5.0 from 129 votes
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!
Prep Time
20 mins
Cook Time
20 mins
Marinate
1 hr
Total Time
1 hr 55 mins
Servings: 2 - 4
Calories: 521 kcal
Course:
Dinner
Cuisine:
American
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.
Cup of Yum
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 Information
Calories
521kcal
(26%)
Carbohydrates
76g
(25%)
Protein
39g
(78%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
Monounsaturated Fat
2g
Sodium
2553mg
(106%)
Potassium
1118mg
(32%)
Fiber
6g
(24%)
Sugar
9g
(18%)
Vitamin A
6638IU
(133%)
Vitamin C
79mg
(88%)
Calcium
327mg
(33%)
Iron
10mg
(56%)
Nutrition Facts
Serving: 2- 4
Amount Per Serving
Calories 521
% 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.