Our 9 Favorite Plant-Based Seafood Recipes
Curious about plant-based seafood? Us too. And thanks to some creative food bloggers, product developers, and recipe creators, there are many ways to enjoy the flavors of the ocean…meatless. Plant-based seafood alternatives let you prepare your favorite ‘fish’ recipes with animal-free ingredients. For example, plant-based versions of shrimp, fish sticks, crab cakes, and even canned tuna are now available at most supermarkets across the country.
But you can also get creative in the kitchen and make your own plant-based versions of your favorite seafood dishes. By using familiar seasonings like Old Bay, lemon juice, and fresh herbs; classic seafood-dipping sauces like cocktails sauce and tartar sauce; and briny umami-rich ingredients such as kelp, kombu, and nori, you can recreate the flavor, texture, and essence of the ocean.
This Monday, check out our list of recipes below to see how you can turn plant-based ingredients into decadent crab cakes, refreshing ceviches, spicy-sweet poke bowls, and a classic tuna fish sandwich.
A traditional Niçoise salad is made with tuna, but this recipe calls for protein-packed chickpeas instead. Toss all the salad ingredients with a tangy tarragon-shallot dressing and add to some crusty sandwich bread for the perfect plant-based picnic lunch.
For the Chickpea Salad Niçoise Sandwiches, click here.
Crab cakes are easy to make plant-based. By using hearts of palm, diced peppers, seafood seasoning, and a proper garlicky dill aioli (you can use vegan mayonnaise), you can make a crisp and tender cake without having to shell out big money for fresh crab.
For the Hearts of Palm Crab Cakes recipe, click here.
By now, many of us are familiar with the idea of poke: raw fish, rice, pickled vegetables, creamy or spicy sauce, all served conveniently in a bowl. But raw fish often has a mild taste, so using tofu in place of tuna isn’t much of a stretch, especially when the meal is covered in a spicy-sweet miso glaze.
For the Maple Miso Tofu Poke Bowl, click here.
The tuna sandwich is iconic, but you don’t have to crack open a can of fish to taste that creamy, mayo-y goodness. Blending together different varieties of nuts and seeds (sun flower seeds, almond, cashews) creates that slightly chunky texture. After adding in some seasoning like lemon juice, garlic, onion, celery, and vegan fish sauce (if you have it), you’ll find that your concoction tastes surprisingly reminiscent of the original lunch-time classic.
For the Mock Tuna Fish Sandwich recipe, click here.
Just because you’re looking to cut down on your seafood consumption, doesn’t mean you have to abandon sushi. Quite the contrary. Sushi is an excellent plant-based dinner option. Sure, you can go with the avocado roll or the cucumber roll or the tempura sweet potato roll, but you could also opt to create something more inventive, like this smoky red lentil nori roll. The combination of spicy lentils and crisp veggies make for an extra yummy roll that you won’t be able to find at your local sushi spot.
For the Smoky Red Lentil Nori Roll, click here.
Scallops are tender and succulent, but they’re also pricey. Trumpet mushrooms are the perfect alternatives to scallops because they have a similar chew, mouthfeel, and appearance. This simple recipe from the Mushroom Council, calls for a quick sauté of the mushrooms in a cast-iron skillet with some herbs and butter (can be vegan butter). Plate with a pilaf or risotto, and wait for your guests to be impressed.
For the Trumpet Mushroom “Scallops,” click here.
When you eat ceviche, the first flavor you pick up is the tart pop of citrus and cool hint of cilantro. By pairing lime juice and fresh herbs with chewy morsels like hearts of palm, tofu, and avocado, you can have a bright summer snack that’s easy to whip up and totally plant-based.
For the Vegan Ceviche Lettuce Cup recipe, click here.
A classic comfort food, clam chowder is creamy, warm, and decadent. This vegan version from Vegan Huggs uses white button mushrooms, non-dairy milk, white wine, and tons of fresh herbs to mimic the feel and aroma of traditional clam chowder.
For the Vegan Clam Chowder, click here.
In this vegan version of fried oysters from Fit Men Cook, oyster mushrooms are coated with plant-based buttermilk (oat milk with a bit of apple cider vinegar) and flavored with Creole/Cajun seasonings to create a familiar fried oyster texture and flavor. Rather than the typical deep fried recipe, these healthier oysters are air fried until crisp and golden brown.
For the Vegan Buttermilk Air-Fried Oysters, click here.
Click here for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation.