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Whether you recognize that fish are sentient individuals, are concerned about the state of our oceans and rivers, or just want to reduce your cholesterol level, vegan seafood is the catch of the day. Vegan seafood products are increasingly available in supermarkets and through online retailers – but as “Rabbit and Wolves” blogger Lauren Hartmann shows with her inspired recipes, which these are adapted from, it’s also easy to get the taste of the sea with ingredients you probably already have on hand. Whichever option you choose, no sensitive sea animal has to die for dinner!
Linguine and ‘Scallops’ with White Wine Cream Sauce
Makes 4 servings
16 oz. linguine
1 14-oz. can sustainable hearts of palm, drained
2 tsp. olive oil
Salt and pepper, to taste
2 Tbsp. vegan butter
1/4 cup all-purpose flour
1 3/4 cup vegan milk
1/4 cup white wine
1 tsp. garlic powder
1 Tbsp. nutritional yeast
Juice of 1 lemon
1 Tbsp. minced fresh parsley
- Cook linguine according to package instructions and drain.
- While the pasta is cooking, slice the hearts of palm into 1/2-inch-thick pieces.
- Warm the oil over medium-high heat in a large cast iron or nonstick skillet. Place the hearts of palm in a single layer and sprinkle with salt and pepper. Cook until browned, about 2 minutes per side. Transfer to a paper towel–lined plate.
- In the same skillet, melt the vegan butter. Add the flour and whisk for 1 minute.
- Whisk in the vegan milk and white wine until fully combined.
- Add the garlic powder, nutritional yeast, and lemon juice along with more salt and pepper. Reduce the heat to low and simmer for 3 to 5 minutes, until the sauce thickens.
- Toss the pasta in the sauce. Top with the “scallops” and a sprinkle of parsley.
Southern Faux-Fish Sandwiches
Makes 4 sandwiches
1 14-oz. block extra-firm tofu, drained
1 cup vegan milk
2 tsp. lemon juice
1/2 cup cornstarch
1 1/2 tsp. garlic powder
1 1/4 tsp. onion powder
1 tsp. salt
1/4 tsp. black pepper
1 cup cornmeal
1 Tbsp. kelp powder (or crushed sheet of nori)
Oil in a spray bottle
1/2 cup vegan mayonnaise
2 tsp. lemon juice
2 Tbsp. pickle relish
4 sandwich buns
1 cup chopped lettuce
- Preheat the oven to 450°F/225°C.
- Stand the tofu on the small end and slice vertically into 4 even pieces. Place the slices between two layers of clean towels for 10 to 15 minutes to absorb excess moisture • Prepare the “fish” coating using three small bowls. In the first, whisk together the vegan milk and lemon juice. In the second, whisk together the cornstarch, 1 teaspoonful of the garlic powder, 1 teaspoonful of the onion powder, the salt, and the pepper. In the third, mix the cornmeal and kelp powder.
- Dip each piece of tofu into the milk mixture and then into the cornstarch mixture, fully coating and shaking off the excess. Dip each piece back into the milk mixture and then into the cornmeal mixture, fully coating and shaking off the excess.
- Place the coated tofu slices on a baking sheet lightly sprayed with oil. Spray the tops lightly with oil. Bake for 30 minutes, flipping halfway through and spraying the other side lightly with oil.
- To make the tartar sauce, in a small bowl, whisk together the mayonnaise, the lemon juice, the relish, and the remaining garlic powder and onion powder.
- To assemble the sandwiches, spread 1/4 of the tartar sauce on each bun and add a “fish” patty and some lettuce.
Makes 6 servings
1/2 cup vegan cream cheese
1/4 cup grated carrot
1 tsp. kelp powder (or crushed sheet of nori)
1 tsp. sesame oil
1 tsp. agave nectar
1 tsp. soy sauce
2 tsp. chopped green onion
Salt and pepper,
12 to 18 vegan wonton wrappers
Small bowl of water, for assembly
2 Tbsp. vegetable oil
Soy sauce, sweet chili sauce, or other favorite dipping sauce
- In a mixing bowl, use a whisk or fork to combine the cream cheese, carrot, kelp powder, sesame oil, agave, soy sauce, green onion, salt, and pepper.
- Place about 2 to 3 teaspoonfuls of the filling in the center of a wonton wrapper. Dip your fingers or a pastry brush in the bowl of water, wet all the edges of the wrapper, and fold point to point, making a triangle. Press the edges to seal. Repeat with the remaining wrappers.
- Heat the oil in a frying pan over medium-high heat. Cook 2 or 3 wontons at a time for about 1 minute on each side, until golden brown. Or cook in an air fryer.
- Serve immediately with soy sauce or another dipping sauce.
For more recipes from Lauren, pick up a copy of her cookbook, Southern Vegan, at PETA.org/Store. And get hooked on the great-tasting vegan seafood from PlantBasedSeafoodCo.com, and find a list of more fish-friendly products at PETA.org/VeganSeafood.