Madeleine Hull
Fish is a rich source of protein and omega-3 fatty acids, which makes it a nutritious addition to a vegetarian diet. However, vegetarians typically do not consume fish, as it is not considered plant-based. Those who include fish in their otherwise vegetarian diets are known as pescatarians. If you are a long-time vegetarian looking to introduce fish into your diet, it is recommended to start slowly with small portions to avoid stomach aches. You can also try plant-based foods with similar flavours and textures, such as mushrooms and lentils, as a culinary 'bridge' before incorporating fish.
| Characteristics | Values |
|---|---|
| Reasons to add fish to a vegetarian diet | Fish is a source of protein, omega-3 fatty acids, and other nutrients. |
| How to start eating fish as a vegetarian | Start slowly and with small portions to avoid stomach aches. Choose fish with a mild taste, such as tilapia or pollock, or disguise the taste with condiments or breading. |
| Nutritional guidelines | The World Health Organization (WHO) recommends an omega-6 to omega-3 ratio of 5-10:1. Canada recommends a total omega-3 intake of 1.2-1.6 grams per day. The UK recommends 1% of calories from ALA and 0.5% from EPA/DHA. |
| Alternatives to fish | Tofu, walnuts, and commercial vegetarian products can provide similar nutrients to fish without the fish taste. |
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What You'll Learn
Start slow and conservative
If you've been vegetarian for a while, it's best to start slow and conservative when adding fish to your diet. This gives your body time to adjust to the new food group and helps to prevent any temporary stomach aches.
Start by choosing 'meaty' plant-based foods that can act as a culinary 'bridge' to eating fish. For example, chick'n nuggets or tenders, plant-based burgers, or sausages. Mushrooms and lentils are also great options as they have an umami flavour and texture similar to animal proteins.
When you're ready to introduce fish, opt for small portions to begin with. Fatty fish like salmon and tuna are good choices as they are rich in omega-3 fatty acids, but you may prefer to start with fish that have a milder 'fishy' taste such as tilapia or pollock, which are commonly used in fish sandwiches and frozen fish sticks. Sushi is another good option for trying different types of fish and learning what you like.
Over time, you will acclimate to the taste and can begin to incorporate larger portions of fish into your diet.
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Choose fish with less of a 'fishy' taste
If you're a vegetarian looking to add fish to your diet, you might want to start with fish that have a less pronounced fishy taste. The stronger flavour characteristics in fish tend to come with fish that are higher in oils. Fish that come from colder waters tend to have a higher fat content to stay warm in their natural habitat.
Tilapia is a good option for those who are just getting used to adding seafood to their diet. It is placed at the bottom of the fishiness scale and is described as the most mildly flavoured fish around, with a hint of sweetness. It is also commonly farmed and consumed, so you're likely to find it on a seafood restaurant's menu. Pollock is also widely used for things like fish sandwiches or frozen fish sticks and may be a good starting point.
Swordfish has a firm texture but a mild flavour. Alaskan pollock has a slightly higher oil content than other types of white fish, but it still has a mild flavour. Rockfish is a delicious white fish with slightly more flavour than other varieties, with a mild yet somewhat nutty flavour that complements a variety of marinades and flavour combinations.
Mahi Mahi is described as having a semi-mild flavour, less fishy than swordfish but more so than most white fish. It is often paired with tropical flavours like mango and pineapple, or with more savoury sides like red beans and rice, and mashed potatoes.
If you want to try anchovies, consider following recipes that call for anchovies to be cooked down into the fat of the dish. This brings an umami flavour without leaving a fishy taste. Sardines are less intense in flavour than anchovies, but many still cite a "fishy" and fairly salty flavour. When looking for ways to prepare sardines, consider lightening their flavour with olive oil, mayo, or aioli.
When cooking white fish, be careful not to overcook it, as this can cause it to dry out and become less appealing to eat. Cook until it starts to flake and is slightly opaque in the centre. Baking seafood in tinfoil or parchment paper pouches creates an easy, healthy meal with little to no mess.
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Get your omega-3s from plant sources
Omega-3 fatty acids are essential for heart health, brain health, and fighting inflammation. While fish is a good source of omega-3s, there are plenty of plant-based sources that can provide these essential fats.
The three omega-3 fats are alpha-linolenic acid (ALA), eicosapentanenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mostly in plant foods, while EPA and DHA are found mostly in fish. However, there are some plant-based sources of EPA and DHA, including algae such as seaweed, spirulina, nori, and chlorella. These can be used in cooking, such as homemade maki rolls, or added to smoothies or other recipes without altering the flavor.
