Tofu Fish Sticks and Sauce
Crispy, golden, and bursting with umami, these Tofu Fish Sticks with a tangy dipping sauce are a plant-based twist on a classic seafood favorite. Perfectly seasoned with nori strips for a subtle "seafood" flavor and coated in crunchy panko breadcrumbs, these sticks deliver all the texture and taste you crave—without the fish! Paired with a creamy vegan tartar sauce made with fresh dill, capers, and zesty lemon juice, this recipe is a quick, delicious, and satisfying option for vegans and omnivores alike. Ready in just 35 minutes, these tofu fish sticks make a crowd-pleasing appetizer, snack, or main dish. Perfect for those seeking an easy-to-make vegan alternative that's comforting, flavorful, and kid-friendly.
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Recipe Information
Ingredients
- 1 block (14 oz) Extra-firm tofu
- 2 sheets Nori sheets
- 0.5 cup Unsweetened plant-based milk
- 0.5 cup All-purpose flour
- 1 cup Panko breadcrumbs
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.25 cup Neutral cooking oil (e.g., canola or vegetable)
- 0.5 cup Vegan mayonnaise
- 1 tablespoon Lemon juice
- 1 tablespoon Fresh dill (chopped)
- 1 tablespoon Capers (chopped)
- 1 teaspoon Dijon mustard
Instructions
Drain the tofu and press it between paper towels or a kitchen towel with a heavy object for 15 minutes to remove excess water.
Cut the tofu into stick shapes, about 1 inch wide and 3 inches long.
Cut the nori sheets into strips matching the length of the tofu sticks. Wrap a strip of nori around each tofu stick to give it a 'fishy' flavor.
Set up a breading station with three bowls: one with flour, one with plant-based milk, and one with panko breadcrumbs mixed with garlic powder, onion powder, paprika, salt, and black pepper.
Coat each tofu stick in the flour, dip it into the plant-based milk, and then roll it in the seasoned panko breadcrumbs until fully coated.
Heat the neutral cooking oil in a large skillet over medium heat. Once hot, add the tofu sticks in a single layer, being careful not to overcrowd the pan.
Cook the tofu sticks for 2–3 minutes on each side, or until crispy and golden brown. Transfer to a plate lined with paper towels to drain excess oil.
To make the sauce, combine the vegan mayonnaise, lemon juice, fresh dill, capers, and Dijon mustard in a small bowl. Mix until well blended.
Serve the tofu fish sticks warm with the dipping sauce on the side.
Nutrition Facts
Calories |
519 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 994 mg | 43% | |
| Total Carbohydrate | 43.9 g | 16% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 4.1 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 420 mg | 32% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 224 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
