If you would rather not eat fish, but still want to get the healthy fatty acids from fish, it is important to look for a suitable fish substitute. Fortunately, several good fish substitutes are 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 of?
A popular replacement for fish is vegan fish. This fish is not made of fish at all, but consists solely of vegan ingredients. Often these are seaweed and water, to which for example tapioca starch, soy(beans) and mushrooms are added.
As a fish substitute, vegan fish tries to replicate the taste and texture of fish. Vegan fish is available in more and more places in the Netherlands, but not every replacement for fish is plant-based fish. Some fish substitutes contain milk, for example. So read the ingredient list on the label carefully if you are specifically looking for plant-based fish.
Where can you buy vegan fish?
Are you wondering where you can buy vegan fish near you? No panic, there are many good fish substitutes for sale these days! There are plenty of ready-made fish substitutes in the form of fish burgers, seaweed burgers, fish fingers and fish nuggets.
You will usually find these fish substitutes with a crispy coating 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 lived up to their expectations.
Even in many restaurants you can now order a dish with vegan fish. In doing so, they are responding to the emerging demand for a tasty fish substitute on the menu.
Want to get started at home? Then look up a recipe online for, say, vegan tuna salad. It is easy to make yourself!
Popular types of plant-based fish
The market for vegan fish is growing at lightning speed and becoming increasingly varied. What started with tofu and seitan has now become a complete industry. Manufacturers are experimenting with all sorts of things: seaweed, mushrooms, jackfruit, carrot. More and more choices keep appearing that will really 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 works 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: 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 can be sure 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 fibre. But by eating fish substitutes, you do miss out on the good omega-3 fatty acids 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 function of the heart.*
So when you go looking for a tasty fish substitute, it is important to also look for a replacement for your essential omega-3 fats.
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 through algae. Algae oil is therefore a perfect fish substitute for vegans!
Interesting fact: fish do not produce omega-3 themselves at all. They eat algae and small fish that have eaten algae. So with algae oil you go straight to the source: no intermediate steps needed!
At Arctic Blue we sell both fish oil and algae oil. No extra fish is caught for our fish oil: we use fillet 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?
Making the switch from fish to plant-based fish? That is not always easy, because vegan fish tastes and feels very different from real fish. With the right approach, you do not have to stumble over those differences:
-
Start small: do not replace all your fish meals at once. Start with plant-based fish once a week. Go for familiar dishes such as fish & chips or fish fingers; they are the most similar to what you are used to.
-
Experiment with flavours: plant-based fish tastes different, but that does not have to be a problem. Sea herbs such as nori, kelp or dulse bring back that typical 'sea-like' flavour. Lemon juice, capers and dill also help create that familiar fishy feeling.
-
Think about your omega-3: eat your plant-based fish together with walnuts, or sprinkle flaxseed over your salad. That way you still get some omega-3, even though it is not the form your body can use best.
-
Use algae oil as a supplement: because plant-based fish contains no EPA and DHA, you need algae oil. Take it daily for the omega-3 fatty acids your brain, heart and eyes need.
- Try different brands: vegan fish varies enormously between manufacturers. One brand focuses on seaweed, another on texture. Test around until you find your favourite.
*Approved health claims from the EFSA. The beneficial effect for brain function and vision is obtained with a daily intake of 250 mg of DHA. The beneficial effect for the normal function of the heart is obtained with a daily intake of 250 mg of EPA and DHA.
