Fish alternatives for vegetarians and vegans

Posted on 3 min read

Replacing fish with plant-based alternatives not only helps overfished seas, but also your health. On the one hand, billions of fish are killed every year to become food for humans, which has serious environmental consequences. On the other hand, replacing fish means avoiding dioxins, microplastics and other harmful pollutants that can be found in fish and seafood.

Fortunately, there are a growing number of healthy plant-based alternatives that not only taste good but are also good for the environment. Therefore, we here present some delicious alternatives to fish and seafood so you can continue to enjoy the benefits of fatty acids in your daily diet.

Seaweed: the super-aliment

Reminiscent of the smell of the sea, the typical salty taste of seaweed can add a special touch to a meal, making it a good substitute for fish. Some seaweeds are better known than others, but there is a wide variety of them, for example:

These seaweeds can be used in soups, salads, shakes, rice dishes, etc. Fish sticks and plant-based burgers often benefit from seaweed. Apart from its flavour, it offers additional health benefits, including valuable minerals, vitamins, antioxidants and omega-3 fatty acids. However, seaweed should be consumed in moderation due to its high iodine content.

Your daily dose of omega-3

They are part of the polyunsaturated fatty acids, which are necessary for the proper functioning of our body. What are they used for? Fatty acids in general are a mine of benefits, they protect our grey cells and ensure the proper functioning of the brain, promote sleep and limit stress. This is why it is important to have a good balanced diet.

This essential fatty acid is present in: flaxseeds, mixed greens (salad of kale, spinach, and other dark leafy greens), canola oil, walnuts, soybeans and tofu. There are also omega-3 supplements available to meet daily requirements.

A tasty alternative to fish sticks and fillets

Tofu is made from soaked soybeans, which are ground, cooked and mixed with a coagulant and then pressed into tofu blocks. 100 grams of tofu provide about 12 grams of protein.

Because of its relatively neutral taste, solid tofu is particularly suitable for spices and marinades. Combined with ground seaweed and crispy breadcrumbs, tofu can be made into a delicious alternative to fish sticks and can also be used to make burgers. Grocery shops offer many variations of tofu to suit all tastes.

Vegetable alternatives to fish

  • Salmon: cut carrots into thin strips and soak them for several hours in a mixture of oil, vinegar, seaweed and liquid smoke. They will absorb the marinade and taste like salmon!
  • Tuna: tomatoes are rich in vitamin C and various B vitamins. When tomatoes are peeled, stoned, filleted and marinated in spices, they take on the qualities of tuna, both in taste and appearance.
  • Herring: exchange with a salad with beetroots, fried aubergine, apples, nori, and gherkins. Add soya yoghurt to provide the creamy consistency.

In conclusion, there are many natural alternatives available to maintain a balanced diet. Additionally, the food market is becoming more active in offering sustainable plant-based alternatives to popular seafood products, such as salmon, tuna, squid, shrimp, etc. Society’s desires and needs are changing, but health remains at the centre of the debate.

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