Beyond the Sea: What do vegans replace fish with? A guide to plant-based seafood alternatives

October 21, 2025 •

4 min read

According to World Animal Protection, fish are sentient beings who feel pain, experience stress, and face massive harm from industrial fishing practices. For this reason, many ask, what do vegans replace fish with? Fortunately, a wide array of versatile, nutritious, and creative plant-based ingredients now offers compelling substitutes for seafood's unique flavors and textures.

Quick Summary

Vegans use various plant-based ingredients, like tofu, jackfruit, and hearts of palm, to mimic the texture of fish. Flavor is added using seaweed and kelp, while omega-3s are sourced from seeds, walnuts, and algae-based supplements.

Key Points

Texture Mimicry: Tofu, jackfruit, hearts of palm, and king oyster mushrooms are popular choices for replicating the flaky, meaty, or tender texture of different types of seafood.
Oceanic Flavor: Seaweed, such as nori and kelp, is the most common ingredient used to impart the signature briny, umami flavor found in seafood dishes.
Nutritional Strategy: Vegans obtain essential omega-3 fatty acids (DHA/EPA) from algae-based supplements, bypassing the fish who obtain it from the same source.
Versatile Recipes: Plant-based alternatives can be adapted for a wide variety of dishes, including 'fish' and chips, 'crab' cakes, 'tuna' salad, and 'scallops'.
Health and Ethics: Choosing vegan seafood helps reduce environmental impact, avoids ocean contaminants like mercury, and addresses ethical concerns over animal welfare.
DIY vs. Store-Bought: Both homemade options using whole foods and increasingly realistic pre-made commercial products are available to satisfy vegan seafood cravings.

Replicating the Taste and Texture of Seafood

For many, recreating the experience of eating seafood is a matter of combining ingredients that mimic both the texture and the taste. The flaky consistency of white fish, the meaty bite of scallops, and the briny flavor of the sea are all achievable with plants. Versatile foods like tofu, jackfruit, and hearts of palm form the structural base of many vegan seafood dishes, while various seaweeds and seasonings provide the signature oceanic taste.

Building Blocks for Vegan Seafood

Tofu: Firm or extra-firm tofu is an excellent base for creating vegan fish fillets or 'crab' cakes. Pressing the tofu removes excess water, allowing it to absorb marinades better. Scoring the surface can help create a flaky texture similar to cooked fish. Blending pressed tofu with flavorings can also create a 'tuna' salad alternative.
Jackfruit: Young, canned jackfruit in brine (not syrup) has a fibrous, shredded texture that makes it perfect for mimicking flaky fish or crab meat. It can be baked or pan-fried for a delicious golden crust.
Hearts of Palm: Canned hearts of palm offer a naturally soft, flaky, and slightly briny texture, making them ideal for dishes like vegan 'lobster' rolls, 'tuna' salad, or ceviche.
King Oyster Mushrooms: The stems of king oyster mushrooms have a dense, meaty texture that can be sliced and seared to mimic scallops. When scored, they can also resemble shrimp.
Banana Blossoms: Often found canned in brine, banana blossoms have a soft, flaky texture reminiscent of white fish fillets. They hold up exceptionally well to battering and frying, making them a popular choice for vegan 'fish' and chips.
Chickpeas: Mashed chickpeas are a simple yet effective alternative for 'tuna' salad due to their similar flakiness and ability to mix well with vegan mayonnaise and other seasonings.

Adding Oceanic Flavor

Getting the taste right is key to a satisfying vegan seafood experience. Seaweed and other seasonings are crucial for imparting a briny, umami taste without using fish.

Nori: The same toasted red seaweed used for wrapping sushi, nori can be pulsed into flakes or powder to add a mild, sea-like flavor to batters, tofu marinades, or salad mixes.
Kelp Powder: Made from kelp, a type of brown seaweed, this powder is a potent source of umami flavor. It can be added in small amounts to marinades, soups, or sauces to intensify the ocean flavor.
Old Bay Seasoning: This classic seafood seasoning is naturally vegan and adds a familiar and savory flavor to vegan 'crab' cakes and 'fish' sticks.

The Role of Omega-3 Fatty Acids in a Vegan Diet

Fish are famously rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While plant foods primarily offer alpha-linolenic acid (ALA), the body's conversion of ALA to EPA and DHA is inefficient. Fortunately, vegans can ensure adequate intake of these crucial fats.

