Candice LandauLast Updated on April 13, 2024 by Candice Landau
In recent years, the shift towards plant-based diets has gathered remarkable momentum, a trend that’s not only beneficial for personal health but crucial for our planet’s well-being. This is especially significant for scuba divers and ocean lovers, who witness the direct impact of dietary choices on the oceans. Our seas are not just a source of natural beauty and adventure but also a barometer of the environmental health of our planet.
In this article, I’m going to dip into the world of plant-based seafood alternatives to illustrate how easily you can contribute to “being the change you wish to see in the world” while still getting to enjoy delicious meals that do no harm. I’ll explore the reasons for choosing plant-based seafood and its environmental and health benefits. After that, I’ll go right ahead and give you what you asked for, those mouth-watering recipes that’ll ease the transition.
Why Plant-Based Seafood?
Environmental Impact of Overfishing and Ocean Pollution
The health of our oceans is at a critical juncture and overfishing has become a significant concern, with studies showing that global fish populations are being depleted at unsustainable rates.
According to the United Nations Food and Agriculture Organization, over 34% of the world’s fisheries are overfished, impacting not only fish populations but the entire marine ecosystem. This situation is exacerbated by the pollution, particularly plastic waste, that ends up in our oceans, further stressing marine life.
Health Benefits of a Plant-Based Diet
Switching to plant-based seafood isn’t just good for the ocean; it’s also beneficial for your health. Plant-based diets are known for their health benefits, including lower risks of heart disease, hypertension, type 2 diabetes, and certain types of cancer. For divers, who require good physical condition to enjoy their pursuits fully, a diet rich in fruits, vegetables, and plant-based proteins can enhance energy levels, improve dive endurance, and aid in quicker post-dive recovery. Don’t believe me? Watch “The Game Changers” on Netflix and you’ll learn all about the optimal diet for human performance and health—spoiler alert, it’s plant-based!
Ethical Considerations in Seafood Consumption
Ethical considerations also play a role in the shift toward plant-based diets. Concerns over animal welfare, the impact of fishing on marine ecosystems, and the carbon footprint of seafood production are driving many to seek out alternatives. Plant-based seafood offers a cruelty-free option that can help in reducing the ethical and ecological footprints associated with traditional seafood.
If you’re curious about this topic, I strongly encourage you to read The Ethics of What We Eat: Why Our Food Choices Matter by Peter Singer and Jim Mason. In case you don’t know, Peter Singer is an Australian philosopher and bioethicist best known for his book, Animal Liberation, published in 1975. If you’d prefer a lighter discussion or consideration on this topic, read Vogue’s interview with Peter Singer.
Exploring Plant-Based Seafood Alternatives
Common Plant-Based Seafood Options
The market for plant-based seafood alternatives has expanded rapidly, offering a variety of options that mimic the taste and texture of seafood. Products made from tofu, tempeh, and legumes provide protein-rich alternatives, while innovative uses of seaweed and algae capture the “sea” flavor associated with seafood. Jackfruit, with its unique texture, has become a popular substitute for crab and other types of seafood as have mushrooms, heart of palm and banana blossoms.
Taste and Texture Comparison
While plant-based seafood alternatives may not replicate the exact taste and texture of traditional seafood, many come remarkably close. Advances in food technology have led to the creation of products that offer a similar mouthfeel and flavor profile, making the transition easier for seafood lovers.
Selecting and Purchasing Plant-Based Seafood
When choosing plant-based seafood, it’s essential to look for products with minimal processing and additives. Health-conscious consumers should check labels for ingredients and opt for products with a balanced nutritional profile. Many grocery stores and online retailers now stock a variety of plant-based seafood products, making them more accessible than ever.
Tried-and-Tested Fish-Free Recipes
I have personally made each of the recipes below
1. The Best Vegan Ceviche by It Doesn’t Taste Like Chicken
Sam’s vegan ceviche recipe is a must try. For a slightly different texture, consider subbing the tomato for mango. Sounds weird but trust me, it’s incredible too. I can eat this ceviche with tortilla chips or just on its own. It’s that good. My other go-to for a good ceviche is Veggie Society’s vegan ceviche. Try both!
