Coping with Chronic Health Conditions: Tips

Allergic To Fish? Try This Tasty Tofu-Alternative Instead

23 January 2015 by Freddie Cox

If you see an allergy specialist because you're allergic to fish, your doctor may tell you to avoid fish altogether to keep your immune system from flaring up. Fish allergies occur when your body can't tolerate the natural proteins found in the skin and flesh of fish. But when you can't add salmon, tilapia and other types of fish to your diet, your body may not get enough of the protein and other important nutrients it needs to stay healthy. In addition, fish contains different oils that benefit the health of your heart and blood vessels by helping your blood circulate throughout your body. To help you get the nutrients you need, replace your fish dishes with tofu. 

Why Is Tofu a Good Fish Alternative?

The protein in fish helps your muscles stay strong and flexible when you become active in sports or other activities. The best way to get these benefits is to eat fish one or two times a week. But since you can't consume fish, you can substitute it with tofu.

Tofu is an alternative source of protein that you can eat several times a week without the fear of an allergy reaction. Tofu comes in three forms: soft, firm and extra firm. You can easily use it to replace soft-textured fish like flounder or firm-textured fish, such as salmon and tuna, in a number of seafood dishes.

Additionally, tofu contains a special fat known as omega-3. Like the omega-3 found in salmon and other fatty fish, the omega-3 in tofu strengthens your cardiovascular system by fighting cholesterol and other bad fats. A healthy heart and blood system allows you to stay more active in life. With the great benefits of tofu, you don't have to let your allergy to fish stop you from improving your health.

How Can You Prepare and Serve Your Tofu?

Baked tofu and vegetables is a delicious allergy-free dish you can eat for dinner at least twice a week. For this simple tofu recipe, you need to buy a 4-ounce package of firm tofu, one bottle of sesame seed oil, green onions, and several vegetables of your choice. Try to choose vegetables that add omega-3 and protein to the dish. Edamame, winter squash and broccoli make excellent vegetable choices for your dish, as well as good sources of protein.

Now, follow these steps:

1. Wash, cut and slice your vegetables into bite-sized pieces. Dice the green onions up into small pieces.
2. Place your tofu on several paper towels and allow the excess water in it drain out. It should take about 20 minutes for this to happen. After the water drains out of the tofu, use a knife to cut the tofu up into quarter-inch squares.
3. Preheat your oven to 325 degrees, then coat a nonstick pan with sesame seed oil.
4. Place the green onions, tofu and vegetables into the coated pan, then drizzle 1 teaspoon of sesame seed oil over the food.
5. Bake for dish for 15 minutes or until the vegetables look done.

Serve your tofu and vegetable dish with jasmine rice for a complete meal. You can also make a tasty avocado smoothie to get even more protein and omega-3 in your diet. Here's what you do:

• Cut one large avocado into small pieces.
• Place the pieces into a blender, then add ½ cup of low-fat milk.
• Add 1 teaspoon of plain or vanilla-flavored yogurt to the blender.
• Add ½ cup of frozen peaches, cherries, strawberries, or blueberries to the ingredients.
• Use the "cut" setting on your blender to break up the fruit, then change the setting to "mix" to blend all of the ingredients together.

The smoothie should have a soft texture without any lumps. You can drink the smoothie along with your tofu and vegetables, or you can enjoy the beverage as an after-meal dessert.

If you need more ideas on what to eat instead of fish, consult with an allergy doctor, like Diane L. Ozog, MD, SC. Your doctor may provide tips and other meal ideas that work better for you.

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