Vegan Poached Fish Recipe! (Yes, Really, the Secret is Hemp Tofu!)

gluten-free vegan poached fish
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Vegan poached fish! Yes, really! We can hear some of you saying “but fish isn’t vegan”, and of course we know that! But our vegan poached fish is truly vegan, and it’s easy to make, low calorie, and full of protein! Not only that, but it’s also gluten-free and Plant Paradox compliant!

The secret is that you start with hemp tofu, which is light, and delicate, and even flaky, just as is the sort of fish that one would poach! And hemp tofu has almost no flavor of its own, so it will easily take on the flavors in your poaching liquid!

Nowadays you can find hemp tofu (usually the Tempt brand) in most health food and even some grocery stores. If you can’t find it at the store, there are easy recipes on the Internet for making your own hemp tofu! (This recipe for making homemade hemp tofu is pretty straight-forward.)

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In terms of poaching liquid, we use our homemade coconut milk, but you could also use any light plant or nut milk (even hemp milk!); it will just make the flavor a bit different.

Also note that the herbs and spices are really just suggestions; you can put whatever you want in there, and really the same for the liquid – in fact some people poach their fish in liquid that includes some white wine. Have fun with this recipe!

Vegan Poached Fish Recipe


1 package hemp tofu
1-2 tablespoons vegan butter
1 cup coconut or other milk (maybe more, which we explain in the instructions)
1/2 teaspoon lemon juice
1/2 teaspoon tarragon
1/2 teaspoon dill
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 to 1/2 teaspoon powdered dulce (optional – it gives more of a fishy flavor)


Preheat oven to 350°.

Cut the tofu in half cross-wise.

Put all of the ingredients except the tofu in a baking dish, and then place the tofu into the dish. Check to see where the liquid comes up to on the tofu. You want the bottom half of the tofu to be submerged, but you do not want the tofu to be completely covered in liquid. If the liquid doesn’t hit the half-way mark on the tofu, add a bit more liquid.

Ready to go into the oven
vegan fish recipe

Place the dish into the oven, and cover it lightly with either parchment paper (best) or very loosely with aluminum foil. The purposes of this is to slow the evaporation of the liquid, not to seal the dish.

Baking dish covered with parchment paper
vegan poached fish covered with parchment paper

Bake for 30 minutes, then remove from oven and serve. The poaching liquid is wonderful served over rice or another grain!

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gluten-free vegan poached fish

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