Fish Sticks

BY : PUBLISHED : April 15th, 2013 UPDATED: October 17th, 2022

I was craving some fish and chips this weekend.  Being somebody who does not eat fish, I needed to find an alternative.  Using nori, you get that seafood taste. You also get tons of health benefits from the nori sheets. These are a bit tedious to make, but the end result is worth the time it takes to roll each piece of tofu.  Enjoy!

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Estimated Cost Per Serving: $.75

Tofu nori fish sticks on a plate.

Vegan Fish Sticks with Tofu

Terrence Paschal
Craving fish and chips but don’t eat fish? These vegan fish sticks make a great alternative to fish!  Made with tofu instead of fish and nori for the seafood flavor, they’re a great option for vegans. 
5 from 1 vote
Prep Time 30 mins
Cook Time 15 mins
Total Time 45 mins
Course Dinner
Cuisine American
Servings 4 servings
Calories 298 kcal
METHOD Oven
DIET Vegan

Ingredients
  

  • 1 block of extra-firm tofu drained and pressed
  • 4 nori sheets
  • 1 ½ cups of all-purpose flour divided
  • 1 cup of plant-based milk
  • 1 teaspoon of old bay seasoning
  • ½ teaspoon of onion powder
  • ½ teaspoon of garlic powder
  • 1 cup of panko bread crumbs
  • 1 teaspoon of salt

Instructions
 

  • Preheat the oven to 425 degrees F.
  • Cut the tofu block in half lengthwise, then cut the two pieces in half lengthwise again.
  • Cut nori sheets in half lengthwise. Then cut the sheet into thirds. You should end up with 6 pieces of nori per sheet.
  • Place tofu strip on top of nori piece. Roll, and seal. You can seal the nori by dipping your fingers in a bowl of water and running your wet finger across the seam.
  • In a bowl, mix 1 cup of flour, plant-based milk, old bay seasoning, onion powder, and garlic powder. On a plate, stir together and spread out 1 cup of bread crumbs and 1 teaspoon of salt.
  • On another plate spread out ½ cup of flour. Take the nori-covered tofu strips and roll them on the plate with flour.
  • Next, dip the tofu strips in the flour and milk mixture. Now roll the dipped tofu piece in the bread crumbs and salt. Place pieces on a nonstick or cooking spray-covered baking sheet.
  • Bake for 20 minutes or until the pieces have become crispy. Remove from the oven and serve with ketchup, or a plant-based tartar sauce. Enjoy!

Notes

  • Make sure to use drained and pressed tofu to make this recipe
  • Panko breadcrumbs are the best option for a nice crispy outside.
  • Don’t skip the nori if you want that classic fish flavor.

Nutrition

Calories: 298kcalCarbohydrates: 50gProtein: 15gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 837mgPotassium: 251mgFiber: 2gSugar: 2gVitamin A: 143IUVitamin C: 1mgCalcium: 149mgIron: 4mg
Tried this recipe?Please tag us at @PlantBasedonaBudget! 🙂

Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

About Terrence Paschal

Plant based food, micro brews, punk rock, and running are what I am about.

View all posts by Terrence Paschal

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