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Make the perfect vegan fish sticks alternative with only simple pantry ingredients – crispy outside, tender in the middle, impressively ‘fishy,’ and perfect with vegan tartar sauce!
An Easy Recipe for Vegan Fish Sticks
Fish sticks were and still are a childhood staple, easy to pop in the oven and serve with chips and veggies for a simple, child-approved, low-fuss meal. As a vegan adult, I still get the craving, which is where this easy vegan fish sticks recipe comes in.
Using ingredients like miso, soy sauce, and lemon juice, a simple marinade helps add wonderful bright, savory, umami depth to tofu. Meanwhile, nori seaweed sheets with the breadcrumb coating add a subtle yet delicious fishy flavor you’ll adore. Plus, they’re so easy to make!
You may also like chickpea tuna salad and/or watermelon tuna.
The Ingredients
Please read the recipe card below for the full ingredients list, measurements, complete recipe method, and nutritional information.
Flavor Variations
There are several spices you can play with for extra flavor depth and variation to this vegan fish tofu recipe by adding them to the flour or breadcrumb coating, including:
- Old bay seasoning
- Paprika (smoked or sweet)
- Garlic powder
- Nutritional yeast (for a ‘cheesy’, umami flavor) (How To Use Nutritional Yeast here!)
- Cayenne pepper (or red pepper flakes – for spice)
- Dried dill (always goes well with ‘fish’)
- Lemon zest
How to Make Tofu Fish Sticks
Step 1: If you haven’t already, drain and press the tofu for 30 minutes, then cut it into ½-inch wide sticks (or in squares for tofu fish nuggets).
Step 2: Meanwhile, mix the miso and hot water in a large, lidded container until dissolved. Add the soy sauce, lemon juice, and plant-based milk, and stir. Add the tofu and marinate it for at least 1 hour or overnight for even more flavor.
Step 3: Then, preheat the oven to 375F/190C. Meanwhile, add the breadcrumbs to a medium bowl and use your fingers (or a small blender/food processor) to crush the seaweed snack sheets to breadcrumb size. Place the flour in a separate small bowl.
Step 4: Working one at a time, remove a tofu stick from the marinade, allowing excess to drip off. Then, roll it in the flour. Repeat until all the tofu sticks are flour-coated. Then, dip each back into the marinade before rolling it in the breadcrumb seaweed mix. Sprinkle them with salt.
Step 5: Spread the tofu fish fingers across a parchment-lined baking sheet and bake for 30-35 minutes, flipping after 20 minutes. Serve hot – enjoy!
Pro Recipe Tips
- Press the tofu: This will help remove any excess liquid to soak up more marinade. Check out this Guide to Tofu Pressing.
- For the best flavor: Don’t skimp on the marinating time. While I recommend an hour minimum, a few hours or overnight is far better.
- For crispier tofu: Lightly spray these healthy vegan fish sticks with just a little oil before baking.
FAQs
Simply replace the all-purpose flour with a gluten-free alternative, like Bob’s Red Mill/King Arthur. Also, use gluten-free breadcrumbs.
Absolutely – just add a thin layer of oil to the pan over medium to medium-high heat and pan-fry on every side until golden brown and crispy (about 3-4 minutes per side).
I don’t recommend it, as the tofu texture changes. However, feel free to test it, storing them in an airtight container/Ziplock/Stasher for 2-3 months.
What To Eat With Fish Sticks?
Enjoy vegan fish fingers as a snack with sauce, or as a larger meal with your choice of carb & veg:
- Dipping sauce: Like ketchup, vegan tartar sauce or mayo, vegan garlic aioli, etc.
- Potatoes: With oven-baked sesame fries, oven-baked sweet potato fries (or carrot fries), vegan mashed potatoes, or a baked potato.
- Peas: Steamed/boiled or mushy peas.
- Steamed/roasted veggies: Oven charred broccoli, green beans, carrots, sauteed asparagus with lempn, corn, etc.
- Grains: Like rice (I use brown rice (how to cook brown rice here) or quinoa (complete guide to quinoa here).
- Pasta: Like cheesy vegan mac and cheese, cherry tomato basil pasta, or a simple summer pasta salad.
- Salad: Like a green salad, easy edamame salad, cucumber dill salad, fresh vegan coleslaw, etc.
You can also make a simple vegan fish stick sandwich, wrap, taco, or burger with lettuce and vegan tartare sauce/ketchup. Optionally with avocado, garden fresh salsa or tomato, and/or pickled red onions.
Storage Instructions
Although these vegan tofu fish sticks are best enjoyed immediately for the crispiest texture, you can allow any leftovers to cool, then store them in a paper-towel-lined airtight container in the refrigerator for 3-4 days.
To bring back crispiness, reheat the tofu in a skillet with a small amount of oil or back in the oven at 375F/190C for about 10 minutes.
Vegan Fish Sticks
Ingredients
- 1 (16-ounce) block of extra firm tofu pressed
- 1 tablespoon of white miso
- ¼ cup of hot water
- ¼ cup of soy sauce
- 1 lemon
- ¼ cup unsweetened plant-based milk
- 1 cup of breadcrumbs
- 2 (0.16-ounce) packages of salted seaweed snack sheets
- ⅓ cup of all-purpose flour
- Cooking spray oil
- Salt
Instructions
- Slice the pressed tofu into ½-inch-wide sticks and set aside.
- Mix the miso and hot water in an airtight container with a lid. Mix until the miso is completely dissolved. Add the soy sauce, lemon juice, and plant-based milk. Stir, place the tofu in the Tupperware, put the lid on, and allow it to marinate for at least 1 hour or overnight for more flavor.
- Preheat the oven to 375 degrees F.
- In a medium bowl, add the breadcrumbs and the seaweed snack sheets. Using your fingers, crush the seaweed snack sheets until they become the same size as the breadcrumbs. Set aside.
- Place the flour in a small bowl. One by one, remove the tofu and allow it to drip some of the marinade. Roll it on the flour and set it on a cutting board. Repeat until all of the tofu sticks are coated with flour.
- One by one, dip back into the marinade and roll it on the breadcrumb seaweed mix. Place it on a baking sheet. Repeat until all of the tofu sticks are breaded. Sprinkle salt.
- Bake for 20 minutes, turn them, and bake for 15 minutes or until golden and crispy.
- Serve hot.
Notes
- Press the tofu: This will help remove any excess liquid to soak up more marinade. Check out this Guide to Tofu Pressing.
- For the best flavor: Don’t skimp on the marinating time. While I recommend an hour minimum, a few hours or overnight is far better.
- For crispier tofu: Lightly spray these healthy vegan fish sticks with just a little oil before baking.
The best vegan fish sticks!
Wow this is so creative and looks delicious
Right?! Super delicious and easy to make too!
These ‘fish’ sticks are amazing! Tasty, crispy and satisfying!
Tofu is so amazing! So so good!
I used to love fish sticks so I’m so happy that there’s a tasty vegan fish stick I can make at home!
right?! gotta love a good veganized recipe!
Yummy! Love the crisp texture of these tofu fish sticks!