Key ingredients include: hearts of palm, nori sheets, limes, avocado, cherry tomatoes, red onion, cilantro, jalapeno, salt, pepper and tortilla chips, red mango (if you sub the tomato).
2. Krupuk—Vegan Prawn Crackers by Daily Vegan
These take minutes to make! I made them because I’d never seen a recipe for them before and because, well, I didn’t believe rice paper could turn into crackers so fast. Shows you how much I know… These are just delicious and cooking them is a form of wizardry, no joke!
Key ingredients include: Rice paper, vegetable oil, salt, nori powder/flakes.
3. Watermelon Tuna by It Doesn’t Taste Like Chicken
Another of Sam’s recipes. This one is going to mess with your mind. I had no idea you could so completely change the texture and taste of watermelon into something akin to raw fish—savory, not sweet at all. I always double this recipe. It’s brilliant in poke bowls and sushi rolls but can be used literally anywhere you’d do the same with raw fish.
Key ingredients include: watermelon, nori sheets, soy sauce, apple cider vinegar, light oil, white miso paste, garlic cloves.
4. Smoked Salmon by Plant Based Relationship
This is another recipe I’d double next time around. Just like watermelon, carrot can turn into something completely different. Don’t skip the blanching the carrots in cold water step though as they’ll keep cooking. Also, use a grater but grate thick. This “salmon” is delicious on a cream cheese bagel. School Night Vegan also has a recipe for the same thing though he’s left out the garlic and added white wine vegar.
Key ingredients include: carrots, capers, caper brine (or pickle juice), lemon juice, liquid smoke, olive oil, garlic cloves, salt and pepper, bagels, vegan cream cheese, fresh dill.
5. Chickpea Salad Sammiches by Post Punk Kitchen
Tuna in the form of chickpeas was one of the first things I learned to make or replicate when I went vegan. As Isa correctly states, it’s an obvious recipe if you’ve been plant-based for a while but not everyone has and not everyone knows how to make it! And so, a core staple for an excellent sandwich topping that you can prep and store in the fridge is this delicious chickpea salad.
Key ingredients include: Chickpeas (canned and cooked), vegan mayo (you can homemake or store buy), carrot, celery, onion flakes, salt and pepper.
6. Tofu “Prawn” Cocktail by Great British Chefs
There’s so much to love about this recipe—the tomatoes, the sauce and the crispy tofu. Trust me. This one is way better than a shrimp cocktail and oddly better suited, at least I think, to tofu that oyster mushrooms. Give it a try.
Key ingredients include: Firm tofu, cornflour, nori, smoked paprika, lemon juice, salt, olive oil, cherry tomatoes, rosemary leaves, salt and pepper, vegan mayonnaise, tomato ketchup, soy sauce, tabasco, baby gem lettuces, avocado, dill.
7. Vegan Calamari by Eat Figs Not Pigs
The first time I made this recipe, I used the version by It Doesn’t Taste Like Chicken. It’s a little simpler in terms of ingredients so try that if you’re more overwhelmed by this one. That said, this recipe has some extra special flavors the other doesn’t. Skim through the ingredients and you’ll see what I mean.
Key ingredients include: Tempura batter, water, nori sheets, salt and pepper, hearts of palm (canned), all purpose flour, Old Bay seasoning, Slap Ya Mama seasoning, lemon wedges, ketchup, extra hot horseradish, lemon juice (fresh).
8. Vegan Salmon by Loving It Vegan
When I ate fish, I adored salmon. Not the raw form, the cooked form, a good flaky fillet. This recipe intends to sate pallets just like mine—hungry for flavor, taste, and a good texture. I’m a foodie through and through and I do not compromise on any of the above.
Key ingredients include: Extra firm tofu, vegetable stock, nori sheets, rice vinegar, soy sauce, sesame oil, liquid smoke, pickled beets, garlic powder, salt, ground black pepper, light brown sugar, garlic (crushed), ginger (fresh), red pepper flakes, cornstarch, chopped cilantro and lemon wedges.