Other plant-based sources of ALA include chia seeds, ground linseed, shelled hemp seeds, and walnuts. Kidney beans are also a good source of ALA, offering about 15% of a woman's daily ALA needs in just half a cup. In addition to these specific foods, using certain cooking oils can help increase your omega-3 intake. Oils that are high in monounsaturated fats, such as olive and canola oils, can help to improve your omega-6 to omega-3 ratio. Vegetable (rapeseed) oil is also recommended as a main cooking oil that is high in omega-3s.
While supplements derived from plant sources like flaxseed are available, they are generally not necessary as long as you regularly consume omega-3-containing foods. However, microalgae supplements may be beneficial during pregnancy, breastfeeding, and childhood due to the important role of omega-3 fats in brain, nerve, and eye development.
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Cook with oils high in monounsaturated fats
If you're a vegetarian looking to add fish to your diet, it's important to know that fish is a good source of omega-3 fatty acids, which are classified as unsaturated fats. Omega-3 fats are important because the body can't make them, so they must come from food. While fish is a good source of omega-3 fats, you can also get them from plant sources such as flax seeds, walnuts, and certain cooking oils.
Cooking oils that are high in monounsaturated fats, a type of unsaturated fat, can help lower the ratio of omega-6 to omega-3 in your diet. Monounsaturated fats are beneficial because they can improve blood cholesterol levels, ease inflammation, and stabilize heart rhythms. So, which cooking oils are high in monounsaturated fats?
Olive oil is a great option as it has a very high level of monounsaturated fats and a favorable fatty acid profile. Extra virgin olive oil, in particular, has antioxidant properties that can provide protection from oxidative stress in the body. These antioxidants also allow olive oil to remain stable at high temperatures, making it a good choice for cooking methods like frying. In addition to its health benefits, extra virgin olive oil has a versatile flavor that can enhance the taste of your dishes.
Another excellent choice is canola oil, which is also high in monounsaturated fats and has been linked to lower total cholesterol levels in those who consume it regularly. Canola oil is recommended for frying and sautéing because it has a high smoke point and is not particularly high in polyunsaturated fats. This means it is less likely to break down and release harmful compounds when heated to high temperatures, making it a healthier option for cooking.
In summary, vegetarians looking to add fish to their diet can also focus on incorporating cooking oils high in monounsaturated fats, such as olive oil and canola oil. These oils provide a range of health benefits and are stable at high temperatures, making them versatile and nutritious additions to your vegetarian diet with fish.
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Try plant-based foods with similar flavours and textures
If you're a vegetarian looking to add fish to your diet, it's important to make the transition gradual and conservative, especially if it's been a while since you've consumed fish. Starting with small portions is a good idea to ensure your digestive system can handle the change.
One way to ease into including fish in your diet is to opt for plant-based foods with similar flavours and textures. Mushrooms, for instance, have an umami flavour akin to animal proteins, and they can be used in various dishes to mimic the taste of fish. Lentils are another excellent option as they have a texture similar to ground meat, making them perfect for tacos, meatballs, or any dish where you would typically use ground fish.
Tofu is another plant-based protein that can be a great substitute for fish. It is rich in protein and contains omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Coating tofu in olive oil and seasoning it with garlic powder, onion powder, kelp powder, and paprika can create a flavour and texture similar to fish. Commercial protein-rich vegetarian products are also available that are designed to imitate the taste of fish.
Walnuts are another plant-based source of essential nutrients like protein and fatty acids found in fish. They contain ALA, which the body can convert into EPA and DHA. You can find commercial veggie burgers with walnuts or create your own lentil walnut burgers using recipes available online.
It's worth noting that while fish is a good source of omega-3 fatty acids, you can also find these healthy fats in plant-based sources. Cooking oils like olive and canola oil are high in monounsaturated fats and can help improve your omega-6 to omega-3 ratio. Additionally, supplements derived from plant sources, typically flaxseed, are available in gelcap form.
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Frequently asked questions
Some good starter fish options include sushi, flounder with lots of condiments, shrimp, scallops, crab meat, calamari, and tilapia. Tilapia is among the least "fishy" fish and is commonly used in sandwiches and seafood dishes.
If you're new to eating fish, try preparing it with lots of condiments or seasonings to mask the "fishy" taste. You can also try cooking methods such as frying or breading to make the fish taste less fishy.
If you've been on a vegetarian diet for a while, it's important to introduce fish slowly and in small portions to avoid any stomach aches. Higher protein foods like fish require more stomach acid for digestion, so it's best to start with conservative portions.
Vegetarian sources of omega-3 fatty acids include flaxseed, tofu, walnuts, and cooking oils such as olive and canola oil.
Fish is a good source of protein and omega-3 fatty acids, which can provide numerous health benefits. However, it's important to note that fish can also contain high levels of contaminants, so choosing the right type of fish is important.
