Vegan Fish Sticks - Tofu in a Marine Marinade by @fitgreenmind

1h
Medium

3 servings

⬜

800 g

Tofu

💧

250 ml

Water

🥣

15 ml

Miso Paste

🍶

30 ml

Vinegar

🌿

1

Nori Sheet

🧂

1.5 g

Salt

🐟

5 ml

Fish Seasoning

🌾

24 g

Flour

💧

100 ml

Water

🍞

100 g

Breadcrumbs

🫗

120 ml

Oil

Preparation Steps

  1. Step 1/15

    Drain the firm tofu and pat it dry with paper towel.

    firm tofu
    🧻paper towel

  2. Step 2/15

    Cut the 2 blocks of firm tofu into even stick-shaped pieces on a cutting board.

    firm tofu
    🔪cutting board
    🔪chef's knife

  3. Step 3/15

    Score each tofu stick crosswise with shallow cuts, taking care not to slice through it.

    firm tofu
    🔪cutting board
    🔪chef's knife

  4. Step 4/15

    Crumble the 1 nori sheet into a mixing bowl.

    nori sheet
    🥣mixing bowl

  5. Step 5/15

    Add 250 ml water, 1 tablespoon miso paste, 2 tablespoons vinegar, salt, and optional vegan fish seasoning to the nori.

    water
    miso paste
    vinegar
    nori sheet
    salt
    vegan fish seasoning
    🥣mixing bowl
    🥛measuring cup
    🥄measuring spoons

  6. Step 6/15

    Whisk the marinade until the miso paste is dissolved.

    water
    miso paste
    vinegar
    nori sheet
    salt
    vegan fish seasoning
    🥣mixing bowl
    🥄whisk

  7. Step 7/15

    Add the tofu sticks to the marinade and turn them to coat.

    firm tofu
    water
    miso paste
    vinegar
    nori sheet
    salt
    vegan fish seasoning
    🥣mixing bowl
    🥢tongs

  8. Step 8/15

    Marinate the tofu sticks for at least 45 minutes.

    firm tofu
    🥣mixing bowl

  9. Step 9/15

    Whisk 3 tablespoons all-purpose flour with 100 ml water in a shallow dish to make a smooth batter.

    all-purpose flour
    water
    🍽️shallow dish
    🥄whisk
    🥛measuring cup
    🥄measuring spoons

  10. Step 10/15

    Place the breadcrumbs in the second shallow dish.

    breadcrumbs
    🍽️shallow dish

  11. Step 11/15

    Lift the marinated tofu sticks from the marinade and dip each stick in the flour batter.

    firm tofu
    all-purpose flour
    water
    🥢tongs
    🍽️shallow dish

  12. Step 12/15

    Coat each battered tofu stick thoroughly in breadcrumbs.

    firm tofu
    breadcrumbs
    🥢tongs
    🍽️shallow dish

  13. Step 13/15

    Heat the neutral frying oil in a frying pan over medium heat.

    neutral frying oil
    frying pan

  14. Step 14/15

    Fry the breaded tofu sticks until all sides are golden brown and crispy, about 6 to 10 minutes.

    firm tofu
    neutral frying oil
    frying pan
    🥢tongs

  15. Step 15/15

    Transfer the crispy tofu sticks to paper towel and serve warm.

    firm tofu
    🥢tongs
    🧻paper towel

Composition

Ingredients

Types

Liquids, Seasonings, Fermented Foods, Sea Vegetables, Grains, Breading

Ingredients

Tofu, Water, Miso paste, Vinegar, Nori sheet, Salt, Fish seasoning, Flour, Breadcrumbs, Oil

Allergens

Soy, Gluten

Dietetics

Dietary regimen

Vegan, Vegetarian, Dairy-Free, Egg-Free, Fish-Free, Shellfish-Free, Meat-Free

Calories

510 kcal

Macro nutrients

Protein: 27g, Carbohydrates: 39g, Fat: 29g, Fiber: 5g, Sugars: 2g, Saturated Fat: 4g

Nutritional Information

Minerals

Calcium: 330mg, Iron: 6mg, Potassium: 260mg, Sodium: 690mg

Vitamins

Vitamin K: 18mcg, Folate: 68mcg, Thiamin: 0.25mg

Preparation

Time Information

Preparation

1 hour 0 minutes

Overall

1 hour 0 minutes

Difficulty

Level

Medium (2/4)

Steps

15 steps

Equipments

Utensils

cutting board, chef's knife, mixing bowl, whisk, measuring cup, measuring spoons, shallow dish, tongs, paper towel

Appliances

stovetop

Type

Type

Type Of Dish

Main Course, Snack, Appetizer

Occasions

Lunch, Dinner, Party, Weeknight Meal

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Vegan, Plant-Based, Japanese-Inspired, German Social Media

Geographic

Germany, Europe

Various

Aspect

Texture

Crispy, Crunchy, Tender, Firm

Flavors

Savory, Umami, Salty, Tangy, Seafood-like

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 120 min (Keep covered,Do not leave out longer than 2 hours), fridge : 3 days (Cool completely before storing,Store in an airtight container,Reheat in a pan or oven to restore crispness), freezer : 2 months (Freeze in a single layer before transferring to an airtight container,Reheat from frozen in an oven or air fryer)