add garlic (and pepper flakes if using) and saut for 30 seconds until fragrant. Add shrimp and cook for 2-3 minutes per side, until pink and opaque. Remove shrimp from skillet, leaving the garlic butter.
- Warm Beans: Add the rinsed white beans to the garlic butter in the skillet. Toss gently and heat through for 1-2 minutes. Season with salt and pepper.
- Assemble Salad: Divide arugula between plates or bowls. Top with the warm white beans and the cooked shrimp. Drizzle any remaining garlic butter from the skillet over the top.
- Finish: Sprinkle with fresh lemon juice and chopped parsley. Toss gently at the table.
4. Baked Cod with Almond Crust & Lentil Salad

(~39g Protein, ~9g Net Carbs per serving)
What I love about it: This feels like a restaurant dish but is surprisingly simple. The almond crust adds a fantastic nutty crunch to the delicate cod, and the lentil salad underneath is hearty and flavorful. Its a complete, balanced meal that looks impressive and delivers serious protein. Great for meal prep cook the lentils ahead!
aIngredients (2 servings):
- 2 cod fillets (6 oz each)
- 1/3 cup almonds, finely chopped or pulsed in a processor (Fat: 16g, Protein: ~6g, Net Carbs: ~3g)
- 1 tbsp Dijon mustard (Net Carbs: <1g)
- 1 tbsp olive oil (Fat: 14g)
- 1 cup cooked lentils (brown or green hold best) (Protein: ~18g, Net Carbs: ~12g)
- 1 cup cherry tomatoes, halved (Net Carbs: ~6g)
- 1/4 cup red onion, finely diced (Net Carbs: ~3g)
- 2 tbsp extra virgin olive oil (Fat: 28g)
- 1 tbsp lemon juice or red wine vinegar (Net Carbs: ~1g)
- 2 tbsp fresh parsley, chopped
- Salt and pepper to taste
Quick Tip:
- Prep Cod & Crust: Preheat oven to 400F (200C). Line a baking sheet with parchment. Pat cod fillets dry. Brush the tops lightly with Dijon mustard. Mix chopped almonds with 1 tbsp olive oil, salt, and pepper. Press the almond mixture evenly onto the mustard-coated tops of the cod fillets.
- Bake: Place cod on the prepared baking sheet. Bake for 12-15 minutes, or until the fish flakes easily with a fork and the almond crust is golden.
- Make Lentil Salad: While cod bakes, combine cooked lentils, cherry tomatoes, red onion, 2 tbsp olive oil, lemon juice/vinegar, parsley, salt, and pepper in a bowl. Toss well.
- Serve: Divide lentil salad between plates. Place a baked cod fillet on top of each portion. Garnish with extra parsley if desired.
5. Mediterranean Sardine & White Bean Salad

(~33g Protein, ~8g Net Carbs per serving)
What I love about it: Don’t underestimate the mighty sardine! This salad is my ultimate pantry-raid lunch. Its unbelievably quick (like, 5 minutes!), packed with flavor and nutrients (hello, omega-3s and calcium!), and surprisingly satisfying. The bold Mediterranean flavors make the sardines shine. Perfect for a no-cook, high-protein meal.
Ingredients (2 servings):
- 2 (4.375 oz) cans sardines packed in olive oil, drained (reserve 1 tbsp oil) (Protein: ~46g total, Fat: ~30g total)
- 1 (15 oz) can white beans (cannellini), rinsed and drained (Protein: ~20g total, Net Carbs: ~18g total)
- 1 cup cucumber, diced (Net Carbs: ~4g)
- 1/4 cup red onion, thinly sliced (Net Carbs: ~3g)
- 1/4 cup Kalamata olives, pitted and halved (Fat: 7g, Net Carbs: ~2g)
- 2 tbsp reserved sardine oil + extra olive oil if needed (Fat: 28g)
- 1 tbsp fresh lemon juice or red wine vinegar (Net Carbs: ~1g)
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
- Optional: Crumbled feta cheese (Fat/Protein boost)
Quick Tip:
- Combine: In a medium bowl, gently break up the drained sardines into large chunks. Add the rinsed white beans, diced cucumber, sliced red onion, and halved olives.
- Dress: In a small bowl, whisk together the reserved sardine oil (add extra olive oil if needed to make ~2 tbsp total), lemon juice/vinegar, salt, and pepper. Pour over the sardine mixture.
- Toss & Serve: Add the chopped parsley. Gently toss everything together until just combined. Taste and adjust seasoning. Enjoy immediately, maybe with a sprinkle of feta!
Conclusion
So there you have it: five of my selectively favorite ways to get delicious, high-protein pescatarian meals on the table while rocking keto. Remember, there is NO guarantee. This journey is about progress, not perfection. Some days you’ll nail the almond-crusted cod; other days the 5-minute sardine salad will be your savior! Both are wins. Consistency with your protein intake and staying low-carb is key, but always, always listen to what your body needs. You’ve got this! Now, which recipe are you trying first? I’d love to hear how it goes! Happy cooking (and eating)!