Vegan Fish Sticks
User Reviews
5
Vegan Fish Sticks
Description
Starting with pressed tofu to remove excess moisture enhances its ability to absorb the savory marinade made from white miso, soy sauce, lemon, and plant milk. The tofu is sliced into sticks and marinated for at least an hour to infuse flavor. The coating process involves dredging in flour, then dipping back in marinade before rolling in a breadcrumb blend containing crushed seaweed sheets, lending umami notes that mimic fish flavors.
Baked at 375°F, the sticks develop a crisp exterior while retaining a tender interior. The use of seaweed is key to simulating a seafood taste, making this a plant-based alternative to traditional fish sticks. Salt is added to taste before baking to enhance flavor.
This method produces a vegan snack or meal component that is crisp on the outside and moist inside, suitable for serving with dipping sauces or as part of a larger dish.
Ingredients
- 1 tofu pressed, extra firm, 16-ounce block
- 1 tablespoon white miso
- ¼ cup hot water
- ¼ cup soy sauce
- 1 lemon
- ¼ cup plant-based milk unsweetened
- 1 cup breadcrumbs
- 2 seaweed snack sheets salted, 0.16-ounce packages
- ⅓ cup 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 tofu thoroughly to remove excess water to better absorb the marinade.
- Allow at least one hour of marinating for flavor; marinating overnight intensifies taste.
- Lightly spray the tofu sticks with oil before baking for extra crispiness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2- 4
Amount Per Serving
Calories 521 kcal
% Daily Value*
| Calories | 521kcal | 26% |
| Carbohydrates | 76g | 25% |
| Protein | 39g | 78% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 2553mg | 106% |
| Potassium | 1118mg | 24% |
| Fiber | 6g | 24% |
| Sugar | 9g | 18% |
| Vitamin A | 6638IU | 133% |
| Vitamin C | 79mg | 88% |
| Calcium | 327mg | 33% |
| Iron | 10mg | 56% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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