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Vegan oven fried fish sticks with purple sweet potato fries and a spoon of tarter sauce and a lemon wedge.

Vegan Oven Fried “Fish” Sticks

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
Prep Time 1 hour
Cook Time 30 minutes
Total Time 1 hour 30 minutes
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

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*
Fat 4g6%
Sodium 1109mg48%
Potassium 280mg8%
Carbohydrates 33g11%
Fiber 8g33%
Sugar 1g1%
Protein 17g34%
Vitamin A 45IU1%
Vitamin C 5mg6%
Calcium 146mg15%
Iron 7.1mg39%
* Percent Daily Values are based on a 2000 calorie diet.