Milk dishes without hidden fish

The main risks are not milk or cheese themselves, but savoury ingredients added for depth. Fish sauce is common in South East Asian marinades, stir-fries and soups, while anchovies may dissolve into a dressing, pasta sauce or cooked vegetable mixture. Worcestershire sauce is another frequent source, including in meatballs, casseroles and bloody mary-style sauces. Read every label and ask about stock, dressings and sauces rather than judging by the finished dish.

Start with the ingredient list, then inspect anything described as stock, broth, seasoning, sauce or dressing. Choose plain milk, cream, butter and cheese, and use salt, herbs, garlic, lemon, mustard or roasted vegetables for savoury depth when they fit the dish. Check Worcestershire sauce specifically, since some brands contain anchovy, and do not assume a vegetarian-sounding sauce is safe. If someone has a serious allergy, prevent cross-contact by using clean pans, boards, utensils and serving spoons.

For fish sauce, use soy sauce or tamari for salt and fermented depth, adding a little lime juice or rice vinegar if the dish needs brightness. In a pasta sauce or dressing, extra garlic, capers, olives, mushrooms or grated hard cheese can supply some of the savoury character that anchovy would have brought. Worcestershire sauce can often be replaced with a fish-free version, or with a small amount of soy sauce plus vinegar. Add substitutes gradually, because milk and cheese soften salt and acidity as the dish comes together.