Buy Now → 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.
- Prep Time: 15 mins.
- Cook Time: 25 mins.
- Total Time: 40 minutes
- Yield: 4 fillets 1x
- Category: Vegan Main Dish
- Method: Bake
- Cuisine: Vegan
- Diet: Vegan
Ingredients
Units
Scale
- 1 package (14-ounce) of Extra Firm Tofu
- 1 cup cornstarch
- 2 tablespoons nutritional yeast
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 2 teaspoons Old Bay seasoning
- 2 cups vegan buttermilk
- 1 cup Panko breadcrumbs (may sub whole wheat breadcrumbs or cornmeal)
- 2 nori sheets, finely chopped or ground-up in blender (or sub 2 tablespoons of kelp granules)
Instructions
- First things first, go ahead and preheat your oven to 425˚F.
- Now, open the package of tofu, drain the excess water and press it. 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: To the first bowl add the cornstarch, Old Bay Seasoning, garlic powder, onion powder, and nutritional yeast. You may also add salt and pepper if you wish. Whisk everything together. To the second bowl add 2 cups of unsweetened almond milk with 2 tablespoons of apple cider vinegar and whisk until bubbles start to form on top. Let it sit for 5 minutes. Finally, to the third bowl add the panko breadcrumbs with ground-up nori sheets and mix together.
- Once the tofu is finished being pressed, turn the tofu block on its side and slice it down the middle lengthwise, then slice those pieces in half 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 or until the tofu fish fillets are golden brown. Feel free to bake them a little longer if you wish just don’t burn them.
- Enjoy with easy vegan tartar, garlic basil vegan aioli, or other favorite dipping sauce.
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.
Nutrition
- Serving Size: 1 fillet
- Calories: 273
- Sugar: 0.2 g
- Sodium: 138.7 mg
- Fat: 4.5 g
- Carbohydrates: 45.7 g
- Fiber: 2.3 g
- Protein: 8.5 g
- Cholesterol: 0 mg