01
Tuna
10.0best for cooking1 lb : 1 lb
Firm texture; works in stir-fries and salads
10.0
shrimp substitute
for cooking.
On the stovetop, shrimp curls and firms within 90 seconds per side over medium-high heat because its tail muscle is thin and its 78% moisture flashes to steam quickly. A cooking sub must tolerate 350-375°F pan temps and a 2-3 minute total window — anything that needs 8+ minutes to cook through will overshoot the lemon, garlic, and butter already in the pan.
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adjustment for cooking
Sear tuna loin cubes 60 seconds per face over 375°F cast iron — its 68% moisture means it cooks faster than shrimp's 90-second-per-side window, so pull at 115°F internal for rare. Past 135°F the muscle fibers contract and squeeze out juice, mimicking shrimp over-curl failure mode.
02
Monkfish Fish
10.0best for cooking1 cup : 1 cup
Firm sweet flesh nicknamed poor man's lobster; cube for scampi and paella
10.0
adjustment for cooking
Cube monkfish 3/4-inch and sauté over medium-high 6-8 minutes total in a covered pan — its dense flesh needs twice the pan time shrimp wants but holds its shape without curling, emulsifies with lemon-butter pan juices at 180°F, and delivers the scampi finish without the shellfish allergen.
03
Halibut Fish
10.0best for cooking1 cup : 1 cup
Firm mild white fish; cube and sauté for stir-fries or pasta in place of shrimp
10.0
adjustment for cooking
Cube halibut 3/4-inch, sauté over 350°F for 4-5 minutes total, and keep the pan lidded for the final 90 seconds to steam-set the flake. Halibut's 1.3% fat won't baste the pan like shrimp glycogen, so finish with a knob of cold butter whisked in off-heat.
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04
Tempeh
10.01 cup : 1 cup
Cube small and marinate in Old Bay and lemon
10.0
adjustment for this dish
Cube tempeh 1/2-inch and sauté 5-7 minutes over 375°F after a 20-minute soak in Old Bay + lemon brine. Its soybean-cake structure won't curl, but also won't release glycogen sweetness — add 1 tsp mirin to the pan to rebuild the umami shrimp brings to stir-fries.
05
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
Strip seitan into 1/2-inch batons and sauté over 400°F for 3-4 minutes per face — its near-zero moisture means it browns faster than shrimp and builds Maillard crust. Pre-marinate 15 minutes in a 2:1 soy-sesame-oil blend to mimic the sweet-salty stir-fry register shrimp glycine carries.