Pescatarian Dinners with Canned and Frozen Fish

Quick answer: You can cook a full week of pescatarian dinners without fresh fish by building meals around canned salmon, canned tuna and frozen fillets and shrimp that wait in the pantry or freezer until you need them. The seven dinners below share ingredients and go on one combined grocery list grouped by aisle, so the whole week is one sane grocery trip. It's a pantry-friendly way to eat fish all week, and you can build your own version free in MealPreptAi.

This post is dinners only. For breakfast, lunch, snacks and kid versions, see our full pescatarian week.

What's on the menu this week?

Monday: Miso-glazed frozen salmon fillets with edamame and brown rice
Tuesday: Canned salmon cakes with Greek yogurt dill sauce and roasted broccoli
Wednesday: Frozen shrimp and white bean skillet with spinach and lemon
Thursday: Canned tuna puttanesca pasta with tomatoes, olives and capers
Friday: Frozen cod and red lentil coconut curry with basmati rice
Saturday: Frozen tuna-steak rice bowls with edamame, cucumber and soy-ginger dressing
Sunday: Canned salmon and egg fried rice with frozen peas

None of these repeat a dish from our full pescatarian week, so you can rotate the two menus.

Why do canned and frozen fish work for a week of dinners?

No rush to cook it. Fresh fish is best cooked within a day or two of buying, so a once-a-week shop leaves late-week fish nights stuck. Canned fish waits in the pantry and frozen fish waits in the freezer.
Less waste. You only open or thaw what you need that night.
Easy to keep on hand. A few cans of salmon and tuna plus a bag of frozen shrimp mean there's always a fallback dinner.

How should I store and thaw the fish?

Keep frozen fish frozen solid until the day before you cook it.
Thaw it in the fridge overnight on a plate to catch drips. If you forget, thaw it in its sealed bag in cold water, or follow the cooking-from-frozen directions on the package.
Don't thaw fish on the counter.
Store unopened cans in a cool, dry pantry and check the date on the can.
After opening, move leftover canned fish to a covered container in the fridge and use it soon.
Eat cooked leftovers within a few days, and follow the package directions for anything you're unsure about.

Where does the protein come from in each dinner?

Protein is a nice side benefit of this week, even if it isn't a high-protein plan on purpose. We don't list gram counts because portions and brands vary:

Miso salmon: salmon, plus edamame on the side.
Salmon cakes: canned salmon bound with egg, with a yogurt sauce.
Shrimp skillet: shrimp and cannellini beans.
Tuna puttanesca: canned tuna tossed through the pasta.
Cod and lentil curry: cod plus red lentils.
Tuna bowls: tuna steak with edamame.
Fried rice: canned salmon and eggs.

If you track protein, check the nutrition labels on what you buy.

How do the ingredients overlap?

Canned salmon covers Tuesday and Sunday.
Edamame (one frozen bag) covers Monday and Saturday.
Rice cooks for Monday, Friday, Saturday and Sunday. Cook extra on Saturday, chill it and use it for Sunday's fried rice.
Eggs go into Tuesday's cakes and Sunday's fried rice.
Lemons, garlic, ginger and soy sauce move across several dinners.

How do I make this week my own in MealPreptAi?

Open MealPreptAi and set your household size and any dislikes or allergies.
Choose pescatarian and ask for dinners that use canned and frozen fish.
Swap any meal you don't like; the grocery list updates with it.
Review your combined list, then shop in store or tap Shop on Instacart and review the cart before you buy.

MealPreptAi is free. No trial, no paid plan.

What goes on the grocery list?

Frozen

Salmon fillets, frozen: 1.5 lb (Monday)
Shrimp, frozen, peeled: 1.5 lb (Wednesday)
Cod fillets, frozen: 1.5 lb (Friday)
Tuna steaks, frozen: 1.5 lb (Saturday)
Shelled edamame: 1 bag (16 oz) (Monday and Saturday)
Peas: 1 bag (12 oz) (Sunday)

Canned fish

Canned salmon: 4 cans (5-6 oz each) (2 Tuesday, 2 Sunday)
Canned tuna: 3 cans (5 oz each) (Thursday)

Dairy and eggs

Eggs: 1 dozen (Tuesday and Sunday)
Plain Greek yogurt: 1 tub (16 oz) (Tuesday sauce)

Produce

Spinach: 1 bag (5 oz)
Broccoli: 2 crowns
Cucumber: 2
Fresh dill: 1 bunch
Cilantro: 1 bunch
Green onions: 1 bunch
Lemons: 3
Garlic: 1 head
Fresh ginger: 1 small piece
Onion: 2

Pantry

Brown rice: 1 bag (2 lb)
Basmati rice: 1 bag (2 lb)
Spaghetti or linguine: 1 lb
Red lentils: 1 bag (1 lb)
Canned cannellini beans: 2 cans
Canned crushed tomatoes: 1 can (28 oz)
Canned coconut milk: 1 can (13.5 oz)
Kalamata olives: 1 jar
Capers: 1 jar
Panko breadcrumbs: 1 container
White miso paste: 1 tub
Soy sauce: 1 bottle
Rice vinegar: 1 bottle
Curry powder: 1 jar
Red pepper flakes: 1 jar
Olive oil: 1 bottle

FAQ

How much canned tuna is okay to eat?

It depends on the type of tuna and who's eating it. Follow FDA and EPA advice on choosing fish, and ask your doctor if you're pregnant, nursing or feeding young kids.

Is canned fish good for pescatarian dinners?

Yes. Canned salmon and tuna work well in cakes, pasta and fried rice, and they keep in the pantry until you need them.

How do I thaw frozen fish for dinner?

Move it to the fridge the night before, or thaw it in its sealed bag in cold water. Some frozen fillets can be cooked from frozen; follow the package directions.

Can I swap fresh fish into this week?

Yes. Just plan to cook fresh fish within a day or two of shopping and keep the canned and frozen meals for later in the week.

What can I swap if someone doesn't eat shellfish?

Replace the shrimp with more frozen cod or double the white beans. List the allergy in MealPreptAi and always check labels.

How is this different from the full pescatarian meal plan?

This post is dinners only, built on canned and frozen fish, with all-new dishes. [Our full pescatarian week](/blog/pescatarian-meal-plan-7-days) covers breakfast, lunch, dinner and snacks for a family of four.

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