Tofu Fish Sticks - Fiber Food Factory

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Traditional Swedish everyday food is fish sticks with mashed potatoes. This recipe of tofu fish sticks is a vegan alternative and tastes a little similar.

Vegan remoulade sauce is tasty with the fish fingers.

Ingredients and replacements

Tofu. I love the most extra firm smoked tofu for this recipe. I buy mine from LIDL. You can use regular, but remember to press it. Regular tofu does not have as much taste and saltiness to it. Instead of tofu, you can use palm heart. These are great for people with a soy allergy.
Plant milk. You can use any plant milk.
Flour. I recommend plain wheat flour. You can experiment with other types of flour also. If you are gluten sensitive use a gluten-free flour mixture.
Nori seaweed. This is seaweed sheet used in making sushi. This gives sea taste to the tofu.
Bread crumbs. I love the texture of panko bread crumbs. You can use regular breadcrumbs also. Other variations is to use crushed rice crispies or corn flakes. Rice crispies are gluten-free.

What to eat with tofu sticks?

Tofu sticks can be eaten as a meal with mashed potato and a sauce. The sticks go well with different mashes. You can make it from potatoes, cauliflower or sweet potatoes, or other mixes of root veggies.

"Fish" sticks are a nice snack to eat with a sauce. Sauces that go well with these sticks are:

Vegan Remoulade
Vegan tartar
Lemon mayonnaise
Chipotle mayonnaise
Dill mayo
Bearnaise sauce

How to make vegan fish fingers?

Slice the tofu. Dip the sliced pieces in the milk-flour-spice mixture and then roll them in breadcrumbs.

Bake in the oven until golden crispy. This is the way to make these oil free.

You can also fry the sticks on a pan in oil or vegan butter.

These can also be air fried. But the panko crumbs do mess up in the air-fryer and can be burned a bit.

What are vegan fish fingers made of?

They are made of tofu dipped in a plant milk-flour mixture and then rolled in bread crumbs. Also, you can use the heart of palm instead of tofu.

How do you make tofu taste like seafood?

Nori sheets or other algae give seafood taste to tofu. Miso paste, dill, and lemon pepper are good spices to use.

Can tofu fish sticks be frozen?

You can freeze these before frying. Do not thaw them but fry them as frozen when you want to consume them... Otherwise, the breadcrumbs become soggy.

How to make gluten-free vegan fish sticks?

Use gluten-free flour instead of wheat. You can use Gluten-free breadcrumbs or cereals to replace the regular breadcrumbs.

📖 Recipe

tofu fish sticks with panko bread crumb and a bowl of sauce.

TOFU STICKS

Heidi Hoikka

Vegan fish sticks. Made from tofu with a breadcrumb crust.

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Prep Time 10

Cook Time 20

Total Time 30

Course Main Course

Cuisine scandinavian

Servings 2

Calories 180 kcal

Ingredients

200 grams extra firm smoked tofu.
½ cups oat milk 1,2dl
½ Nori sheet
0,5 teaspoon garlic powder
1 teaspoon dried dill
3 tablespoon wheat flour
1 cup panko breadcrumbs

Instructions

Slice the tofu into long bites.
Blend the nori sheet with the oat milk in a high-speed blender or food processor. Nori gives a salty seafood-like taste to it. .Mix spices and flour in the milk mixture.
Put the milk-flour mix in a bowl and the breadcrumbs in a different bowl.
Dip the tofu bites in the milk mix and then in the panko crumbs.
Lay them on an oven pan covered with parchment paper.
Bake in 400 F, (200C) oven until golden brown. It´s good to turn them over after halfway to get an even crispiness.

Notes

Instead of panko bread crumbs, you can use regular bread crumbs. Also, rice crispies or other cereals can be used as crushed if you don't have bread crumbs.