Tofu Fish or Not Fish

Discover the perfect balance of flavor and texture with "Tofu Fish or Not Fish," a vegan twist on a seafood classic that’s sure to impress. This recipe transforms humble extra-firm tofu into flaky, golden "fillets" wrapped in umami-rich nori sheets, mimicking the taste and feel of fish. Marinated in a zesty blend of lemon juice, soy sauce, and Dijon mustard, each slice is pan-fried to crispy perfection, with the option of a light flour coating for extra crunch. Quick and easy, this dish comes together in just 25 minutes, making it a delightful option for weeknight dinners or plant-based seafood alternatives. Serve with fresh lemon wedges and a sprinkle of dill or parsley for an eye-catching presentation bursting with flavor! Perfect for vegans, vegetarians, or those exploring sustainable meal options, this recipe is a must-try for your next meatless meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 2

Ingredients

• 1 block extra-firm tofu
• 2 sheets nori sheets
• 2 tablespoons lemon juice
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon dijon mustard
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 cup flour (optional, for coating)
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 3 tablespoons oil for frying
• 4 pieces lemon wedges (for serving)
• 2 tablespoons dill or parsley (for garnish)

Directions

Step 1

Press the tofu for 15 minutes to remove excess water. Use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object on top.

Step 2

Cut the tofu into fillet-like shapes, approximately 1/2-inch thick slices.

Step 3

Using scissors, cut the nori sheets into pieces roughly the size of each tofu slice. Set aside.

Step 4

In a shallow dish, whisk together the lemon juice, soy sauce, olive oil, dijon mustard, garlic powder, paprika, salt, and black pepper to create a marinade.

Step 5

Place the tofu slices into the marinade, ensuring they are fully coated. Let them marinate for at least 10 minutes, flipping halfway for even coverage.

Step 6

While the tofu marinates, prepare a plate with the optional flour for coating. If not using flour, proceed to the next step.

Step 7

Wrap each marinated tofu slice with a piece of nori sheet, pressing gently to make it stick.

Step 8

If using flour, lightly dust each nori-covered tofu slice with flour on both sides.

Step 9

Heat the oil for frying in a non-stick pan over medium heat.

Step 10

Place the tofu slices in the pan and fry for 2-3 minutes on each side, or until golden and crispy.

Step 11

Remove the tofu from the pan and let it rest on a paper towel to absorb excess oil.

Step 12

Serve warm with lemon wedges on the side and garnish with freshly chopped dill or parsley.

Nutrition Facts

Serving size	723.8 grams (723.8g)

Amount per serving	% Daily Value*
Calories	1589

Total Fat 90.00g	115%
Saturated Fat 13.10g	66%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 2568mg	112%
Total Carbohydrate 126.90g	46%
Dietary Fiber 17.60g	63%
Total Sugars 7.00g
Protein 80.90g	162%

Vitamin D 0IU	0%
Calcium 2821mg	217%
Iron 14mg	80%
Potassium 1593mg	34%

*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.

Source of Calories

Fat: 49.4%

Protein: 19.7%

Carbs: 30.9%