=
GoPlantBased Pinterest GoPlantBased Kofi
GoPlantBased Pinterest GoPlantBased Kofi

Plant Based Seafood and Fish Alternatives Inspired by Seaspiracy

Published: 06/05/2021 by Samuel Anthony
Seaspiracy Plant Based Seafood

5 easy, sustainable plant based seafood fish alternatives you can make at home in response to Netflix documentary Seaspiracy. These are my best vegan fish alternatives for anyone wanting to make a difference and still enjoy great flavours they love.

Seaspiracy Netflix: Plant Based Seafood Recipes for Ocean Justice

Netflix documentary Seaspiracy does just that. The fishing industry from catch to sale is shrouded in concealment. The truth is fishing-industry-caused ocean plastics, the bycatch of precious ocean species, the overfishing and destruction of our own environment are just a few of the malpractises of the fishing world, according to Seaspiracy.

So let's do something. I decided I wanted to put together some vegan fish alternatives and seafood recipes to help those of you that are either fully transitioned and love plant based foods or those that love traditional flavours but want to make a more sustainable switch. Look no further.

Image alt text

Plant Based 'Tuna' Sandwich

Vegan 'tuna' sandwich recipe with crispy golden breadcrumbs.

Serves

1

Prep

10m

Cook

0m

Total

10m

Nutrition (per serving)

  • Calories: 453
  • Protein: 16g
  • Iron: 4.6mg
  • Calcium: 189mg
  • Fat: 18g
  • Saturates: 2.8g
  • Cholesterol: 0
  • Trans fats: 0
  • Fibre: 12g

Ingredients

  • 75g chickpeas
  • 2tbsp vegan mayo
  • 1tsp rice wine vinegar
  • 2 sheets nori
  • 1/4tsp black pepper
  • 1/2 lemon
  • 2 slices whole-wheat bread
  • 1/4 cucumber
  • 1/4 cup kale

Method

Drain the chickpeas, mash with a fork into a textured paste. Slice the cucumber.

Slice or cruble the nori sheets as finely as you can. In a mixing bowl combine the chickpeas, mayo, vinegar, nori, black pepper and lemon juice. Stir well to combine.

Layer the chickpea mix across two slices of bread. Add the cucumber slices, and the kale. Make into a sandwich and slice!

Plant Based Battered 'Cod'

Vegan Battered 'Cod' recipe with light golden batter.

Serves

1

Prep

10m

Cook

10m

Total

20m

Nutrition (per serving)

  • Calories: 506
  • Protein: 15g
  • Iron: 3.6mg
  • Calcium: 260mg
  • Fat: 34g
  • Saturates: 3g
  • Cholesterol: 0
  • Trans fats: 0
  • Fibre: 7g

Ingredients

  • 80g slice extra firm tofu (smoked is best)
  • 1/3 cup whole wheat flour
  • 1/3 cup oat milk
  • 1/2tsp sea salt
  • 1/4tsp black pepper
  • 1 nori sheet
  • 1/2 lemon
  • Rapeseed oil, for shallow frying

Method

Combine the flour, milk, salt and pepper in a large bowl. Whisk until a thick batter is formed.

Fix the nori sheet to the underside of the tofu using some of the lemon juice to help it stick. Coat well and evenly in the batter.

Heat the oil in a large frying pan, fry the tofu for around 4-5 minutes per side, until golden brown. Serve with a squeeze of lemon over the top.

Vegan-friendly Battered 'Calamari'

Vegan Battered 'Calamari' recipe with light golden batter.

