Fish is considered healthy, which is why it is popular. What is less well known: Fish is often not sustainable. But there is also vegan “fish” – we will introduce you to the plant-based and vegetarian alternatives to fish.
People around the world currently eat an average of around 20 kilograms of fish per year. This has an impact on global fish stocks, because they are dwindling. This is the bad news.
The good news: Vegan and vegetarian alternatives to fish are increasingly being sold. Not all of them are equally sustainable, cruelty-free or purely plant-based. But there are alternatives to tuna and salmon.
Why fish is problematic
There are many reasons why it makes sense to switch to vegan fish substitutes. As popular as fish is, the way we catch or farm and eat it is also problematic. The main reasons for this are:
Overfishing:
Overfishing is the central problem of fishing – recently the documentary “Seaspiracy” made this particularly clear. Around 35 percent of the world’s fish stocks are already overfished. At the same time, we are eating more and more: fish consumption reached a record high in 2020 and the Food and Agriculture Organization (FAO) expects per capita consumption to continue to grow until 2030.
environmental destruction:
Fisheries now use huge fishing fleets, often using destructive fishing methods such as bottom trawls. These are dragged along the sea floor and cause considerable damage to it and the organisms living on it.
bycatch:
Another sad side effect of these enormous nets is bycatch. Sea turtles, whales, dolphins, porpoises and other marine animals, even birds, get caught in these nets. Some of them are seriously injured or die in agony.
Aquaculture is not the solution:
Fish farming in a confined space brings with it typical problems of factory farming (exposure to chemicals, antibiotics and faeces). Feeding predatory fish with wild-caught fish or fishmeal contributes to overfishing.
Vegan fish: the plant-based alternative
There is a solution – at least for everyone who is willing to give up fish: vegan alternatives to fish (“plant-based fish”). They offer taste pleasure without having to catch or farm fish.
As with meat, the product range is constantly expanding and you can now buy vegan or vegetarian fish products in almost all well-stocked supermarkets.
If you prefer to prepare your vegan “fish” dishes yourself, you can find many recipe ideas online. How about homemade vegan fish fingers, for example?
Where can I buy plant-based fish?
If you don’t want to do without the fish taste, you can choose from plenty today, because there are many vegetarian and vegan “fish” products – from fish fingers and tuna to vegan caviar and plant-based calamari. Like all processed products, fish substitutes should not necessarily be on the plate every day, but they are helpful when switching from fish to plant-based alternatives.
You can now buy plant-based fish in most supermarkets, in organic shops, and sometimes also at discounters. You will find a good selection online, for example at Vantastic Foods, Vekoop, or Rewe. Depending on what kind of food you would like to eat, you will find it in different places.
Here are some examples of plant-based fish alternatives:
Vegan Fish Fingers:
Vantastic Foods, Vivera, Iglo and even meat producers like Rügenwalder Mühle are now making vegan fish fingers. You can find plant-based fish fingers in many supermarkets, for example at Rewe or Edeka.
Vegan fish fillet (with breading) or fried fish:
In addition to fish fingers, Fisch vom Feld also offers so-called “filees” and “filees in batter”. Just like grandma used to make, only veggie.
Visch & chips and Visch rolls:
Nordsee sells fish and chips or rolls with a plant-based alternative to fried fish or tuna. North Sea calls this “Visch”.
But: Nordsee products are not vegan because they are fried in the same oil that the fish is fried in.
Vegan Fish Steak:
If you prefer to eat fish without breading, then the vegan fish steak or the vegan filet might be something for you.
Vegan Tuna:
There are now plenty of vegan substitutes for canned tuna, for example from unfished (PlanTuna), Lord of Tofu, Rice Up, Vitaquell, Vantastic Foods or Veganz.
Smoker “Lax”:
For fans of smoked salmon, there are also plant-based alternatives, such as Rice Up’s smoked salmon, Veganz smoked salmon or Revo’s plant-based salmon.
Vegan caviar:
Yes, there is even vegan caviar. Whether this is necessary is open to debate. But it does exist, for example from the Aki brand. The vegan caviar (“Cavi-Art”) consists of algae and, last but not least, comes very close to the original in terms of appearance.
Vegan calamari:
Would you like some soul food? Then try the vegan calamari from Vantastic Foods.
Vegan Shrimp and Prawns:
You don’t have to do without shrimp either if you choose plant-based alternatives: there are, for example, “Veganelen” from Lord of Tofu.
Fish burger:
For your vegan “fish” burger, Novish has fish-flavored burgers. Greenforce offers “Fischfrika” to mix yourself.
Fish nuggets:
If you’re in a hurry, just put a few fish nuggets in the oven or pan. You can also buy them vegan from Novish.
Buy online: e.g. at Vantastic Foods, Vekoop or Rewe.
Can plant-based alternatives replace fish?
When people talk about fish, one term comes up again and again: omega 3. Fish has a particularly large number of these essential fatty acids, which have a positive effect on health.
It also contains many important nutrients and trace elements, such as iodine. It is a good source of protein, but usually very low in fat. So ideal for healthy eating. But are sea creatures really irreplaceable?
Plant-based foods such as legumes and many types of vegetables also provide many nutrients and in some cases are even very high in protein. The much-praised omega 3 is also found in plant foods; Flaxseed or canola oil are full of it.
There is also a good plant-based substitute for the taste, namely algae. Algae is particularly popular in Japanese cuisine and is used in sushi, for example. Whether nori seaweed, spirulina, or other types of seaweed, they all taste of the sea. Or, rather, fish. You can also prepare your vegan fish sticks yourself, for example with algae, and you will be amazed at how much they resemble the original.
But what about the composition of vegan “fish”? Many of the vegan or vegetarian alternatives to fish consist of soy protein, wheat protein, rice flour or legume proteins. Other products are based on black salsify, hemp seed, or jackfruit. They also provide mostly protein. Some alternatives contain flaxseed oil, which – like hemp seeds – is a source of Omega 3. In addition, plant-based alternatives are often enriched with vitamins such as B12 or iron.
