01
Tuna
10.0best for baking1 lb : 1 lb
Firm texture; works in stir-fries and salads
10.0
shrimp substitute
for baking.
Baked shrimp sets its myosin proteins between 140-150°F and seizes fast above 160°F, so a baking swap must match that narrow coagulation window or the casserole turns rubbery. Replacements for shrimp scampi bakes, paella pans, or seafood-stuffed shells need protein that holds shape at 375-400°F for 12-18 minutes without weeping more than 10% water into the crumb, sauce, or starch bed around it.
top substitutes
adjustment for baking
Cube raw tuna loin at 3/4-inch dice and bake 1:1 by pound at 375°F for 10-12 minutes — its 68% moisture is lower than shrimp's 78%, so expect 15% less purge into the casserole. Finish under 135°F internal or myosin seizes and the flake turns cottony.
02
Salmon
10.0best for baking1 lb : 1 lb
Cut into chunks; heartier, rich seafood flavor
10.0
adjustment for baking
Swap 1:1 by pound, cut into 1-inch chunks; salmon's 13% fat renders at 120-125°F and bastes the crumb around it — a richer bake than shrimp ever gives. Pull at 130°F internal for medium; above 140°F albumin squeezes out as white curd and signals overcook.
03
Tofu
10.0best for baking1 lb : 1 lb
Cube firm tofu; great plant-based swap in curries
10.0
adjustment for baking
Press extra-firm tofu 30 minutes under 2 lb weight to drop moisture from 70% to 55%, then cube 3/4-inch and bake 1:1 by pound at 400°F for 20-25 minutes. Tofu lacks the Maillard precursors shrimp brings, so brush with a 2:1 soy-miso glaze to build browning before the oven.
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04
Chickpeas
10.01 cup : 1 cup
Hearty, plant-based; works well in pasta and bowls
10.0
adjustment for this dish
Drained canned chickpeas swap at 1:1 by cup and bake 18-22 minutes at 400°F. Their 60% carb load and 19% protein brown differently than shrimp — toss with 1 tbsp oil + smoked paprika to mimic the shell-char flavor shrimp contributes to paella bases. Skin them for softer texture.
05
Monkfish Fish
10.01 cup : 1 cup
Firm sweet flesh nicknamed poor man's lobster; cube for scampi and paella
10.0
adjustment for this dish
Cube monkfish 3/4-inch and swap 1:1 by cup; its 82% moisture and dense myofibril pack mean it bakes 14-16 minutes at 375°F without weeping — the lobster-like firmness holds casserole structure better than shrimp, which over-curls at 160°F internal.
06
Halibut Fish
10.01 cup : 1 cup
Firm mild white fish; cube and sauté for stir-fries or pasta in place of shrimp
10.0
adjustment for this dish
Cube halibut 3/4-inch, swap 1:1 by cup, and bake 12-14 minutes at 375°F to an internal 130°F — any higher and its low 1.3% fat leaves the flake dry. Halibut's neutral sweetness substitutes cleanly for shrimp's glycine-driven note in stuffed shells or gratins.
07
Seitan
10.01 cup : 1 cup
Cube or strip seitan for stir-fries and skewers; marinate to boost flavor
10.0
adjustment for this dish
Cube seitan 1/2-inch, swap 1:1 by cup, and bake 20-25 minutes at 400°F tossed with 1 tbsp neutral oil. Wheat gluten brings 25% protein but only 2% moisture — it won't weep into the sauce, so pre-marinate 20 minutes in a dashi-soy bath or the page-bake lands dry.