With more vegetarian options on the market, people are finding it easier to transition to vegetarianism. If you enjoy seafood, a variety of vegetarian fish products are available to choose from. Most brands are available online, but some are available in select Asian markets and health food stores. Most faux seafoods are made using soy, wheat gluten and seaweed as their primary sources for texture, protein and nutrients.
Filet
A pre-made vegetarian fish filet makes cooking a quick task if you have a busy lifestyle. You can steam, grill, bake and toast a filet in a matter of minutes and serve. Vegetarian fish filets typically contain textured wheat protein, whey protein, canola oil, vegetarian spices, cane sugar, salt, starch, seaweed extracts, vinegar and vegetarian omega-3 docosahexaenoic acid (DHA). DHA is usually found in fatty fish, but vegetarian versions now exist that are made from microalgae. The Vegetarian Resource Group reports that omega-3 fatty acids can reduce the risk of stroke, heart disease and hypertension. Each 80-g serving of contains 19 g of protein, 11 g of fat and 231 calories.
Fingers
This is an ideal substitute for vegetarian children who enjoy eating similar foods as their non-vegetarian friends. It can be cooked similarly to real fish fingers: fried, baked or toasted in a toaster oven. The vegetarian version contains soybean fiber, wheat gluten, vegetable oil, salt and vegetarian seasonings. Besides heating, they need no additional preparation. You can serve these with a horseradish sauce as you would real fish fingers. For the healthiest option, find a raw vegan version of horseradish that acts as a protiotic, which optimizes good bacteria in your digestive system, according to the National Center for Complementary and Alternative Medicine. A serving of 80 g of vegetarian fish fingers usually contains 15 g of protein, 11 g of fat and 119 calories.
Whole Fish
Create a vegetarian fish meal that resembles real fish with its skin on, which is a common dish in certain cultures, especially Asian. Marinate organic, extra firm tofu in soy sauce, garlic powder and lemon juice. Cut it into a large 1/2-inch thick slice. Saute it on medium-low heat until golden brown. Soak a sheet of seaweed in warm water until soft. Wrap the tofu with the seaweed. Brush a coating of sesame oil and cane sugar on both sides and cook it in a pan until slightly toasted.
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