5.0 from 3 votes
Vegan Oven Fried “Fish” Sticks
Crunchy and delicious oven fried vegan “fish” sticks are the best replacement for the real thing. They taste amazing and your kids will love them!
Prep Time
1 hr
Cook Time
mins
Total Time
1 hr 30 mins
Servings: 4 servings
Calories: 233 kcal
Course:
Main Course , Appetizer
Cuisine:
American
Ingredients
- 14 ounce extra-firm tofu
MARINADE
- ½ cup water
- 2 tablespoon tamari
- juice of ½ lime
- ½ cup dulse/seaweed See Note
- 1 teaspoon old bay
WET MIXTURE
- ½ cup unsweetened plant-based milk
- 2 egg equivalent egg replacer we used Bob’s Red Mill gluten-free mix
- 1 tablespoon lemon juice
DRY MIXTURE
- ¼ cup gluten-free flour
- ½ cup gluten-free bread crumbs or regular if you don’t mind a little gluten
- ¼ teaspoon cayenne pepper
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 tablespoon nutritional yeast
TOPPINGS
- Vegan Tartar Sauce
- vinegar
- Lemon wedges
- minced parsley
Instructions
- Preheat oven to 400°F (204°C)
- Drain and press the tofu for 30 minutes.
- Combine the soy sauce, lime, seaweed, old bay, and water into a small bowl. Stir to combine and allow it to sit in the fridge for at least 20 minutes.
- Marinate the tofu in the sauce for 1 hour.
- Combine almond milk, egg replacer, and lemon in a shallow dish.
- Mix the flour, panko, cayenne pepper, salt and pepper, garlic powder, onion powder, and nutritional yeast in a shallow dish.
- Slice the tofu into ½ inch sticks lengthwise then dunk in the wet mixture and then dredge and cover in breadcrumbs, place on lightly oiled parchment lined baking sheet. Bake for approximately 15 minutes on each side, or until golden brown and crunchy.
Cup of Yum
Notes
- The Nutrition Facts are an estimate only. Do not use seaweed snacks or roasted seaweed.
Nutrition Information
Calories
233kcal
(12%)
Carbohydrates
33g
(11%)
Protein
17g
(34%)
Fat
4g
(6%)
Saturated Fat
0g
(0%)
Cholesterol
0mg
(0%)
Sodium
1109mg
(46%)
Potassium
280mg
(8%)
Fiber
8g
(32%)
Sugar
1g
(2%)
Vitamin A
45IU
(1%)
Vitamin C
5mg
(6%)
Calcium
146mg
(15%)
Iron
7.1mg
(39%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 233
% Daily Value*
| Calories | 233kcal | 12% |
| Carbohydrates | 33g | 11% |
| Protein | 17g | 34% |
| Fat | 4g | 6% |
| Saturated Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 1109mg | 46% |
| Potassium | 280mg | 6% |
| Fiber | 8g | 32% |
| Sugar | 1g | 2% |
| Vitamin A | 45IU | 1% |
| Vitamin C | 5mg | 6% |
| Calcium | 146mg | 15% |
| Iron | 7.1mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.