Hearts of Palm make a 5 Minute Vegan Hearts of Palm Fish, that takes just moments to prepare and 15 minutes to bake. Hearts of palm are full of protein and heart healthy potassium. Their creamy flakiness, paired with the ‘under the sea’ flavour of seaweed make a great plant-based fish.
There are some excellent plant-based fish products out there, but they’re all fairly processed. Pre-packaged vegan meats are a great entry point for plant-based beginners. (It’s okay to have a couple bags stashed in the freezer for desperate times). This 5 Minute Vegan Hearts of Palm Fish takes 5 minutes to prep, bakes in less time than your packaged fish, is healthy, and the flavour and texture are spot on.
Shop ingredients below for this recipe:
Nutrition of My 5 Minute Vegan Hearts of Palm Fish
Plant-based fish from hearts of palm is exciting not just because it makes a non-processed plant meat, but it contains protein and is heart healthy.
Hearts of palm contain 17 different amino acids, low in cholesterol and most importantly, are a rich source of protein. You don’t want your plant-based meats to be all about taste. They should nourish you and provide you with the nutrients you need. One cup of heart of palm has 3.7 grams of protein.
They’re also low in fats and sugars and high in fiber, and contain plenty of healthy vitamins and minerals. Potassium is the most prevalent vitamin packed into this plant- which your body uses to keep your heart healthy.
SHOP INGREDIENTS FOR THIS RECIPE BELOW:
Giving Your 5 Minute Vegan Fish Flakey Texture
When shredded, the texture of the hearts of palm strongly resembles crabmeat or flaked white fish. Hearts of palm have a delicate, slightly nutty, vegetal flavour often compared to artichokes. It is super versatile and adapts itself well to so many flavours.
This vegetable fish-substitute works so well as seafood because of the colour, texture, and flakiness. Yes, they actually get flaky like fish once shredded and baked! Just be sure to not skip the seaweed in this recipe. It’s crucial for giving the hearts of palm that ‘under the sea’ flavour.
Versatile, easy and delicious, this 5 Minute Vegan Fish is your new staple for an array of dishes. For busy workday lunches, you can whip up a fish sandwich with a touch of Vegenaise, or add it on top of a salad.
Try using this recipe to mix up your taco night. Do up some of my Vegan Hearts of Palm Fish Tacos with slices of radish and shredded lettuce or cabbage (try swapping the lemon in your fish to lime, to give your tacos extra zest). This 5 Minute Vegan Fish would also work well in a spicy fish curry.
5 Minute Vegan Hearts of Palm Fish
Ingredients
5 Minute Vegan Hearts of Palm Fish
- 1 can hearts of palm, drained and well rinsed 398 ml
- 1 tsp lemon juice
- 1/2 tsp seaweed (flakes, or tear 1/2 tsp worth from a sheet into small pieces)
- pinch salt
Instructions
5 Minute Vegan Hearts of Palm Fish
- Preheat the oven to 375°F and coat a baking sheet with a thin layer of oil (or use parchment paper for a no-oil version).
- Pull apart the hearts of palm in a mixing bowl until they appear shredded.
- Stir in the lime juice and salt.
- Add the seaweed flakes (if you’re using seaweed sheets, tear into as small pieces as you can).
- Mix well then spread the fish out on the baking sheet in a single layer.
- Bake for 15 minutes until the edges start to turn golden brown.
Looking for more vegan seafood recipes? Try my Vegan Hearts of Palm Fish Tacos!
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