9. Lemon Butter “Fish” by Ms Vegan
Okay, this might be my favorite fish-free recipe of all time. It’s lemony, buttery and it’s got a zing thanks to the capers and lemon. Personally, I don’t bother with baking it but I bet that would make it extra delicious with the crisp. One thing I will say: don’t think one can is going to be enough. You’re going to crave more. Allocate at least one can per person. She’s also got a garlic lemon “fish” recipe I’ve yet to try but that I bet is just as good.
Key ingredients include: Whole hearts of palm (in a can), flour, cornstarch, garlic salt, vegan butter/margarine, water, veggie stock, vinegar, nutritional yeast, lemons, lemon pepper, capers.
10. Miso Glazed Vegan Scallops by Herbivore’s Kitchen
Mention miso anything and my eyes start glazing over. It’s the perfect umami to make you love whatever you’re eating. These scallops are easy to make and take very little time too. There also aren’t a lot of ingredients. Eat on their own, use over noodles, or wherever else you use scallops.
Key ingredients include: King oyster mushrooms, mirin, water, yellow miso paste, maple syrup, tamari, grapeseed oil (or other high-temp oil).
11. Easy Vegan Crab Cakes by It Doesn’t Taste Like Chicken
Crab…yet another critter I (thankfully) never tasted before going vegan. As we begin to understand more about crustacean sentience and suffering, I couldn’t imagine a better recipe to try. These vegan crab cakes, in typical “Sam style” are tasty and easy to make. There are a dozen variations of this recipe, all with different ingredients (that I’ve not tried) but this is a clear winner in my book.
Key ingredients include: Chickpeas (canned), artichoke hearts (canned), panko breadcrumbs, nori, vegan mayonnaise, lemon juice, dijon mustard, sal and black pepper, light oil, lemon wedges and chopped parsley/dill for garnish. Vegan tartar sauce optional.
12. Vegan Fried King Crab Legs by Life as Juliana
Okay, it’s not normally my preference to share recipes in the form of videos but this is so original and tasty I couldn’t help myself. It’s also not a recipe you can find anywhere else. So, watch the video, open up the description on YouTube and follow along.
Key ingredients include: Soya vegan chunks (check Amazon), flax seed, vital wheat gluten, salt and white pepper, cumin powder, seafood seasoning, all purpose seasoning, garlic powder/onion powder, Old Bay seasoning, rice paper (large), almond milk, all purpose flour, bread crumbs, cornstarch, paprika.
13. New England Glam Chowder by Post Punk Kitchen
By the time I “went vegan” I’d never had clam chowder. To this day I still don’t know what a clam tastes like and I’m perfectly happy with that. What I did miss and what this recipe replicates really well is a hearty soup packed with chewy mushrooms and intense flavor. You can also sub mushrooms for the ones you prefer. They all make it a little different. King oysters are a favorite of mine. An alternative to this recipe, is a similar one on Eat Figs Not Pigs though it uses kombu, old bay seasoning, vegan fish sauce and trumpet mushrooms. I’ve yet to try it.
Key ingredients include: cashews (soaked), vegetable broth, cornstarch, olive oil, yellow onion, carrots, celery, shiitake mushrooms, white button mushrooms, russet potatoes, salt and pepper, nori sheets, tomato paste, lemon juice, parsley or chives for garnish.
14. Vegan Unagi (Eel) From Tofu and Potato by Woon Heng
There are a couple of ways to make this recipe, including with potato and soy, and with eggplant (aubergine). This version is the former and in terms of texture, I’m told it’s a winner (I never tasted real unagi). You can eat it on rice, use it with sushi, or just eat it on its own alongside a dipping sauce. It’s delicious regardless.
Key ingredients include: Tofu, russet potatoes, nori, salt and white pepper, cornstarch, kombu, water, mirin, soy sauce, sugar, kombu dashi, maple syrup.
