Tofu “Fish” Sticks

These Tofu "Fish" Sticks offer a creative, plant-based twist on a classic comfort food. The secret lies in the marinade: a savory broth made from simmered kombu seaweed, which imparts a distinct umami depth that mimics the oceanic flavor of fish. The firm tofu absorbs this rich mixture, enhanced by bright citrus notes from lemon and lime, and savory tamari. After marinating, the tofu slabs are coated in a crunchy mixture of whole-grain breadcrumbs, fresh parsley, and garlic. Baked until golden and crisp, these sticks provide a satisfying texture without the deep fryer. They are perfect for a quick weeknight dinner, served alongside a fresh salad or steamed vegetables. You can also sandwich them with lettuce, tomato, and a dash of horseradish or ketchup for a fun, hearty lunch. Simple to prepare with pantry staples, this recipe delivers big flavor and a delightful crunch.

Cooking Method: Baking, Boiling, Steaming, Stewing

Cuisine: Global

Courses: Main Courses

Difficulty: Advanced

Servings: 2

Calories: 305.8

Dietary: Vegan, Vegetarian

Description

These Tofu "Fish" Sticks offer a creative, plant-based twist on a classic comfort food. The secret lies in the marinade: a savory broth made from simmered kombu seaweed, which imparts a distinct umami depth that mimics the oceanic flavor of fish. The firm tofu absorbs this rich mixture, enhanced by bright citrus notes from lemon and lime, and savory tamari. After marinating, the tofu slabs are coated in a crunchy mixture of whole-grain breadcrumbs, fresh parsley, and garlic. Baked until golden and crisp, these sticks provide a satisfying texture without the deep fryer. They are perfect for a quick weeknight dinner, served alongside a fresh salad or steamed vegetables. You can also sandwich them with lettuce, tomato, and a dash of horseradish or ketchup for a fun, hearty lunch. Simple to prepare with pantry staples, this recipe delivers big flavor and a delightful crunch.

Directions

1
Wash the kombu strip and place it in a small saucepan with 1/2 cup water.
2
Bring the water to a boil over medium-high heat.
3
Cover the pan, reduce the heat to low, and simmer for about 10 minutes.
4
Remove the kombu strip from the broth and discard or reserve for other uses.
5
Stir the lemon juice, lime juice, tamari, tarragon, and grated onion into the warm kombu broth.
6
Slice the firm tofu into 6 slabs, approximately 1/4 to 1/2 inch thick and shaped like fish sticks.
7
Place the tofu slabs in a shallow dish large enough to hold them in a single layer.
8
Pour the marinade over the tofu, ensuring the onions are distributed evenly.
9
Let the tofu marinate for at least 30 minutes, flipping halfway through. For deeper flavor, cover and refrigerate for up to several hours.
10
Preheat the oven to 350°F (175°C).
11
Tear the whole-grain bread slices into pieces and place them in a blender or food processor.
12
Process until the bread forms fine crumbs.
13
If using a food processor, add the garlic cloves and parsley sprigs to the crumbs and pulse until finely minced and combined. If using a blender, mince the garlic and parsley separately by hand or with a mortar and pestle, then mix them into the breadcrumbs.
14
Spread the seasoned breadcrumb mixture onto a plate or shallow bowl.
15
Remove the tofu slabs from the marinade, allowing excess liquid to drip off.
16
Coat each tofu slab thoroughly in the breadcrumb mixture, pressing gently to adhere.
17
Arrange the breaded tofu sticks on a baking sheet lined with parchment paper or lightly oiled.
18
Bake for 30 minutes, flipping halfway through, until golden brown and crispy.
19
Serve immediately while warm.

Nutrition Facts

Servings 2 cups

Amount Per Serving
Calories 305.8kcal

% Daily Value *
Total Fat 3.6g6%
Saturated Fat 0.7g4%
Cholesterol 0.0mg0%
Sodium 552.9mg24%
Total Carbohydrate 56.9g19%
Dietary Fiber 3.2g13%
Sugars 6.2g
Protein 10.3g21%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: tofu, fish sticks, vegan, vegetarian, kombu, umami, baked, crispy, marinade, breadcrumb coating, healthy, plant-based, seafood alternative, whole grain, garlic, parsley, tamari, lemon, lime, weeknight dinner

Read it online: https://www.chefs-mate.com/recipe/tofu-fish-sticks/