If you prefer not to eat fish but still want to get the healthy fatty acids it provides, it is important to look for a suitable fish substitute. Fortunately, there are several good fish substitutes available these days. Are you looking for a good replacement for fish? We are happy to list the options for you.
What is vegan fish? And what is plant-based fish made from?
A popular substitute for fish is vegan fish. This fish is therefore not made from fish at all, but consists solely of vegan ingredients. These are often seaweed and water, to which, for example, tapioca starch, soy (beans), and mushrooms are added.
Vegan fish attempts to replace the taste and texture of fish as a fish substitute. Vegan fish is available in more and more places in the Netherlands, but not every fish substitute is plant-based. Some fish substitutes, for example, do contain milk. Therefore, carefully read the ingredient list on the label if you are specifically looking for plant-based fish.
Where can you buy vegan fish?
Wondering where you can buy vegan fish near you? Don't panic, there are many good fish substitutes available these days! There are plenty of ready-made fish substitutes in the form of fish burgers, seaweed burgers, fish sticks, and fish nuggets.
You will usually find these fish substitutes with a crispy crust on the same shelf as the meat substitutes in your supermarket. If you search online, you will find plenty of reviews from bloggers who have tested whether the vegan/plant-based fish in question met their expectations.
Even in many restaurants these days, you can order a dish with vegan fish. In doing so, they are responding to the growing demand for a tasty fish substitute on the menu.
Want to get started at home? Then look up a recipe online for vegan tuna salad, for example. You can easily make this yourself!
Popular types of plant-based fish
The market for vegan fish is growing rapidly and becoming increasingly diverse. What started with tofu and seitan has now become a full-fledged industry. Manufacturers are experimenting with all sorts of things: seaweed, mushrooms, jackfruit, carrots. There are more and more choices being added that will truly surprise you.
- Vegan salmon : often made from carrot and seaweed. Super tasty on bread or in sushi;
- Plant-based tuna : usually made from jackfruit or chickpeas. Delicious in salads and pasta dishes;
- Vegan shrimp : made from konjac or tapioca and work well in stir-fry recipes and curries;
- Plant-based fish & chips : often has banana leaf or nori as a base and is breaded for a crispy coating;
- Vegan sushi : is filled with cucumber, avocado, or marinated carrot;
- Plant-based crab : usually made from jackfruit or coconut flesh. Tasty as a spread or in salads.
Is plant-based fish good for you?
Plant-based fish is good for you because you know for sure that it contains no heavy metals. Plant-based fish also often contains less saturated fat than real fish and no cholesterol. Moreover, vegan fish is usually rich in protein and fiber. However, by eating fish substitutes, you do miss out on the beneficial omega-3 fatty acids that your body needs.
DHA contributes to the maintenance of normal brain function* and DHA contributes to the maintenance of normal vision.* EPA and DHA also contribute to the normal functioning of the heart.*
When looking for a tasty fish substitute, it is therefore important to also look for a substitute for your essential omega-3 fatty acids.
Algae oil: the perfect fish substitute for omega-3
Algae are the only plants that contain the same omega-3 fatty acids as fresh fish. Fish also get their omega-3 from algae. Algae oil is therefore a perfect fish substitute for vegans!
Interesting fact: fish do not produce any omega-3 themselves. They eat algae and small fish that have eaten algae. So with algae oil, you go directly to the source – no more intermediate steps needed!
Bee Arctic Blue We sell both fish oil and algae oil. No extra fish are caught for our fish oil: we use trimmings that would otherwise be thrown away. We also have algae oil with flaxseed oil , because flaxseed oil also contains omega-3. This combination has the spicy taste of flaxseed and is free of a fishy aftertaste.
All our plant-based products carry the VEGAN label. With this, we guarantee 100% that no fish (oil) has been used.
How do you switch to plant-based fish?
Are you making the switch from fish to plant-based fish? That isn't always easy, because vegan fish tastes and feels very different from real fish. With the right approach, you don't have to stumble over those differences:
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Start small : don't replace all your fish meals right away. Start with plant-based fish once a week. Go for familiar dishes like fish & chips or fish sticks, which are the closest to what you are used to.
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Experiment with flavors : plant-based fish tastes different, but that doesn't have to be a problem. Sea herbs like nori, kelp, or dulse bring back that typical 'sea-like' taste. Lemon juice, capers, and dill also help to recapture that familiar fishy feel.
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Think about your omega-3s : eat your plant-based fish with walnuts, or sprinkle flaxseed over your salad. This way, you still get some omega-3s, even if it is not the form your body can best utilize.
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Use algae oil as a supplement : because plant-based fish does not contain EPA and DHA, you need algae oil. Take this daily for the omega-3 fatty acids that your brain, heart, and eyes need.
- Try different brands : vegan fish varies greatly between manufacturers. One brand focuses on seaweed, another on texture. Experiment a bit until you find your favorite.
EFSA-approved health claims. The beneficial effect on brain function and vision is obtained with a daily intake of 250 mg DHA. The beneficial effect on normal heart function is obtained with a daily intake of 250 mg EPA and DHA.
