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.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Drain the tofu and press it between paper towels or a kitchen towel with a heavy object for 15 minutes to remove excess water.

Step 2

Cut the tofu into stick shapes, about 1 inch wide and 3 inches long.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

To make the sauce, combine the vegan mayonnaise, lemon juice, fresh dill, capers, and Dijon mustard in a small bowl. Mix until well blended.

Step 9

Serve the tofu fish sticks warm with the dipping sauce on the side.

Nutrition Facts

Serving size	846.4 grams (846.4g)

Amount per serving	% Daily Value*
Calories	1819

Total Fat 117.70g	151%
Saturated Fat 13.00g	65%
Polyunsaturated Fat 11.90g
Cholesterol 27mg	9%
Sodium 3789mg	165%
Total Carbohydrate 128.00g	47%
Dietary Fiber 15.20g	54%
Total Sugars 13.50g
Protein 78.40g	157%

Vitamin D 50IU	250%
Calcium 2924mg	225%
Iron 17mg	96%
Potassium 1378mg	29%

*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: 56.2%

Protein: 16.6%

Carbs: 27.2%