Oven-Fried Fish and Chips

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These salty, savory, oven-fried pieces of joy will instantly transport you to good ol’ London, or a Wisconsin fish fry… whichever floats your boat! So, turn up your oven for a healthier version of a classic fried fish and chips.  

A couple years back, I had the pleasure of living in London for a good six months. While over there I found myself devouring that classic London dish: fish and chips. Yeah, the fried flavor was amazing, but this decadent bar dish was not so great on my waistline, not shocking considering this British dish can set you back almost 1,000 calories!!!

So, five years later I’ve decided to recreate this London favorite minus the guilt.

The traditional fish and chips dish is a battered fish fillet that is promptly deep fried and served along side a heaping pile of also deeply fried potatoes. That’s a load of fat and calories. To make this vegan delight lighter and healthy, let’s drop that deep fried component and oven fry instead.

Now obviously we’re not using fish, instead, we’re using an extra firm tofu, which is the perfect vehicle for our fish-like marinade.

Once the tofu is dipped in our egg-wash and rolled in seasoned bread-crumbs, and you switch out the deep fryer for your more easily accessible oven, you’ll get a crispy “fish” fillet without all the added fat, oil, and calories!

Now I can kick back and enjoy my study-abroad favorite without worry about causing any harm to animals or myself!

HOW TO MAKE VEGAN OVEN FRIED “FISH” STICKS

First– Drain the tofu by pressing it between paper towels and placing some heavy objects on top of the tofu to press out the liquid. Also, quickly preheat the oven to 400°F (204°C).

Second– While the tofu is draining, mix that marinade up by combining the seaweed, soy sauce, lime, old bay, and water in a small bowl. Let the marinade sit for an hour in the fridge to let those flavors mingle.

Third– Marinate that tofu!

Fourth– Make your egg wash by combining the egg replacer and almond milk in a small bowl. Then mix up the dry ingredients for the crust! You can use a store bought egg replacer or ground flax seed with water.

Fifth– Slice up the tofu into long pieces, dunk the tofu in the egg wash, then roll the tofu in the dry mix and place the tofu on an oiled baking sheet.

Sixth– Lightly spray the tops of the tofu with olive oil and bake for 15 to 20  minutes on each side, or until they’re golden brown and crunchy.

See! It’s totally do-able! Pair the tofu fillets with some of our oven baked fries or sweet potato fries (we used purple sweet potatoes for this dish, so pretty) for a healthy and traditional side for a meal or cut the tofu into smaller pieces and pair with some toothpicks for an awesome appetizer!

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Vegan Oven Fried “Fish” Sticks

Prep Time

1 hr

Cook Time

30 mins

Total Time

1 hr 30 mins

 

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!

Course: Appetizer, Main Course

Cuisine: American

Servings: 4 servings

Calories: 233 kcal

Author: Alex Meyer, MA

Ingredients

• 14 oz extra-firm tofu

MARINADE

• ½ cup water
• 2 tbsp low-sodium soy sauce
• Juice of ½ lime
• ½ cup dulse/seaweed See Note
• 1 tsp old bay

WET MIXTURE

• ½ cup unsweetened almond milk
• 2 egg equivalent egg replacer we used Bob’s Red Mill gluten-free mix
• 1 tbsp 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 tsp cayenne pepper
• ½ tsp salt
• ¼ tsp black pepper
• ½ tsp garlic powder
• ½ tsp onion powder
• 1 tbsp. nutritional yeast

TOPPINGS

• Vegan tartar sauce
• Vinegar
• Lemon wedges
• Minced parsley

US Customary - Metric

Instructions

1. Preheat oven to 400°F (204°C)
2. Drain and press the tofu for 30 minutes.
3. 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.
4. Marinate the tofu in the sauce for 1 hour.
5. Combine almond milk, egg replacer, and lemon in a shallow dish.
6. Mix the flour, panko, cayenne pepper, salt and pepper, garlic powder, onion powder, and nutritional yeast in a shallow dish.
7. 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.

Recipe Notes

The Nutrition Facts are an estimate only. Do not use seaweed snacks or roasted seaweed.

Nutrition Facts

Vegan Oven Fried “Fish” Sticks

Amount Per Serving

Calories 233 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Sodium 1109mg 46%

Potassium 280mg 8%

Total Carbohydrates 33g 11%

Dietary Fiber 8g 32%

Sugars 1g

Protein 17g 34%

Vitamin A 0.9%

Vitamin C 6.1%

Calcium 14.6%

Iron 39.6%

* Percent Daily Values are based on a 2000 calorie diet.