15. Homemade Vegan Caviar Black Pearls by Very Vegan Val
If there’s one thing to try avoiding, it’s caviar. Watch a documentary on how it’s extracted—unbelievably cruel! This recipe is a guilt-free way to enjoy the salty pop of caviar. I’ts subtle and as complex as the umami original it intends to mimic. You’ll also feel pretty smart making these and it isn’t as complex as it looks.
Key ingredients include: olive oil, water, raw ginger, dried dulse, nori, dehydrated shiitake mushrooms, liquid from the caper jar, soy sauce, agar agar powder (not flakes), activated charcoal.
16. Vegan Lobster Bisque by Lableless Nutrition
This creamy, flavorful soup isn’t easy to find on the internet. It’s a special by Gabrielle StClaire and it’s as good as it looks in the photos. If you think you can’t replicate a good lobster bisque, think again.
Key ingredients include: Vegetable broth, almond milk, nori sheets, vegan butter, shallots, carrots, celery, cashews (raw), garlic cloves, tomato paste, white wine, smoked paprika, dried thyme, Old Bay seasoning, cayenne, vegan Worcestershire (optional)—you can also make your own, bay leaf, salt and pepper, fresh chives for garnish, hearts of palm (canned).
17. Vegan Fish Tacos by School Night Vegan
Okay, until I tried these I was skeptical. Banana blossoms masquerading as fish? You’ve got to be kidding me. No joke, it works. Banana blossoms are a lot like giant artichokes both in look and taste. The real trick here is finding them. You can eat these as fish tacos or alone with a vegan tartar sauce. They’re utterly delicious.
Key ingredients include: banana blossoms, old bay seasoning, kombu, tajin, water, and salt. If you’re making the baja sauce too, you’ll need vegan mayonnaise, soy milk, apple cider vinegar, garlic powder, lime zest, lime juice and sriracha hot sauce.
18. Vegan Anchovies Perfect for Seasoning or a Side Dish by Daily Vegan
Okay, I didn’t love anchovies when I was a carnivore but, as with all fish dishes, I had to try the recipe. Even if vegan fish recipes don’t always taste like fish, some come out as wholly creative dishes in their own right and are just as delectable, if different than the original. This one is pretty easy to make and gets more flavorful with time. Use it on crackers or however you use anchovies!
Key ingredients include: Eggplant, salt, water, apple cider vinegar, olive oil, wakame algae, nori flakes, garlic (chopped).
19. Vegan Seafood Pizza by Miscellaneous (and Candice)
Of all the things I remember growing up in South Africa, seafood pizza holds an iconic place in my memory. On it we included mussels, baby squid (yes, it does sound savage), calamari and shrimp. It was decadent. I’ve never found this a popular pizza style state-side but I have figured out you can replicate it using toppings from these recipes:
- For mussels: Vegan Italian Style “Mussels” by Laura’s Vegan Table
- For calamari: Soy Curl Calamari by It Doesn’t Taste Like Chicken, or Heart of Palm Calamari by Kathy’s Vegan Kitchen
- For shrimp: Vegan Shrimp by The Hidden Veggies
Use very little vegan cheese, a light oil or light tomato paste base and let the actual toppings carry the flavor.
20. Vegan Battered Banana Blossom Fish by Yuzu Bakes
These are just delightful. And yes, I know I have a similar recipe higher up but given this is miso and lemon battered, wrapped in seaweed and then friend in a fluffy batter…well, I had to include it. It’s certainly different. Try it, no regrets. Crispy and flaky, just perfect. Cory also has a few other similar recipes I’ve yet to try: tofish, vegan fish and chips, vegan scallops, vegan calamari, and vegan tuna. The vegan tuna is probably first on the list because it look different.
Key ingredients include: Banana blossoms (canned), miso paste, nori sheets, lemon juice, all purpose flour, cornflour, baking powder, water, salt and pepper, samphire (sea beans), olive oil.
Vegan Sea Urchin (Uni) – Recipe Needed!
It doesn’t matter how much you tell me sea urchins are a problem, that they are eating all the kelp—I still don’t think killing them en masse is ethical. After all, humans are a problem in many locations and we don’t kill them. Not only is this move toward culling urchins creating an unprecedented demand for them (we all know that’s going to end up in overfishing or intensive farming), but there is also very little, if no research into how urchins experience pain (not everything works like a human as we’ve discovered through cephalopods)—I asked a doctoral student who specialized in urchin studies and this is exactly what she told me.
