Tofu Fish Sticks Recipe

Looking for an easy Tofu Fish Sticks recipe? Learn how to make Tofu Fish Sticks using healthy ingredients.


Submitted by dzandme

Makes 4 servings



Tofu Fish Sticks from Vegan Lunchbox

Recipe Ingredients for Tofu Fish Sticks

1 lb. tofu
1/3 cup cornmeal
1/3 cup sliced almonds
1/3 cup soymilk

Recipe Directions for Tofu Fish Sticks

  1. 1 lb. package firm tofu, drained

  2. 2/3 cup fine organic cornmeal (or white flour)

  3. 2/3 cup sliced almonds

  4. 2 tsp. sweet paprika

  5. 2 tsp. kelp granules

  6. 2 tsp. salt

  7. ½ tsp. onion powder

  8. ½ tsp. garlic powder

  9. ¼ tsp. dill weed

  10. freshly ground black pepper, to taste

  11. 2/3 cup plain, unsweetened soymilk

  12. 1 lemon

  13. olive oil

  14. Preheat the oven to 400º. Line a baking sheet with parchment paper and coat parchment with olive oil. Set aside.

  15. Combine the cornmeal or flour, sliced almonds, paprika, kelp, salt, onion and garlic powder in a blender, and blend on high until most of the almonds have been turned into a coarse meal, with a few larger pieces of almond remaining. Pour the mixture into a wide baking dish or pie plate.

  16. Place the plain soymilk into a bowl and set next to the cornmeal mixture.

  17. With a sharp knife, cut the tofu into even slices just under ½-inch wide. Cut tofu out into fish sticks, or use a fish-shaped cookie cutter to cut out tofu fish.

  18. Working with one piece at a time, dip the tofu into the plain soymilk, then toss gently in the cornmeal mixture to coat evenly. Place on the prepared baking sheet. When all the tofu fish are on the baking sheet, sprinkle them with olive oil.

  19. Bake for 15 minutes, then turn the tofu fish over and bake for an additional 15 minutes, or until crispy (if making tater tots, place them on the baking sheet for the last 15 minutes).

  20. Remove tofu fish onto a plate, and squeeze some fresh lemon juice evenly over the tofu.

Categories

Main Dish

Nutrition Facts
Serving Size 151.9g
Amount Per Serving
Calories
180
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
15mg
1%
Potassium
315mg
9%
Total Carbohydrates
13.6g
5%
Dietary Fiber
2.3g
9%
Sugars
1.2g
Protein
12.3g
Vitamin A 1% Vitamin C 0%
Calcium 20% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • No cholesterol
  • Very low in sodium
  • Low in sugar
  • High in calcium
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in selenium
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