Vegan Sources of Omega-3s

ALA Sources: Good plant sources of ALA include ground flaxseed, chia seeds, walnuts, and hemp seeds. Incorporating these into daily meals is beneficial for overall nutrition.
Algae-based Supplements: Fish do not produce omega-3s themselves; they obtain them by consuming microalgae. Vegans can bypass the middleman by taking supplements made directly from microalgae, which contain pre-formed EPA and DHA.

Comparison of Vegan Fish Replacements

Here is a quick comparison of some popular options for creating vegan fish alternatives:


Ingredient	Best for Replicating	Texture Profile	Best Preparation Method
Tofu	White fish fillets, 'crab' cakes, 'tuna' salad	Firm, flaky (when pressed)	Marinating, breading, pan-frying, baking
Jackfruit	Flaky fish, shredded 'tuna' or 'crab'	Fibrous, shredded, chunky	Processing, pan-frying, baking, saucing
Hearts of Palm	'Tuna' salad, 'lobster' rolls, ceviche	Soft, flaky, slightly briny	Mashing, chopping, mixing with dressing
King Oyster Mushrooms	Scallops, shrimp, steak-like cuts	Meaty, firm, succulent	Slicing, scoring, searing, pan-frying
Banana Blossoms	White fish fillets	Flaky, soft, holds shape well	Battering, deep-frying, air-frying

Popular Vegan Seafood Dishes

With the right ingredients, you can recreate many classic seafood meals. Here are just a few ideas:

Vegan 'Fish' and Chips: Use battered and fried banana blossoms or breaded tofu fillets with a side of chips and vegan tartar sauce.
Chickpea 'Tuna' Salad Sandwich: Mash chickpeas and mix with vegan mayo, minced celery, red onion, and nori flakes for a classic sandwich filling.
Vegan 'Scallops' with Garlic Butter: Sear king oyster mushroom slices in a pan with vegan butter, garlic, and herbs for a decadent meal.
Vegan 'Crab' Cakes: Combine shredded hearts of palm or jackfruit with chickpeas, Old Bay seasoning, and breadcrumbs, then pan-fry until golden.
Vegan Ceviche: Marinate chopped hearts of palm in lime juice with diced tomatoes, onion, and cilantro.
Vegan Salmon: Thinly slice and marinate carrots with seaweed and liquid smoke for a convincing 'lox' to top bagels.

Conclusion: Navigating the Plant-Based Ocean

As the vegan movement grows, so does the sophistication of its culinary offerings. Finding what do vegans replace fish with has become an exciting exploration of taste and texture. From replicating flaky fillets with banana blossoms to mastering the briny taste with seaweed, the options are diverse and delicious. These innovative plant-based alternatives not only satisfy cravings for seafood but also offer a path toward more ethical and sustainable eating, while prioritizing personal health and marine conservation. By incorporating versatile whole foods and leveraging specialized plant-based products, a flavorful world of vegan seafood becomes accessible to anyone seeking to make a change.

Learn more about the environmental benefits of a plant-based diet from The Vegan Society.

Frequently Asked Questions

Vegans can get omega-3s directly from algae-based supplements containing DHA and EPA, the same compounds fish consume. They can also consume ALA from sources like flaxseed, chia seeds, and walnuts, though the body's conversion of ALA is less efficient.

The briny, ocean-like taste in vegan seafood is typically achieved by incorporating different types of seaweed, such as nori, kelp, or dulse, into recipes or marinades.

Yes, pressed extra-firm tofu is an excellent base for vegan 'fish' fillets. By marinating it with seaweed and spices, and then breading and frying it, you can create a delicious and flaky alternative.

Young, canned jackfruit packed in brine has a fibrous texture that mimics flaky fish or crab meat, making it a popular choice for dishes like vegan 'fish' sticks or 'crab' cakes.

Mashed chickpeas or shredded hearts of palm combined with vegan mayonnaise, celery, and seasoning are great for making a vegan 'tuna' salad. Adding a bit of kelp powder or nori flakes will provide a fishy flavor.

Yes, many brands offer convenient pre-made vegan fish products, including breaded fillets, fish sticks, and canned tuna alternatives made from soy or other plant proteins.

Some people prefer to make their own vegan seafood alternatives from whole foods like jackfruit and mushrooms because they find the texture, taste, or ingredients to be more authentic. Pre-made products, however, offer convenience.