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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!
5 from 1 vote
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Course: Appetizer, Main Course
Cuisine: American
Prep Time: 1 hour
Cook Time: 30 minutes
Total Time: 1 hour 30 minutes
Servings: 4 servings
Calories: 233kcal
Author: Alex Meyer, MA

Ingredients

  • 14 ounce extra-firm tofu

MARINADE

  • ½ cup water
  • 2 tablespoon tamari
  • Juice of ½ lime
  • ½ cup dulse/seaweed See Note
  • 1 teaspoon old bay

WET MIXTURE

  • ½ cup unsweetened plant-based milk
  • 2 egg equivalent egg replacer we used Bob’s Red Mill gluten-free mix
  • 1 tablespoon 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 teaspoon cayenne pepper
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 tablespoon nutritional yeast

TOPPINGS

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

Instructions

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

Notes

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

Nutrition

Calories: 233kcal | Carbohydrates: 33g | Protein: 17g | Fat: 4g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 1109mg | Potassium: 280mg | Fiber: 8g | Sugar: 1g | Vitamin A: 45IU | Vitamin C: 5mg | Calcium: 146mg | Iron: 7.1mg