Serves

1

Prep

10m

Cook

10m

Total

20m

Nutrition (per serving)

  • Calories: 506
  • Protein: 15g
  • Iron: 3.6mg
  • Calcium: 260mg
  • Fat: 34g
  • Saturates: 3g
  • Cholesterol: 0
  • Trans fats: 0
  • Fibre: 7g

Ingredients

  • 3 king oyster mushrooms
  • 1/4 cup oat milk
  • 1/4 cup whole wheat flour
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 lemon
  • 2tbsp rapeseed oil

Method

Remove the heads from the king oyster mushrooms, saving them for another recipe. Slice the stalk into quarter inch thick slices. Using a knife, or apple corer, make a hole in the centre of the slices to make a calamari style ring. You can use the centres to make scallops (see below).

Combine the flour, milk, salt and pepper in a large bowl. Whisk until a thick batter is formed. Mix the mushroom rings in the batter.

Heat the oil in a large frying pan, fry the rings for around 3-4 minutes per side, until golden brown. Serve with a squeeze of lemon juice over the top.

Vegan 'Scallops'

Plant based garlic and basil scallops recipe for a delicious seafood alternative using king oyster mushrooms.

Serves

2

Prep

10m

Cook

10m

Total

20m

Nutrition (per serving)

  • Calories: 315
  • Protein: 5.7g
  • Iron: 2.3mg
  • Calcium: 30mg
  • Fat: 29g
  • Saturates: 2.2g
  • Cholesterol: 0
  • Trans fats: 0
  • Fibre: 4g

Ingredients

  • 5 large king oyster mushrooms
  • 4tbsp rapeseed oil
  • 5 cloves garlic
  • 1tsp sea salt
  • 1/4tsp black pepper
  • 1/2 lemon
  • 5g fresh basil

Method

Remove the heads from the king oyster mushrooms, saving them for another recipe. Slice the stalk into quarter inch thick slices. Crush the garlic cloves and halve the lemon. Tear the basil leaves.

Preheat the oil in a large frying pan over a medium-high heat.

Add the garlic to the oil and stir for roughly a minute before placing the mushroom stalk slices into the oil and pressing them down firmly. Leave to fry for around 5 minutes per side.

Turn off the heat, squeeze in the juice from half of the lemon, catching the pips. Stir in the salt, pepper and basil. Serve!

Plant Based 'Tuna' Pasta Bake

Vegan 'tuna' pasta bake recipe with crispy golden breadcrumbs.

Serves

2

Prep

10m

Cook

30m

Total

40m

Nutrition (per serving)

  • Calories: 348
  • Protein: 13g
  • Iron: 3.6mg
  • Calcium: 89mg
  • Fat: 10g
  • Saturates: 1.6g
  • Cholesterol: 0
  • Trans fats: 0
  • Fibre: 8.8g

Ingredients

  • 70g chickpeas
  • 2tbsp vegan mayo
  • 1tsp rice wine vinegar
  • 2 sheets nori
  • 1/4tsp black pepper
  • 1/2 lemon
  • 2 slices whole-wheat bread blitzed, or 60g breadcrumbs
  • 180g cooked whole wheat pasta

Method

Preheat the oven to 200C. Boil the chickpeas for 4 minutes and cook your pasta.

Combine the cooked pasta, chickpeas, mayo, vinegar, nori sheets, black pepper and lemon juice.

Layer the pasta mix on a large baking tray, top with breadcrumbs and bake for 20 minutes or until golden before serving.

Plant-Based News, Articles & Recipes

Find out the best plant-based protein sources, discover the many health benefits of a plant foods diet, and learn something new.


        Outline of the human heart in red on black.        Heart Health

Infographic: Cardiovascular Health

The structure, function and impact of exercise on various components of the heart and the pressure of the blood.


        Cholesterol deposits building up shown via a diagram to preview the plant-based cholesterol article.        Nutrition

Can Plant Based Lower Cholesterol?

What is cholesterol, why worry and what can we do? Are fibre-rich plant-based diets our best solution?


        vegan sweet potato and chickpea curry with spinach        Recipes

Peanut Butter Chickpea & Sweet Potato Curry

Delicious easy vegan sweet potato and chickpea curry recipe with peanut butter, coconut, tomato and spinach. Fresh and plant based.