Is there a vegetarian version of fish sauce? A guide to plant-based alternatives

A 2023 survey revealed that over a third of consumers are actively seeking to reduce their meat consumption. For those exploring plant-based diets, a common question arises: is there a vegetarian version of fish sauce? The answer is a flavorful yes, with many creative and accessible options available.

Quick Summary

Vegetarian and vegan alternatives to fish sauce exist, replicating its signature salty, umami flavor using plant-based ingredients. Options include readily available substitutes like soy sauce and miso, as well as homemade versions featuring shiitake mushrooms and seaweed for deep savory notes.

Key Points

• Plant-Based Alternatives Exist: Yes, there is a vegetarian version of fish sauce, created using ingredients like fermented soy, mushrooms, and seaweed to mimic the umami profile.

• Homemade is an Option: You can easily make a vegetarian fish sauce at home by simmering dried shiitake mushrooms, seaweed, and soy sauce or tamari.

• Soy Sauce is a Quick Substitute: A 1:1 replacement with soy sauce or tamari works in a pinch, though flavor adjustments may be needed.

• Shiitake Mushrooms are Key: Dried shiitake mushrooms are an essential ingredient in many vegan recipes, providing a rich, earthy umami flavor.

• Seaweed for Briny Depth: Adding seaweed like kombu or dulse can introduce a subtle, briny oceanic flavor without using fish.

• Many Commercial Brands Available: Look for dedicated vegan fish sauce products in Asian grocery stores or online for a ready-made solution.

• Combine for Complexity: For the best results, use a combination of ingredients to layer savory flavors and create a more nuanced sauce.

The Umami Foundation: Why Seek a Vegetarian Version of Fish Sauce?

For many, the rich, savory flavor known as umami is a cornerstone of great cooking. In Southeast Asian cuisine, this deep flavor is often delivered through fish sauce, a potent condiment made from fermented fish and salt. Its complex profile—a balance of salty, savory, and slightly funky notes—is hard to replicate. However, for vegetarians, vegans, and those with fish allergies, traditional fish sauce is off-limits. The search for a suitable plant-based replacement is not about finding an exact copy, but about capturing the essence of that umami-rich foundation using cruelty-free ingredients.

Understanding the Umami Profile

Umami, often called the 'fifth taste,' comes from glutamates, which are naturally present in many foods. In traditional fish sauce, these glutamates are released during the fermentation of fish proteins. Plant-based sources of glutamates include:

• Mushrooms: Especially dried shiitake mushrooms, which offer an intense, earthy umami flavor.
• Fermented Soy Products: Soy sauce, tamari, and miso paste are rich in savory flavors derived from fermented soybeans.
• Seaweed: Ingredients like kombu and dulse provide natural glutamates and a briny, oceanic note.

Traditional Fish Sauce Production

To understand why a substitute is necessary for a vegetarian, one must know how the original is made. Small fish, typically anchovies, are layered with salt and left to ferment for several months or even years. The resulting amber-colored liquid is then strained and bottled. The process is entirely animal-based, making any product labeled as traditional fish sauce unsuitable for vegetarian or vegan diets.

Homemade Vegetarian Fish Sauce: DIY Solutions

Creating your own plant-based fish sauce is a rewarding process that allows you to control the flavor intensity and ingredients. The key is to layer various umami-rich components to build a complex, savory profile.

A Simple Mushroom and Seaweed Recipe

This recipe combines some of the most potent plant-based umami sources to create a flavorful, functional replacement.

Ingredients:

• 3 cups water
• ¼ oz dried shiitake mushrooms (stems included)
• ¼ cup dried dulse or kombu seaweed
• 2 tbsp gluten-free soy sauce or tamari
• 1 tbsp chickpea miso paste
• 1 tsp rice vinegar
• Pinch of brown sugar (optional)

Instructions:

1. Combine the water, dried shiitake mushrooms, and seaweed in a saucepan. Bring the mixture to a boil over medium-high heat.
2. Reduce the heat to a steady simmer, cover, and cook for 20-30 minutes, or until the liquid has reduced by about half. The longer it simmers, the more concentrated the flavor will be.
3. Strain the liquid through a fine-mesh sieve into a jar, pressing the solids to extract as much liquid as possible. Discard the solids.
4. Allow the strained sauce to cool slightly before whisking in the soy sauce/tamari, chickpea miso, and rice vinegar. The miso should dissolve completely.
5. Taste the sauce and adjust seasonings. Add a pinch of brown sugar to round out the flavor, if desired.
6. Store the finished sauce in an airtight container in the refrigerator for up to 3 weeks. Shake well before each use.

