Tofu Fish Sticks Recipes

HOMEMADE FISH STICKS

Homemade Fish Sticks image

I am a nutritionist and needed a healthy fish fix. Moist inside and crunchy outside, these are great with oven fries or roasted veggies and low-fat homemade tartar sauce. -Jennifer Rowland, Elizabethtown, Kentucky

Provided by Taste of Home

Categories Dinner

Time 25m

Yield 2 servings.

Number Of Ingredients 8

Ingredients

1/2 cup dry bread crumbs
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon lemon-pepper seasoning
1/2 cup all-purpose flour
1 large egg, beaten
3/4 pound cod fillets, cut into 1-inch strips
Butter-flavored cooking spray

Steps:

Preheat oven to 400°. In a shallow bowl, mix bread crumbs and seasonings. Place flour and egg in separate shallow bowls. Dip fish in flour to coat both sides; shake off excess. Dip in egg, then in crumb mixture, patting to help coating adhere., Place on a baking sheet coated with cooking spray; spritz with butter-flavored cooking spray. Bake 10-12 minutes or until fish just begins to flake easily with a fork, turning once.

Nutrition Facts : Calories 278 calories, Fat 4g fat (1g saturated fat), Cholesterol 129mg cholesterol, Sodium 718mg sodium, Carbohydrate 25g carbohydrate (2g sugars, Fiber 1g fiber), Protein 33g protein. Diabetic Exchanges

TOFU FISH STICKS

Tofu Fish Sticks image

I like the flavour of fish and I like Tofu, so this seemed like a good idea. I pressed my tofu first so the sticks wouldn't be soggy. If you want to press your tofu here's the recipe: http://www.recipezaar.com/How-to-Press-Tofu-For-Marinades-or-Frying-312486. I put the laver (sea veggie) into my magic bullet and broke it down. You can use Nori also.

Provided by Chef Joey Z.

Categories Soy/Tofu

Time 1h

Yield 12 sticks, 4 serving(s)

Number Of Ingredients 11

Ingredients

2 (14 ounce) packages firm tofu (pressed)
1 cup cornflour (flour made from corn meal)
2 cups panko breadcrumbs
2 tablespoons nutritional yeast
1/2 cup sea vegetables (flaked)
1/4 cup dried parsley
1/2 cup breadcrumbs (seasoned)
1/4 teaspoon sea salt
1/2 cup vegan mayonnaise
3/4 cup plain soymilk
1 tablespoon cornstarch (the white starch)

Steps:

Press the tofu as per the instruction in the recipe description. Preheat the oven to 400'F.
Line a baking sheet with parchment or a silpat sheet.
Mix the corn flour, panko, nutritional yeast, seaweed flakes, parsely, breadcrumbs and sea salt together in a pie plate.
In another pie plate mix the Vegenaise, plain soy milk and cornstarch so that there are no lumps in it.
Cut the tofu into 12 sticks. Roll each one in the wet mixture. Then roll them in the dry mixture.
Place on your lined baking sheet and bake for 30 minutes until nice and golden on the outside.
If you want a meatier texture, freeze the tofu and then thaw it and follow the recipe.
Serve with baked French Fries.
Bon Appetit!

Nutrition Facts : Calories 609.3, Fat 15.5, SaturatedFat 3.1, Cholesterol 3, Sodium 762.6, Carbohydrate 90.2, Fiber 7.4, Sugar 6.5, Protein 30

TOFU "FISH" STICKS AND SAUCE

Tofu

Make and share this Tofu "fish" sticks and sauce recipe from Food.com.

Provided by Sanut Tarrer

Categories Lunch/Snacks

Time 4h20m

Yield 20 sticks, 4 serving(s)

Number Of Ingredients 11

Ingredients

1 package herb tofu or 1 package tofu
1 tablespoon kelp powder
2 cups cornmeal
1/3 cup Braggs Aminos
1 tablespoon vegit seasoning or 1 tablespoon spike seasoning
1/3 cup water
1/2 cup olive oil
1/2 cup soy mayonnaise
1 tablespoon nutritional yeast
1/2 cup sweet pickle relish
1 tablespoon sweet pickle juice

Steps:

Cut tofu into long but thin strips.
Marinate in water, Braggs, vegit and kelp powder (gives it the"seafood" taste).
Preheat oven to 400 degrees and use olive oil to coat pan.
Coat marinated tofu sticks in cornmeal.
Put sticks in oven.
After 10 minutes, turn over and bake for 10 more minutes.
Take pan out of oven and let cool.
Combine ingredients for dipping sauce and enjoy!
It's a megahit with small picky children.

Nutrition Facts : Calories 705.3, Fat 51, SaturatedFat 7.3, Cholesterol 10.4, Sodium 428.4, Carbohydrate 59.9, Fiber 5.4, Sugar 5.4, Protein 6.5

TOFU "FISH" STICKS

Tofu

Number Of Ingredients 8

Ingredients

1 (14-ounce) package extra firm tofu
2 tablespoons tamari sauce
2 sheets nori cut into 8 equal pieces
1 tablespoon powdered egg replacer
1/4 cup water
1/2 cup finely ground cornmeal or corn flour
freshly ground black pepper to taste
2 tablespoons olive oil

Steps:

1. Cut the tofu into 8 rectangular pieces about 1/2-inch thick (like fish sticks). Firmly but carefully pat each piece dry with a clean dishtowel, making sure not to mash the tofu. 2. Place the tamari in a shallow bowl. In another shallow bowl, mix together the egg replacer and water with a fork. In a third shallow bowl, combine the cornmeal and black pepper. 3. Dip a piece of tofu in the tamari and coat on all sides. Wrap the tofu in a piece of nori, coat with egg-replacer, then dredge in the cornmeal. Repeat with the remaining tofu pieces. 4. Heat the oil in a large skillet over medium-high heat. Add the tofu and cook 5 minutes or until the bottoms are golden brown. Turn over and brown the other side. Remove the tofu and place on paper towels to absorb any oil. 5. Arrange the "fish" sticks on a serving platter and enjoy immediately. For a Change . . . * For a "Kentucky-fried" version of these tofu sticks, omit the nori and add 2 teaspoons paprika and 1/2 teaspoon rubbed sage to the cornmeal mixture. After dipping the tofu in the tamari, dredge it in the cornmeal, coat it with egg replacer, and then dredge it once more in the cornmeal. * For another "Kentucky-fried" version of this dish, use tempeh instead of tofu. You must, however, first steam the tempeh pieces for about 5 minutes before coating and frying.

Nutrition Facts : Nutritional Facts Serves

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