Vegan Tofu "Fish" Sticks

By Jolinda Hackett

Updated 11/13/18

Westend61 / Getty Images  

Ratings
  • Total: 45 mins
  • Prep: 5 mins
  • Cook: 40 mins
  • Yield: 4-6 servings
Nutritional Guidelines (per serving)
204 Calories
6g Fat
30g Carbs
12g Protein
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Nutrition Facts
Servings: 4-6 servings
Amount per serving
Calories 204
% Daily Value*
Total Fat 6g 7%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 473mg 21%
Total Carbohydrate 30g 11%
Dietary Fiber 3g 11%
Protein 12g
Calcium 382mg 29%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Looking for a homemade vegan fish substitute? Look no further!

Make fishy-flavored vegetarian "fish sticks" using tofu and seaweed flakes. These easy baked or fried vegan tofu mock-fish sticks are low in fat if you bake them, and will be a hit with the kids. Serve with a vegan tartar sauce, ketchup, or even ranch dressing or barbecue sauce.

Ingredients

  • 2 blocks tofu (firm or extra firm, pressed)
  • 1/4 cup soy milk
  • 2 tbsp. soy sauce
  • 2 tbsp. lemon juice
  • 1 cup bread crumbs
  • 2 tbsp.  nori seaweed (crumbled)
  • 1 tsp. lemon pepper

Steps to Make It

  1. Pre-heat oven to 375 F.

  2. Slice tofu into strips and coat well with flour.

  3. In a pie plate or shallow bowl, whisk together the soy milk, soy sauce and lemon juice. In a separate bowl or pie plate, combine bread crumbs, nori and lemon pepper.

  4. Carefully dip floured tofu in soy milk mixture, then coat well in bread crumbs.

  5. Bake for 40 to 45 minutes, turning over once, until crispy and golden brown. Or, pan fry on both sides in a bit of oil.

Serve with a vegan tartar sauce.