Plant-Based Substitutes for Fish Dishes

Understanding the nutritional composition of fish is important as they are considered a valuable component of daily diet - primarily an excellent source of complete protein (averaging 16-20% per species). Based on fat content, fish can be classified as lean (with a fat content of < 5%) and fatty (5-15% fat). Lean fish include m.in. cod, perch, myrung and brook trout. Due to their low fat content, they have a lower calorie content - around 80-100 kcal per 100g (which can be beneficial when planning a calorie-reduced diet) and are easily digestible. Fatty fish, on the other hand, are a rich source of unsaturated fatty acids - particularly Omega-3 fatty acids (EPA and DHA). These fatty acids are part of cell membranes and contribute to the proper functioning of many organ systems, including the nervous system, respiratory system, and cardiovascular system. The human body cannot synthesize these fatty acids; they must be obtained from food. Examples of fatty fish include m.in. salmon, herring, sardine, eel, and rainbow trout. In addition, fish are a source of Vitamin D, some B vitamins, and minerals such as phosphorus, iodine, and potassium. The authors of the nutrition standards for the Polish population recommend that adults consume at least two servings of fish per week (including at least one serving of fatty fish) to obtain an adequate amount of EPA and DHA fatty acids (H. Mojska et al. 2020). However, it is important to note that fish are not the only source of these fatty acids. The human body can also convert another Omega-3 fatty acid - Alpha-Linolenic acid (ALA) - into EPA and DHA, which is present in many plant products. Another option is to use an appropriate supplementation.

Fish substitute products are relatively new in the food industry, therefore, compared to other vegan products (alternatives to meat or dairy products), the availability of the former is significantly less. Typically, fish are consumed partially or entirely fried or baked, but for ready-made substitutes, it is challenging to find a plant-based equivalent for traditional filet; most products follow a formula that imitates fish processing. Among the most frequently available on shelves and in refrigerators are: – vegetarian-based „tuna“ in a marinade (water, oil, or spices), but also in the form of salad or pieces, – fish patties and burgers and breaded vegan sticks, – marinated products that mimic herring, such as in cream sauce, Kashubian style, or with onions, – a vegan alternative to mackerel in tomato sauce, – ready-made fish pastes.

The composition (and consequently – the nutritional value of plant-based fish substitutes) is highly varied. The base is usually plant protein (e.g. soy, pea, bean, wheat), tofu, or mushrooms. Additionally, the product contains water, vegetable oils, substances that provide and maintain structure (starch, methylcellulose), and flavourings and spices intended to mimic the taste of the product to its original taste (e.g. soy sauce, yeast flakes, algae, spirit vinegar, sugar or agave syrup, beetroot extract). Some products are enriched with potentially deficient components in a plant-based diet (e.g. iron or vitamin D) or oils that are a source of omega-3 fatty acids (which have a high presence in fish). As for the nutritional value of fish substitutes, it is largely dependent on the raw material that forms the basis of the product. The greatest differences can be noted between two groups: products based on plant protein and soy and those based on mushrooms (mushrooms). The data relates to the nutritional value in 100 grams of the product and does not take into account the content of microcomponents. Own compilation based on data from manufacturers and distributors of the analyzed products. In the table above, we present a comparison of plant-based alternatives for fish (both based on plant protein and mushrooms) and their traditional counterparts. Products based on wheat and peas had a higher protein content than a product based on mushrooms; however, the protein content was similar to or lower than in a fish dish. Plant-based alternatives had a higher amount of carbohydrates than traditional products. Substitutes for tuna and fish cutlets had a higher level of fat, while in marinated mushrooms, the proportion of macronutrients was significantly lower compared to herring, which, as mentioned earlier, is classified as a fatty fish. The salt content was similar in both vegan and fish products; moreover, it was quite high (daily recommended salt intake should not exceed 5 grams, which means that 100 grams of the analyzed products provided about 1/4 of this amount).

As previously noted, substitute products for fish dishes have surfaced in the marketplace relatively recently, which implies that their availability is lesser and the choice more restricted compared to meat or dairy substitutes. A substantial fraction of these goods is accessible (on a consistent or intermittent basis) in larger online supermarkets and hypermarkets. These can also be discovered in local establishments offering vegan or wholesome food, and the most extensive array is proposed by online food stores and delicatessens that provide online sales. Moreover, a selection of vegan and vegetarian eateries decide on manufacturing and marketing their own commodities, including fish alternatives. The price per unit of the product depends on its grammatical structure and falls between 5 and 20 zł.

It is also worth mentioning that there are alternative options for fish that can be self-produced. In cookbooks and on blogs with plant-based recipes, the authors suggest numerous ideas for preparing dishes that are intended to imitate the taste of classic fish dishes. This effect is intended to be achieved through the use of tofu, mushrooms, or root vegetables (such as carrots or celery) and suitable spices. This option can be particularly attractive for those who appreciate culinary creativity and for those who are looking for familiar flavors in the plant-based version. By cooking independently, we also have control over the composition of the dish, which allows us to reduce the amount of salt or adjust the taste to our own preferences.

There is an increasing availability of ready-to-eat vegetable alternatives to fish products in stores that are simple in composition and rich in plant and soy protein. However, it is crucial to bear in mind that they are highly processed foods with high salt content and should be treated as a supplement to the diet, not as a foundation. Unlike fish products, vegetable equivalents typically do not contain unsaturated omega-3 fatty acids. People who completely abstain from eating fish should ensure they consume adequate plant sources of ALA (which can be converted to EPA and DHA) - such as flaxseed, chia seeds, walnuts or rapeseed oil - or consider supplementing with EPA and DHA (available as vegan preparations made from microalgae oil).