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

โ‰ˆ 1h10

3 servings

๐Ÿซ˜

800 g

Tofu

๐Ÿ’ง

350 ml

Water

๐Ÿฅฃ

15 ml

Miso paste

๐Ÿถ

30 ml

Vinegar

๐Ÿ™

1

Nori sheet

๐Ÿง‚

1.5 g

Salt

๐ŸŸ

5 ml

Fish seasoning

๐ŸŒพ

24 g

Flour

๐Ÿฅ–

100 g

Breadcrumbs

๐Ÿซ—

120 ml

Oil

  1. Drain
    • firm tofu

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

  2. Cut
    • firm tofu

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

  3. Score
    • firm tofu

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

  4. Crumble
    • nori sheet

    Crumble the 1 nori sheet into a mixing bowl.

  5. Add
    • water
    • miso paste
    • vinegar

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

  6. Whisk
    • water
    • miso paste
    • vinegar

    Whisk the marinade until the miso paste is dissolved.

  7. Add
    • firm tofu
    • water
    • miso paste

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

  8. Marinate
    • firm tofu

    Marinate the tofu sticks for at least 45 minutes.

  9. Whisk
    • all-purpose flour
    • water

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

  10. Place
    • breadcrumbs

    Place the breadcrumbs in the second shallow dish.

  11. Dip
    • firm tofu
    • all-purpose flour
    • water

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

  12. Coat
    • firm tofu
    • breadcrumbs

    Coat each battered tofu stick thoroughly in breadcrumbs.

  13. Heat
    • neutral frying oil

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

  14. Fry
    • firm tofu
    • neutral frying oil

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

  15. Transfer
    • firm tofu

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

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

โ‰ˆ 1h10

3 servings

๐Ÿซ˜

800 g

Tofu

๐Ÿ’ง

350 ml

Water

๐Ÿฅฃ

15 ml

Miso paste

๐Ÿถ

30 ml

Vinegar

๐Ÿ™

1

Nori sheet

๐Ÿง‚

1.5 g

Salt

๐ŸŸ

5 ml

Fish seasoning

๐ŸŒพ

24 g

Flour

๐Ÿฅ–

100 g

Breadcrumbs

๐Ÿซ—

120 ml

Oil

Preparation Steps

  1. Step 1/15

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

    ๐Ÿซ˜firm tofu
    ๐Ÿงปpaper towel
  2. Step 2/15

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

    ๐Ÿซ˜firm tofu
    ๐Ÿชตcutting board
    ๐Ÿ”ชchef's knife
  3. Step 3/15

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

    ๐Ÿซ˜firm tofu
    ๐Ÿชตcutting board
    ๐Ÿ”ชchef's knife
  4. Step 4/15

    Crumble the 1 nori sheet into a mixing bowl.

    ๐Ÿ™nori sheet
    ๐Ÿฅฃmixing 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.

    ๐Ÿ’งwater
    ๐Ÿฅฃmiso paste
    ๐Ÿถvinegar
    ๐Ÿ™nori sheet
    ๐Ÿง‚salt
    ๐Ÿง‚vegan fish seasoning
    ๐Ÿฅฃmixing bowl
    ๐Ÿฅ„measuring cup
    ๐Ÿฅ„measuring spoons
  6. Step 6/15

    Whisk the marinade until the miso paste is dissolved.

    ๐Ÿ’งwater
    ๐Ÿฅฃmiso paste
    ๐Ÿถvinegar
    ๐Ÿ™nori sheet
    ๐Ÿง‚salt
    ๐Ÿง‚vegan fish seasoning
    ๐Ÿฅฃmixing bowl
    ๐Ÿฅ„whisk
  7. Step 7/15

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

    ๐Ÿซ˜firm tofu
    ๐Ÿ’งwater
    ๐Ÿฅฃmiso paste
    ๐Ÿถvinegar
    ๐Ÿ™nori sheet
    ๐Ÿง‚salt
    ๐Ÿง‚vegan fish seasoning
    ๐Ÿฅฃmixing bowl
    ๐Ÿฅขtongs
  8. Step 8/15

    Marinate the tofu sticks for at least 45 minutes.

    ๐Ÿซ˜firm tofu
    ๐Ÿฅฃmixing bowl
  9. Step 9/15

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

    ๐ŸŒพall-purpose flour
    ๐Ÿ’งwater
    ๐Ÿฅฃshallow dish
    ๐Ÿฅ„whisk
    ๐Ÿฅ„measuring cup
    ๐Ÿฅ„measuring spoons
  10. Step 10/15

    Place the breadcrumbs in the second shallow dish.

    ๐Ÿฅ–breadcrumbs
    ๐Ÿฅฃshallow dish
  11. Step 11/15

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

    ๐Ÿซ˜firm tofu
    ๐ŸŒพall-purpose flour
    ๐Ÿ’งwater
    ๐Ÿฅขtongs
    ๐Ÿฅฃshallow dish
  12. Step 12/15

    Coat each battered tofu stick thoroughly in breadcrumbs.

    ๐Ÿซ˜firm tofu
    ๐Ÿฅ–breadcrumbs
    ๐Ÿฅขtongs
    ๐Ÿฅฃshallow dish
  13. Step 13/15

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

    ๐Ÿซ—neutral frying oil
    ๐Ÿณfrying pan
  14. Step 14/15

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

    ๐Ÿซ˜firm tofu
    ๐Ÿซ—neutral frying oil
    ๐Ÿณfrying pan
    ๐Ÿฅขtongs
  15. Step 15/15

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

    ๐Ÿซ˜firm tofu
    ๐Ÿฅขtongs
    ๐Ÿงปpaper 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

Notes

Tofu (blocks, cut into sticks and scored crosswise), Water (for the marinade, mixed with flour for the batter), Nori sheet (crumbled), Salt (to taste), Fish seasoning (optional), Flour (for the batter), Breadcrumbs (for breading), Oil (for frying)

Allergens

Soy, Gluten

Dietetics

Dietary regimen

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

Cooking

10 minutes

Overall

1 hour 10 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

Stove

Type

Type

Type Of Dish

Main Course, Snack, Appetizer

Occasions

Lunch, Dinner, Party, Weeknight Meal

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Japanese

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)