Crunchy Tofu Fish Fillets (Healthy, High Protein)

Crunchy Tofu Fish Fillets are a healthy vegan recipe that is high in protein, low in fat, and easy to make. Tofu replaces fish for a quick, high-protein meal. Oil-free and easily made gluten-free.

Fish sticks with mac and cheese were a huge part of my childhood. Not wanting to deprive my children of the experience, but spare them the heart disease, I decided to try and recreate a very special memory.

Ladies and gentlemen, CRUNCHY TOFU FISH FILLETS!

Are they exactly like fish? No. Will they fool anyone into thinking they are fish? It’s possible, but I wouldn’t bet my house on it. But, are they close enough to satisfy an old craving? ABSOLUTELY!

The flavor, flaky texture, and crunchy breading of these tofu fillets are so good. And, the seaweed gives them a hint of fish flavor. It’s possible you might even think you are eating fish again.

Whip up a batch of my easy vegan tartar sauce and vegan mac and cheese and you’ve got a meal any kid will love!

Bonus? No frying in hot oil and no animal products!

Vegan fish and chips anyone? Let’s do it!

Ingredients and substitutions

A single block of tofu, some seaweed, and a few spices are all you need to make these crunchy tofu fish fillets.

• Tofu: firm or extra firm tofu are best for getting a fish texture. And, the fillets won’t fall apart. You could even use super firm protein. DO NOT use silken tofu.
• Nori: roasted seaweed ground up and mixed with the bread crumbs gives the filets that “fishy” flavor. Kelp granules are also an excellent option and require no chopping.
• Flour Mixture: cornstarch, Old Bay Seasoning, nutritional yeast, garlic powder, and onion powder. You could also add other spices to the like dill and paprika. I opted for cornstarch over flour because I feel it helps things to crispen up a little better. But, you could use organic unbleached all purpose flour or whole wheat pastry flour.
• Vegan Buttermilk: a mixture of unsweetened non-dairy milk and apple cider vinegar. The only milk that won’t work is oat milk.
• Breading: Panko breadcrumbs are perfect because they’re super crunchy. So, there’s no need to deep fry. If you need this recipe to be gluten-free use gluten-free panko breadcrumbs.

How To Make Crunchy Vegan Tofu Fish Fillets

Tofu isn’t just for stir-fries. Watch it transform into a crunchy fish fillet right before your eyes. This recipe is healthy, delicious, and makes a terrific, hearty snack.

NOTE: This recipe is simple but does require a process. And, it’s important that you follow the process in the order I show you.

• First things first, go ahead and preheat your oven to 425˚F.
• Now, open the package of tofu and drain the excess water and you’re going to press it. You don’t need some fancy tofu press. But, they are nice 😉
• Place the tofu block on a flat surface like a cutting board lined with paper towels or a clean dishtowel. Cover it with another layer of paper towels, set a baking sheet or plate on top, and something heavy, like a large book, canned vegetables, or cast-iron skillet. Let it sit like this for 10 minutes.

Set out three bowls and follow the procedure listed below in each photograph. You got this!

First Bowl.

Add the cornstarch, Old Bay Seasoning, garlic powder, onion powder, and nutritional yeast. And, you may also add salt and pepper if you wish. Whisk everything together.

Second bowl.

Pour 2 cups of unsweetened almond milk and 2 tablespoons of apple cider vinegar into the second bowl.

Whisk the milk until bubbles start to form like the photo above. Then, let it sit for 5 minutes – vegan buttermilk!

Third bowl.

Finally, add the panko breadcrumbs and ground-up nori sheets to the third bowl and mix together.

Now, the fun begins!

Slice The Tofu, Assemble, and Bake

• Turn the tofu block on its side and cut down the middle lengthwise, then slice those pieces down the middle so you end up with 4 equal tofu slices.
• Take each tofu slice and coat in the flour, then the buttermilk, and finally coat in the panko bread crumbs. Place each breaded tofu slice onto the prepared baking sheet and repeat until finished.
• Place the in the oven and bake for 25 minutes until the tofu fish fillets are golden brown. Feel free to bake them a little longer if you wish just don’t burn them.

How To Serve Crunchy Vegan Tofu Fish Fillets

Vegan fish fillets are a delicious and easy weeknight dinner for adults or kids. Enjoy them as you would regular fillets.

• Sprinkle with some malt vinegar then dip them in my easy vegan tartar sauce for an absolute taste explosion.
• Bake up some of oil-free crispy Cajun fries and enjoy the best vegan fish and chips!
• Serve them over brown rice with a side of steamed vegetables
• Cook up some pasta, place the tofu fish fillets on top, and sprinkle with some lemon juice.
• Make it simple: enjoy these fillets with a side of easy roasted asparagus.

Tips and Notes

Gluten-free: use gluten-free panko breadcrumbs or cornmeal to make these vegan tofu fish fillets completely gluten-free.

Storage: These fillets are best enjoyed fresh. You can store leftovers in the fridge but they won’t be crunchy once you reheat them. They are not freezer-friendly.

More Healthy Tofu Recipes

• Vegan Buffalo Tofu Wings
• Marinated Tofu (The Best Tofu Recipe)
• The Best Tofu Scramble
• Tofu Bacon
• Crispy Blackened Tofu

I hope you enjoy these Crunchy Tofu Fish Fillets. Please leave a comment below with a star rating. And, be sure and share a picture on Instagram with the hashtag #shaneandsimple. I want to see your work. Enjoy!

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