Calamari

Calamari comes from octopus, which are one of the smartest creatures on the planet! There are currently plans to start factory farming octopus despite warnings that this is inappropriate and cruel for creatures who can communicate, solve puzzles, dream, and all the other incredible things we keep learning they are capable of. 

Crab

"Crustaceans have an important role in the ecosystem as they serve as vital food sources for both marine animals and humans. Small crustaceans can recycle nutrients as filter feeders, and larger crustaceans can act as a food source for large aquatic mammals. Terrestrial crustaceans also have ecological importance as decomposers of dead organisms.225 Small crustaceans eat substantial amounts of algae which keeps the plants in check, making for clearer waters which, in turn, give seagrass beds access to light and oxygen." - https://www.earthday.org/wp-content/uploads/species/crustaceans.pdf 

Beware of "Imitation Crab"

"Imitation crab is made from surimi, which is fish flesh that has been deboned, then minced into a paste, and mixed with other ingredients. It’s an affordable alternative to real crab, but it’s highly processed and lower in certain nutrients." -  Healthline

The following are all vegan alternatives which are generally made of plant-, mushroom-,  and/or seaweed-based ingredients.

Fish Fillets

Brands

• Sophie's Kitchen: Plant-Based Fish Fillets this isn't quite how I remember fish texture-wise, but I always used to find fish slimy and gross, so this feels like an improvement. These have gluten-free breading and pairs well with any meal you'd usually have with fish fillets.

Recipes

High Protein

Tofu is high in protein and absorbs any flavor. Medium or even firm tofu could workfor many filet recipes, especially if you prefer or need a firm, meaty texture. Recipes that have soft, slippery fish would be better replicated with silken tofu.

Low Protein

Hand-shredded mushrooms, such as king oyster, can offer another meaty-textured flavor sponge. Other plants like jackfruit could also give a slippery, yet meaty texture. When meal planning with low-protein substitutes like these, make sure to balance the meal by offering a side of legumes like peas or green beans. A bed of grain such as millet, or protein rich pasta made from chickpeas or other legumes make a meal feel more satisfying, while offering a subtle flavor under your sauce of choice.

Eel

Eel are a keystone species that migrate through from rivers to oceans then back, taking 10-15 years to reach sexual maturity, and helping mussels reproduce. They are predators who help keep other aquatic species in balance, among other important ecological benefits. In Europe, eels used to make up 50% or more of their aquatic eco-systems.

They are under threat from overfishing and habitat loss driven in large part by dams which stop them from reaching their spawning grounds, illegal fishing, and other human-caused problems. Baby eels, also called "glass eels" are in high demand as a food, further endangering this important species. - Save the Eels!

Eggplant Unagi

There are many ways to make eggplant unagi, with or without sake, and with various types of equipment including microwave, steamer, and oven. All of these can be made gluten free, but if that's not a concern the only major difference is that you can use any soysauce you want, instead of looking for specialty allergen-free sauce.

Roe

Roe or Caviar are fancy names for fish eggs. Normally female fish are captured, then their bellies are sliced open to harvest their unspawned eggs. Larger females have traditionally been more highly prized because they produce more eggs, however this is exactly why large females are so important for healthy eco-systems. 

"Because of overfishing, habitat loss and illegal caviar trade, sturgeons are endangered. According to the World Wildlife Fund, they are the most endangered species on the Earth.

Rising sturgeon farms only furthered caviar rarity because of how complicated the harvesting and growing process is. Some large sturgeon take as long as 18 years to mature and start producing eggs (some ). The minimum maturity time is about eight years."

Shrimp

Shrimp farming is a major cause of mangrove destruction (releasing around 3-4 times more carbon than rainforest deforestation does), pollution, and slavery. These bottom feeders can spread pathogens to humans and contain pesticides, antibiotics, heavy metals and other dangerous chemicals.

Tuna

Tuna are vital apex predators. There are different types but increasingly they are becoming endangered, yet corporations are continue to overfish them and stock up warehouses in preparation of the day there are no more, so that they can continue to make profits even after their extinction.

Replacement Nutrients

B12

• Nutritional Yeast 48.7mcg / 1217.5% DV per 100g

• Marmite (and other Yeast Spreads) 0.5mcg / 12.5% DV per 100g    Allergy warning: NOT Gluten-Free!

• Fortified Plant Milks (also some yogurts, cheeses, etc.) 0.9mcg / 22.5% DV per 100g in fortified soy milk

• Some Plant-Based Meats (Impossible, Moving Mountains)

• Fortified Cereals

• Supplements

• Injection

What Every Vegan Should Know About Vitamin B12 - The Vegan Society

Protein

For many people 20% of their protein comes from fish. In coastal communities, that can rise to around 70%. When replacing seafood with alternative proteins such as soy, 

When meal planning with low-protein substitutes like mushrooms, palm hearts, or coconut meat, make sure to balance the meal with one or a combination of the following culinary tricks:

Carbohydrates

Set your meal on or beside bed of grain such as 

• Barley

• Buckwheat

• Couscous (this is NOT gluten-free unless made with alternatives like millet or quinoa)

• Millet

• Teff

• Quinoa

• Protein rich pasta made from chickpeas or other legumes 

Sauces

• Creamy sauces that use a blended block of silken tofu as the base

• Soy milk-based sauces such as Alfredo Sauce

• Pesto

Sides

Offer a side of legumes

• Corn (this could also be variations like "on the cob" or "creamed")

• Baked Beans

• Edamame

• Green Beans (this could also be variations like Green Bean Casserole)

• Peas

• String Beans

Tools & Apps

Finding Safe Food

As a gluten-free vegan, I've found the best way to find food is to search with both of the following apps, and see which restaurants pop up in both. Then check out their online menu's/reviews to see if the foods overlap. If that info isn't available, calling the restaurant often clears up any lingering safety questions.

• Find Me Gluten Free "Either plan ahead by entering your destination or find places near your current location. New restaurants listed every day all across the world!" This app focuses on GF food, but some of the restaurant descriptions or reviews will mention or show menus with soy-free, nut-free, and other allergy friendly options.

• Happy Cow "find vegan restaurants nearby" great for eating locally or traveling internationally.

Diet Tracking

People with dietary restrictions are at higher risk of nutrient deficiencies, and even more so when we are very active. To be on the safe side, it helps to use a diet tracker, and the one bellow is the best I've found so far.

• Cronometer Free diet-tracking app allows you to create new foods and recipes, which saves a lot of time if you make big batches and eat lots of left-overs. There's also a "Copy to today" option if you left-click a food you already ate, "explode recipe" and other useful features.

Infographics

• Hidden Soy Learn how soy has snuck into most of our food, especially via livestock feed, which is much less sustainable or efficient than consuming soy directly.

Grants & Funding

International

• Beyond Animal "Where investors and vegan businesses meet" "Using technology, for online funding, networking and business services, to accelerate the transition to an economy free of animal exploitation. Our vision: a kinder, cleaner, healthier world."

• EA Animal Welfare Fund "The Animal Welfare Fund supports advocacy, research, and movement-building work aimed at improving the wellbeing of nonhuman animals, primarily farmed and wild animals. This includes corporate and policy advocacy, research, and the promotion of alternative products."