Berkoff Nancy - Vegan Seafood

Vegan
Seafood

Beyond the Fish Shtick
for Vegetarians

by Nancy Berkoff, EdD, RD, CCE

Nutrition Section
by Reed Mangels, PhD, RD

The Vegetarian Resource Group
Baltimore, Maryland

A Note to the Reader

The contents of Vegan Seafood and our other publications, including web information, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, information can change, people have different views, and mistakes can be made. Please use your own best judgement about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

Copyright 2008, The Vegetarian Resource Group
PO Box 1463, Baltimore, MD 21203.

Cover artwork and illustrations by Keryl Cryer

Library of Congress Cataloging-in-Publication Data

Berkoff, Nancy.

Vegan seafood : beyond the fish shtick for vegetarians / by Nancy Berkoff ; nutrition section by Reed Mangels.

p. cm.

Includes index.

ISBN 978-0-931411-31-1

1. Vegan cookery.

I. Mangels, Reed.

II. Title.

TX837.B477628 2007

641.5'636--dc22

2007041803

10 9 8 7 6 5 4 3 2 1

All rights reserved. No portion of this book may be reproduced by any means whatsoever except for brief quotations in reviews, without written permission from The Vegetarian Resource Group.

Table of Contents

Dedication

S OME DEVOUT followers of the Hindu faith have told me that one earns karma points for purchasing a live fish from a fish market and releasing it back into the ocean or river. This book is dedicated to all those who increase their karma by using the following recipes, rather than captive or wild fish.

Acknowledgments

S PECIAL THANKS TO Reed Mangels, PhD, RD for contributing nutrition information to this book. Thanks to Susan Petrie and Charles Stahler for reviewing the entire manuscript and Ryan Andrews, RD, for completing the nutritional analyses for all the recipes. Finally, thanks to Keryl Cryer for designing the cover and doing the artwork and Debra Wasserman for coordinating all aspects of this books production from start to finish, including the layout. Your help is greatly appreciated.

Introduction

S URELY ITS POSSIBLE TO BE VEGAN AND STILL ENJOY THE TASTE OF THE SEA! Vegans who would like an animal-free seafood experience, have three options: purchasing convenience vegan products (such as vegan tuna or vegan shrimp), making original seafood creations, or approximate the ambiance of seafood menus (more about that later).

In this book we use three vegan seafood products and also offer suggestions for substitutes. Many recipes do not call for these items, so dont worry if you cant purchase these particular ingredients. They are:

Vegan Tuna : when a chunky texture was appropriate, we used frozen vegan tuna. This product may not have the look of real tuna, but it does have the taste. It can be mashed or chunked for use in cold salads and entres, as well as hot soups, casseroles, and entres. It can also be tossed with chopped raw vegetables and vegan mayonnaise for a fast salad or cut into vegetable chowder to transform it into seafood chowder. Vegan tuna can be combined with cooked pasta, frozen mixed vegetables, and your favorite soup to create a tuna bake.

Thaw this substitute tuna in the refrigerator before you add it to menu items. Find vegan tuna frozen in some natural foods stores or order it (#C019) online at .

Vegan Fish Fillet : when a solid, more visible product is appropriate, you can use the recipe on or, if you are in southern California, you can purchase vegan fish fillets at Mothers Markets. Fillet-type vegan products can be used when you would like to dress up a solid product, such as a seitan steak, and can be cooked whole, or cut into pieces or strips. For example, if you need a fast but elegant, entre, you can bake a fillet after brushing it with olive oil and minced garlic. Serve it topped with chopped tomatoes and basil. You can add fillet strips to stir-frys or create a hot sandwich with a grilled fillet and thinly sliced grilled seasonal vegetables.

Vegan Shredded Crab Meat : when a solid, chewier product is needed. This product is made by Asian producers and often contains wheat and yam starch, vegetable oil, paprika, water, sugar, and non-meat seasonings. We used this type of product if we wanted an ingredient that would retain its shape when tossed with cold ingredients or when cooked. Visit for futher information.

Note : Other vegan seafood ingredients are available, and the products we chose are by no means the only ones to use.

Accept No Imitations

You will need to be an avid label reader when shopping for vegan seafood products. Proceed carefully when you see mock or imitation on labels. Some mock/imitation products are vegan or vegetarian (containing perhaps egg whites or whey).

But some mock/imitation products are shellfish substitutes, for people with allergies to lobster, shrimp, crab, and clams, etc. or to provide a lower cost alternative to shellfish. This type of mock/imitation product is usually made with mild-flavored fish or with soy and/or starchy vegetables injected with fish extract.

As always, proceed with caution when purchasing processed products, and you wont go wrong.

Finding Vegan Seafood Products

If you live in an area with Asian markets, you may be able to find mock seafood products. Fish fillets, shrimp, shredded crab and crab pieces, tuna, salmon, and scallops are often available. Natural food stores or supermarkets may stock vegan seafood products. Check out the freezer cases, but if you cant find vegan seafood products in your local markets, shop online at one of the sites listed on the next page.

www.vegieworld.com

May Wah Healthy Vegetarian Food, located at 213 Hester St. in New York Citys Chinatown, offers Vege Fish, Tuna, Prawn, Shrimp Balls, and more. Read labels carefully to determine vegan items. Order online or visit their store.

www.vegecyber.com

This site sells Vege Crab Meat Shredded, Vege Crab Meat Balls, Vege Fish Ham, Vege King Prawn, Vege Salmon, and Vege Shrimp Balls.

www.veganessentials.com

This site sells Vegi-Scallops by Cedar Lake, Vege-Scallops by Vibrant Life, and Tuna(Not!) Salad Mix by Dixie Diner.

www.vegetarianstore.com

This online retailer sells canned Worthington Skallops, as well as Cedar Lakes Vegi-Scallops.

www.cedarlakefoods.com

This site offers canned Vegi-Scallops made from wheat/soy protein.

www.vegeking.com

Vegan Fish Steaks and Vegan Tuna Fillets that they distribute are sold at Mothers Markets in Southern California.

www.vegeusa.com

Offers Vegan Shrimp; however, you must call (888) 772-8343 to order this product.

www.veganstore.com

Pangea offers Cavi-art Vegan Caviar and Worthington Skallops.

www.worthingtonfoods.com

When you type in this address, you will probably find yourself in the Kelloggs site featuring Worthington Foods products. This company offers Vegetable Skallops made from textured vegetable protein.

Whats in These Vegan Seafood Products?

The majority of the vegan seafood items we have seen are soy-based, with differing amounts of vegetable oil, water, artificial and natural flavors and colors, yeast, and flour (soy, corn, and others). Some seafood items are made primarily with yam flour. Most of the vegan seafood products we have found have been refrigerated, frozen, or canned.