What is a good vegan substitute for fish? Your complete guide

October 7, 2025 •

4 min read

According to a 2024 study published in Future Foods, the plant-based seafood market is experiencing rapid growth, introducing more innovative alternatives to the market than ever before. This expansion provides compelling solutions for those asking: What is a good vegan substitute for fish? Plant-based options offer a diverse range of textures and flavors to satisfy any craving for seafood-inspired dishes.

Quick Summary

Explore the top plant-based alternatives for fish, from flaky tofu and jackfruit to savory mushrooms and seaweed. Discover their unique textures, flavor profiles, and nutritional benefits for cooking your favorite seafood-inspired meals.

Key Points

Tofu for Flaky Fillets: Pressing and marinating extra-firm tofu with seaweed seasoning is the ideal way to create fish fillets, perfect for 'tofish' and chips.
Jackfruit for Shredded Seafood: Canned young green jackfruit provides a convincing flaky texture for recreating tuna or crab salad.
Banana Blossom for Battering: For a fried fish texture, banana blossom holds up exceptionally well to battering and deep-frying.
Mushrooms for Meaty Bites: Varieties like king oyster and lion's mane can be cooked to mimic the firm, succulent texture of scallops, calamari, or crab.
Seaweed for Ocean Flavor: Incorporate nori sheets, kelp powder, or dulse flakes into marinades and sauces to achieve an authentic seafood-like taste.
Source Omega-3s from Algae: For the crucial DHA and EPA fatty acids, the best vegan source is an algae oil supplement, as conversion from plant-based ALA is limited.
Utilize Commercial Alternatives: The market offers convenient, ready-made vegan fish options like Good Catch and Konscious Foods, providing a wide array of choices.

Recreating the Flaky Texture: Tofu, Jackfruit, and Banana Blossom

Many of the best fish substitutes focus on replicating the texture of different types of seafood. Plant-based ingredients like tofu, jackfruit, and banana blossom excel at mimicking the classic flaky, meaty mouthfeel of fish.

Tofu for Classic 'Tofish' and Fillets

Extra-firm tofu is an excellent and versatile base for vegan fish fillets, often called 'tofish'. When pressed to remove excess water, tofu becomes a blank canvas that readily absorbs marinades. To achieve a realistic flaky texture, slice the pressed block and score it diagonally partway through.

For a truly convincing 'tofish' and chips, wrap a sheet of nori seaweed around the tofu before dipping it into a beer or soda water batter. The nori adds an authentic ocean flavor while the batter creates a crispy, golden-brown crust when fried or air-fried.

Jackfruit for Shredded 'Tuna' and 'Crab' Salad

Canned young green jackfruit, packed in brine, offers a stringy and flaky texture similar to shredded tuna or crab meat. It is an ideal substitute for recipes like tuna salad or crab cakes. The key is to thoroughly rinse and drain the jackfruit to remove the briny flavor before shredding it. It then can be combined with vegan mayonnaise, seasonings, and seaweed flakes for a convincing and delicious filling for sandwiches or salads.

Banana Blossom for Battered Fillets

Banana blossom, the fleshy flower of the banana plant, has a flaky, chunky texture that holds up exceptionally well to battering and deep-frying, making it a stellar choice for a classic fried fish fillet. Available canned in brine, it can be seasoned with seaweed and spices to create an impressive and flavorful vegan 'fish' for tacos or a traditional fish and chips dinner.

Earthy Umami: Mushrooms as a Seafood Substitute

Certain varieties of mushrooms can convincingly mimic the flavor and texture of various seafood types, particularly scallops and calamari.

King Oyster Mushrooms for 'Scallops' and 'Calamari'

King oyster mushrooms have a firm, meaty stem that can be sliced and scored to resemble scallops. When pan-seared in vegan butter and seasoned with briny flavors, they develop a succulent texture and rich, umami-filled taste. Their thick stems can also be cut into rings and fried for a delightful vegan calamari.

Lion's Mane Mushrooms for 'Crab' and 'Lobster'

Lion's mane mushrooms possess a unique, shaggy texture and a mildly sweet, seafood-like flavor profile that resembles crab or lobster. They are excellent for crafting vegan 'crab' cakes or buttery 'lobster' rolls, providing a delicious and impressive substitute.

Essential Flavor Enhancers and Key Nutrients

Beyond texture, achieving an authentic seafood taste and a complete nutritional profile is crucial. Flavor enhancers and strategic nutrient choices are key to a great vegan fish substitute.