Convenient Store-Bought Vegetarian Alternatives

For those who prefer convenience, a number of excellent ready-made vegan and vegetarian fish sauce alternatives are available on the market. You can find these products in Asian food markets, health food stores, and online. Brands like Au Lac are known for producing particularly authentic-tasting versions. These products typically rely on a fermented base of soybeans, pineapple, or other vegetables, often enhanced with seaweed and mushrooms.

Comparing Store-Bought Alternatives

Alternative	Flavor Profile	Best For	Notes
Vegan Fish Sauce (Premade)	Closest to traditional, funky, and salty.	Replicating authentic Thai or Vietnamese cuisine.	Flavor varies by brand; can be harder to find but is the most accurate replacement.
Soy Sauce / Tamari	Salty and umami, less complex than fish sauce.	Quick substitute for stir-fries and marinades.	Tamari is a gluten-free option. Can be enhanced with vinegar and sugar.
Coconut Aminos	Sweeter and milder than soy sauce.	Low-sodium, soy-free, and gluten-free diets.	Good for adding umami without overpowering a dish. Needs extra salt.
Miso Paste	Earthy, rich, and deeply savory.	Building a base for soups, glazes, and rich sauces.	Not a direct liquid replacement; needs to be diluted with water.
Vegan Oyster Sauce	Thicker, sweeter, and caramel-like.	Stir-fries and glazes.	Provides umami but is not a good textural match for all uses.

Quick and Easy Pantry Substitutes

Don't have time to make a specialty sauce? Your pantry likely holds some simple ingredients that can mimic the flavor profile in a pinch. The goal is to achieve a salty, umami-rich liquid that can add depth to your cooking. The following are straightforward and effective options:

• Soy Sauce + Vinegar: For a balanced flavor profile, combine equal parts soy sauce and rice vinegar with a pinch of salt.
• Mushroom Broth Concentrate: A simple but effective method is to create a powerful mushroom broth by boiling dried shiitakes in water. Reduce the liquid for a more concentrated essence of umami.
• Vegemite or Marmite: For a truly funky, savory flavor, a small amount of yeast-extract spread diluted with warm water can work wonders. Use sparingly, as the flavor is intense.
• Miso Paste + Water: As noted in the table, mixing miso paste with warm water creates a savory liquid perfect for soups and sauces.

Conclusion: The Final Word on Vegetarian Fish Sauce

Yes, a vegetarian version of fish sauce exists, and you have multiple routes to achieve a delicious, savory result without relying on traditional fermented seafood. Whether you choose the complex, rewarding process of making your own mushroom and seaweed sauce, grab a specialty vegan brand from the store, or whip up a quick substitute from pantry staples, the umami-rich possibilities are endless. Don't be afraid to experiment to find the method that best suits your cooking style and desired flavor. This opens up a world of new flavors for your favorite Southeast Asian dishes, ensuring that no one has to miss out on that essential savory depth. For further recipe inspiration, consider exploring the vegan recipes on the Nom Nom Paleo blog.

Frequently Asked Questions

Is traditional fish sauce vegetarian?

No, traditional fish sauce is made from fermented fish and salt and is therefore not suitable for vegetarians or vegans.

What does vegetarian fish sauce taste like?

A good vegetarian fish sauce is salty and savory with a deep umami flavor. It can be made to have a slightly briny or earthy taste but lacks the intense 'fishy' funk of the traditional version.

Can I use soy sauce instead of vegetarian fish sauce?

Yes, soy sauce or tamari is a common and effective 1:1 substitute for many recipes, though it is a simpler flavor profile than a dedicated vegetarian fish sauce.

Where can I buy vegetarian fish sauce?

You can find dedicated vegan fish sauce products in the international foods aisle of larger supermarkets, vegan specialty stores, or Asian markets.

How can I add more depth to a soy sauce substitute?

To add more complexity, try mixing soy sauce with a pinch of brown sugar and a few drops of lime juice or rice vinegar.

Is there a gluten-free vegetarian fish sauce?

Yes. To ensure it is gluten-free, use tamari instead of soy sauce in homemade recipes and always check the label of store-bought products.

What is the key to creating an authentic-tasting vegetarian fish sauce?

The most authentic-tasting versions combine multiple umami-rich ingredients, such as fermented soy products (like miso or tamari), dried shiitake mushrooms, and seaweed.

What ingredients are used in commercial vegetarian fish sauce?

Commercial vegetarian fish sauces often contain a base of fermented soybeans, supplemented with ingredients like seaweed, mushrooms, salt, and sugar to mimic the complex flavor.