Plant-Based Chefs Share Vegan Salmon Recipe on New Day New Chef Lite

Vegan salmon is taking center stage on New Day New Chef Lite, where the duo behind Plant-Based in the Burbs reveals their cruelty-free tofu salmon recipe that tastes as good as it looks.

Vegan salmon is making waves on UNCHAINEDTV’s hit vegan cooking show New Day New Chef Lite, where Sherri Johnson and Paige Parsons Roach of Plant-Based in the Burbs shared their colorful and creative tofu salmon recipe. The dish has quickly become a standout, demonstrating to viewers how easily they can recreate the flavors and appearance of salmon using only plant-based ingredients.

A Plant-Based Take on a Classic

Salmon is one of the most recognizable dishes in global cuisine, celebrated for its vibrant pink hue, flaky texture, and versatility. But as concerns grow about overfishing, toxins, and sustainability, plant-based chefs are reimagining seafood for a new generation. This vegan salmon recipe does just that, delivering the beauty and flavor of salmon without a single fish being harmed.

By using tofu as the base, Sherri and Paige demonstrate how plant-based ingredients can rival traditional seafood in both presentation and taste. On New Day New Chef Lite, their tofu salmon looks so striking that it could pass for the real thing, while staying completely cholesterol-free and ocean-friendly.

How Tofu Transforms into Salmon

Tofu might not look like salmon at first glance, but its versatility makes it the perfect substitute. Pressed and sliced into fillet-like pieces, the tofu is scored to allow a bold marinade to seep in. That marinade, made with garlic powder, paprika, miso paste, flaxseed oil, and liquid aminos, packs each bite with savory depth.

The key touches are nori, which provides a briny “taste of the sea,” and beet slices, which naturally tint the tofu with the signature salmon-pink color. After marinating, the tofu salmon is pan-seared in a hot cast-iron skillet until it develops a golden crust, closely resembling a seared salmon steak.

A Dish with Mediterranean Flair

On the show, Sherri and Paige plate their vegan salmon with sautéed green beans tossed in onions, garlic, cumin, and coriander for a Mediterranean-inspired meal. A squeeze of fresh lemon over the top enhances the flavors and adds brightness. The final result is elegant yet approachable, making tofu salmon a recipe that works just as well for a family dinner as it does for entertaining guests.

Optional garnishes, such as chipotle mayo, sesame seeds, or fresh herbs, allow home cooks to customize the dish to their own taste. That flexibility is part of why vegan salmon is gaining popularity. It adapts easily to different cuisines while keeping its distinctive look and appeal.

Why Vegan Salmon Matters

This recipe represents a larger shift in how people are rethinking seafood. Traditional salmon has long been praised for its nutrients, but those same omega-rich benefits can be sourced directly from plants like flaxseed oil and seaweed. Choosing vegan salmon eliminates concerns about mercury, microplastics, and the environmental toll of overfishing, while still delivering flavor and nutrition.

As plant-based eating continues to grow worldwide, dishes like tofu salmon highlight how innovation can meet tradition. It’s not about giving things up; it’s about finding new ways to enjoy familiar favorites while supporting personal health and the planet.

Plant-Based in the Burbs on New Day New Chef Lite

Plant-Based in the Burbs shows us how to make vegan salmon using tofu

Sherri and Paige, the duo behind Plant-Based in the Burbs, are known for their warm, approachable style and their mission to make vegan cooking simple, flavorful, and fun. Their return to New Day New Chef Lite brought fresh energy and another inventive recipe to the series.

By showcasing vegan salmon, they remind viewers that plant-based cuisine isn’t limited to salads or smoothies—it can be bold, colorful, and deeply satisfying. Their tofu salmon recipe is a prime example of how creativity in the kitchen can open the door to new traditions.

Watch and Cook Along with New Day New Chef

With tofu, nori, beet, and a few pantry staples, you can create vegan salmon at home that looks as impressive as it tastes. It’s a recipe that combines comfort and creativity, giving you a seafood-inspired dish that’s as kind as it is delicious.

Watch Sherri Johnson and Paige Parsons Roach make their tofu salmon on New Day New Chef Lite, streaming free on UNCHAINEDTV. Then bring the recipe into your own kitchen and see why vegan salmon is making headlines in the plant-based food world.

Print Recipe

Vegan Tofu “Salmon” with Sautéed Green Beans & Rice

Flaky, flavorful vegan salmon using tofu

Course: Main Course

Cuisine: Mediterranean

Keyword: salmon, tofu salmon, vegan salmon, vegan salmon recipe

Servings: 4 servings

Ingredients

For the tofu salmon marinade:

• 1 block extra-firm tofu pressed (use a tofu press or two plates with weight)
• 2 tbsp liquid aminos
• 1 tbsp flaxseed oil
• 1 tbsp grapeseed oil plus extra for cooking
• 1 tsp garlic powder
• 1 tsp paprika for color
• 1 tsp Old Bay seasoning
• 1 tbsp miso paste dissolved in ½ cup warm water
• 1 small beet sliced (for color, not eaten)
• 1 sheet nori seaweed, crumbled

For the sides:

• 1 cup rice cooked
• 2 cups green beans trimmed
• ½ onion sliced
• 2 cloves garlic minced
• 1 tsp ground coriander
• 1 tsp cumin
• 1 tsp brown sugar
• 1 tbsp oil

For garnish:

• Lemon wedges
• Optional sauce: vegan chipotle mayo vegan tartar sauce, or a squeeze of fresh lemon

Instructions

Step 1 – Prepare the tofu

• Press the tofu for at least 20–30 minutes to remove excess water.
• Slice the tofu into fillets by cutting on a diagonal, then rounding off the edges to mimic salmon fillets.
• Lightly score the surface of each tofu fillet with a knife (criss-cross or diagonal cuts) to help absorb the marinade.

Step 2 – Make the marinade

• In a mixing bowl, combine liquid aminos, flaxseed oil, grapeseed oil, garlic powder, paprika, and Old Bay.
• Stir in the miso paste dissolved in warm water.
• Add crumbled nori and the beet slices for color.
• Place the tofu fillets into the marinade, ensuring they are fully submerged. Cover and refrigerate for at least 2 hours (overnight for best flavor).

Step 3 – Cook the tofu salmon

• Heat a cast-iron skillet (or nonstick pan) over medium-high heat and coat with grapeseed oil.
• Place marinated tofu fillets in the skillet and cook 5–10 minutes per side, flipping to caramelize all surfaces. The outside should develop a golden, slightly crisp sear.

Step 4 – Make the sides

• In a separate pan, heat oil over medium heat.
• Sauté onions until softened, then add garlic, green beans, coriander, cumin, and brown sugar. Stir until beans are tender-crisp and lightly caramelized.
• Serve with cooked rice.

Step 5 – Plate & serve

• Arrange a bed of rice and green beans on each plate.
• Place tofu salmon fillets on top.
• Garnish with lemon wedges and drizzle with vegan chipotle mayo or fresh lemon juice.

Video

https://watch.unchainedtv.com/new-day-new-chef/videos/ndnc-lite-pb-burbs-return

Notes

Chef’s Tips:

• Marinate at least 24 hours for the deepest “sea” flavor.
• For extra richness, add a splash of soy sauce or tamari to the marinade.
• If you like smoky flavor, add a pinch of smoked paprika.