Adding 'Oceanic' Flavor with Seaweed

Seaweed, such as nori, dulse, or kombu, is a non-negotiable ingredient for replicating that distinct ocean flavor. It can be used in various forms:

Nori sheets: Use them to wrap tofu fillets for a fish-skin effect or crumble them into marinades and sauces.
Kelp granules or dulse flakes: Add them directly to dishes like chickpea 'tuna' salad or mushroom 'chowder' for a briny, savory kick.
Kombu dashi broth: Creates a rich, umami-filled base for soups and stews.

Nutritional Considerations for Vegan Fish

One of the main health benefits of fish is its omega-3 fatty acid content. While plant-based foods often contain the omega-3 ALA (alpha-linolenic acid), they typically lack the EPA and DHA found in oily fish. Fortunately, vegans can get these essential nutrients from microalgae.

Algae oil supplements: Microalgae are where fish get their omega-3s, and algae-based oil provides a direct, bioavailable vegan source of both DHA and EPA.
Omega-3 rich foods: Ensure a balanced intake by incorporating sources of ALA like flaxseeds, chia seeds, hemp seeds, and walnuts into your daily diet.
Fortification: Some commercial plant-based seafood products are fortified with algae oil to provide a complete nutritional profile.

Comparison of Popular Vegan Fish Substitutes


Feature	Tofu	Jackfruit	Banana Blossom	King Oyster Mushrooms
Best For	Fillets, fingers	Tuna salad, 'crab' cakes	Battered fillets, fish tacos	'Scallops', 'calamari'
Texture	Firm, flaky	Shredded, flaky	Chunky, flaky	Meaty, succulent
Flavor Profile	Neutral; takes on marinades	Neutral; takes on marinades	Neutral; takes on marinades	Mildly sweet, umami
Prep Style	Press and marinate	Drain, rinse, and shred	Drain, pat dry, and batter	Slice, score, and pan-sear

The Rise of Commercial Vegan Fish Products

For those seeking convenience, the market for ready-to-eat vegan seafood is booming. Brands like Good Catch, Sophie's Kitchen, and Konscious Foods offer a variety of alternatives, from tuna-style flakes and fish fillets to sushi rolls and crab cakes.

These products typically use a blend of plant-based protein sources, including pea protein, soy, wheat gluten, and legumes, along with flavorings like yeast extract and seaweed. Some are even fortified with algal oil to boost their omega-3 content. It's worth noting that while some options like Good Catch's crab cakes offer high protein, others can be higher in sodium, so checking nutritional labels is a good practice.

Conclusion: Finding the Right Substitute for You

Determining what is a good vegan substitute for fish depends on the specific dish you're making and your flavor preferences. For fried and battered recipes, banana blossom or tofu are excellent choices. If you're creating a salad or a shredded filling, jackfruit is the clear winner for its flaky texture. For a meaty, umami-rich experience, various mushrooms can perfectly mimic seafood. With the right techniques and flavor enhancers like seaweed, you can craft a delicious and satisfying plant-based meal that rivals the original. The abundance of both DIY and commercial options ensures that you can enjoy your favorite seafood-inspired dishes without compromising on your dietary choices.

For more great tips and recipes, explore The Vegan Society's guide to fish swaps.

Frequently Asked Questions

To make tofu taste like fish, you should first press the extra-firm tofu to remove excess water. Then, marinate it in a mixture containing ingredients like crumbled nori seaweed, miso paste, lemon juice, and seasonings such as Old Bay. The seaweed imparts the distinct ocean flavor, while the miso adds savory umami.

Banana blossom is widely regarded as one of the best vegetables for replicating the texture of fish in a classic vegan fish and chips recipe. Its flaky and chunky structure is an excellent match for a battered fillet.

Yes, mashed chickpeas are a popular and protein-rich substitute for tuna in a 'tuna' salad sandwich. Their texture and neutral flavor make them a perfect base for combining with vegan mayonnaise, celery, and seaweed flakes for a convincing filling.

The primary ingredient for replicating a fishy flavor in vegan seafood is seaweed. Using ingredients like nori sheets, dulse flakes, or kelp powder can give dishes an authentic briny, oceanic taste.

Both canned green jackfruit and chickpeas are excellent vegan replacements for tuna. Jackfruit provides a flaky, shredded texture similar to canned tuna, while mashed chickpeas work well for a tuna salad consistency.

The most bioavailable vegan source of DHA and EPA omega-3 fatty acids is an algae oil supplement. Additionally, consuming foods rich in ALA omega-3s, such as flaxseeds, chia seeds, and walnuts, is beneficial.

While vegan fish alternatives often contain no saturated fat or cholesterol, their overall healthiness varies widely by brand and preparation. Many are fortified with nutrients, but some commercially produced options can be high in sodium. Focusing on whole-food substitutes like mushrooms and legumes is often a healthier choice.