For me, compassionate conservation and eliminating actions that cause suffering are always going to be a the core of being plant-based. Why eat animals when we no longer have to? Again, I have not come across a single uni recipe online so please leave a comment if you have and share it with the rest of us.
Incorporating Plant-Based Seafood into a Diver’s Diet
Gradual Introduction of Plant-Based Alternatives
Transitioning to a diet rich in plant-based seafood doesn’t have to be an all-or-nothing approach. Start by integrating these alternatives into familiar dishes. For instance, try using plant-based shrimp in your favorite paella recipe or add vegan fish fillets to your tacos. This gradual introduction allows you to adjust to new flavors and textures while discovering the vast array of available options. It’s also an excellent experiment in creativity.
Maintaining a Balanced Diet on Diving Excursions
Divers need a balanced diet to maintain energy and stamina for diving activities. Plant-based seafood provides a nutritious and sustainable option, with many things being healthier than their meaty alternatives. When planning diving trips, consider packing plant-based canned goods, like vegan tuna, or preparing meals in advance (chickpea mash or salmon lox). Look for local plant-based options at your destination to support sustainable practices and explore regional flavors. Trust me, they exist. The Big Island of Hawai’i was a surprisingly easy place to eat vegan as was Grand Cayman.
Be a Part of the Solution and Not the Problem
The shift to plant-based seafood alternatives represents more than a dietary choice; it’s a commitment to preserving the underwater environments we cherish as divers. By choosing these alternatives, divers can actively participate in reducing the strain on our oceans, ensuring that the beauty and diversity of marine life can be enjoyed for generations to come. I encourage you to try the recipes shared, experiment with new ones, and become part of a community dedicated to sustainable diving and responsible living. Remember, every meal is an opportunity to make a positive impact on our oceans and our health. So, dive into these plant-based options and discover how delicious sustainable eating can be!
Additional Resources
For those interested in exploring further into the world of sustainable diving and plant-based cuisine, the following resources can provide additional information, recipes, and insights:
Websites
Ocean Conservancy Blog: Offers a wealth of information on marine conservation, sustainable seafood choices, and how divers can make a positive impact on ocean health.
Marine Stewardship Council: A go-to resource for understanding sustainable seafood practices, including comprehensive guides and educational materials.
Veganuary’s Seafood Recipes: A collection of plant-based seafood recipes that are perfect for divers looking to explore alternative options. From vegan fish and chips to plant-based sushi, there’s something for every palate.
The Plant-Based Seafood Co.: This company’s blog provides insights into the plant-based seafood industry, new product developments, and delicious recipes.
The Vegan Society: Provides a comprehensive guide on how to maintain a balanced vegan diet, which is particularly useful for divers looking to switch to plant-based eating.
Books
Plant-Powered Protein: 125 Recipes for Using Today’s Amazing Meat Alternatives by Nava Atlas: This book is great for divers looking to incorporate more plant-based proteins into their diet. It offers creative recipes using various meat alternatives, adaptable to seafood-like dishes.
The End of the Line: How Overfishing Is Changing the World and What We Eat by Charles Clover: An essential read for anyone concerned about the future of our oceans, this book provides a deep dive into the consequences of overfishing and the global seafood industry.
Sustainable Diets: How Ecological Nutrition Can Transform Consumption and the Food System by Pamela Mason and Tim Lang: This book explores the relationship between diet and the environment, offering a comprehensive guide to sustainable eating habits.
Cookin’ Up a Storm: Sea Stories and Vegan Recipes from Sea Shepherd’s Anti-Whaling Campaigns by Laura Dakin: Sea Shepherd Conservation Society’s official cookbook featuring 80 favorite vegan recipes from the crew of their flagship, the Steve Irwin, combined with exhilarating action shots and personal stories.
What a Fish Knows: The Inner Lives of Our Underwater Cousins by Jonathan Balcombe: If you
