Fish substitute: alternatives for vegans

If you prefer not to eat fish but would like to get the healthy fatty acids from fish, it is important that you look for a suitable fish substitute. Fortunately, there are several good fish substitutes available nowadays. Are you looking for a good fish substitute? We would like to list the possibilities for you.

What is vegan fish? And what is plant-based fish made of?

A popular substitute for fish is vegan fish. So this fish is not made of fish at all, but consists only of vegan ingredients. These are often seaweed and water, to which tapioca starch, soy (beans) and mushrooms are added, for example.

Vegan fish, as a fish substitute, tries to replace the taste and texture of fish. Vegan fish is available in more and more places in the Netherlands, but not every fish substitute is plant-based fish. For example, some fish substitutes do contain milk. Therefore, read the ingredient list on the label carefully if you are specifically looking for plant-based fish.

Where can you buy vegan fish?

Wondering where to buy vegan fish in your area? Don't panic, there are many good fish substitutes for sale these days! Ready-made fish substitutes abound in the form of fish burgers, seaweed burgers, fish sticks and fish nuggets.

You can usually find these fish substitutes with a crispy crust on the same shelf as the meat substitutes in your supermarket. If you do an internet search, you'll find plenty of reviews from bloggers who tested whether the vegan/plant-based fish in question met their expectations.

Even in many restaurants nowadays you can order a dish with vegan fish. They are thus answering the emerging 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 these yourself!

Popular types of vegetable fish

The market for vegan fish is growing rapidly and becoming more diverse. What started with tofu and seitan has now become an entire industry. Manufacturers are experimenting with all sorts of things: seaweed, mushrooms, jackfruit, carrots. There are more and more choices that really surprise you.

• Vegan salmon: often made from carrot and seaweed. Super tasty on bread or in sushi;
• Vegetable tuna: usually made from jackfruit or chickpeas. Delicious in salads and pasta dishes;
• Vegan shrimp: made from konjac or tapioca and do well in stir-fry recipes and curries;
• Vegetable fish & chips: often has banana leaf or nori as a base and is breaded for a crispy coating;
• Vegan sushi: is stuffed with cucumber, avocado or marinated carrot;
• Vegetable crab: usually from jackfruit or coconut meat. Delicious as a spread or in salads.

Is vegetable fish good for you?

Vegetable fish is good for you because you can be sure there are no heavy metals in it. Also, plant-based fish often contains less saturated fat than real fish and no cholesterol. In addition, vegan fish is usually rich in protein and fiber. But you do miss out on the good omega-3 fatty acids your body needs by eating fish substitutes.

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.*

So when looking for a tasty fish substitute, it is important that you also look for a substitute for your essential omega-3 fats in addition. 

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. This makes algae oil 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 more intermediate steps needed!

At 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 vegetable products carry the VEGAN label. Herewith 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's not 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:

• Start small: don't immediately replace all your fish meals. Start with vegetable fish once a week. Go for familiar dishes like fish & chips or fish sticks, which are still most like what you are used to.
  
  
• Experiment with flavors: vegetable fish tastes different, but that doesn't have to be a problem. Sea herbs such as nori, kelp or dulse bring back that typical "sea-like" flavor. Lemon juice, capers and dill also help give that familiar fishy feel.
  
  
• Think about your omega-3: eat your vegetable fish along with walnuts, or sprinkle flaxseed over your salad. That way you still get some omega-3, even if it's not the form your body uses best.
  
  
• Use algae oil as a supplement: because vegetable fish do not contain EPA and DHA, you need algae oil. Take this daily for the omega-3 fatty acids your brain, heart and eyes need.
  
  
• Try different brands: vegan fish varies greatly between manufacturers. One brand bets on seaweed, another on texture. Test around a bit until you find your favorite.

*Approved EFSA health claims. The beneficial effect for brain function and vision is obtained with a daily intake of 250 mg DHA. The beneficial effect for normal heart function is obtained with a daily intake of 250 mg EPA and DHA.