Vegan Fish Sticks
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!
Servings: 2 - 4
Calories: 521kcal
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.
Nutrition
Calories: 521kcal | Carbohydrates: 76g | Protein: 39g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Sodium: 2553mg | Potassium: 1118mg | Fiber: 6g | Sugar: 9g | Vitamin A: 6638IU | Vitamin C: 79mg | Calcium: 327mg | Iron: 10mg
