Healthy Tofish Vegan Fish and Chips

I make vegan fish and chips (also known as tofish) to sort of honour my home in the UK. Although I live in Germany now with my husband, we are both British by passport...and lovers of British cliches, like a good old trip to our local chippie (that's how we call our fish and chips shop). It comes with a lot of memories, from university, when we'd stop for a quick large portion of chips on the way back home.

Anyway, I'm already getting carried away. So vegan fish or as we call it tofish because it is tofu-based, it's a delicious substitute for the otherwise fried sea creature. But worry not, it's not just healthy baked tofu, but wrapped in nori sheet to ensure you have that perfect taste of the sea, with each and every single bite you take.

What is tofish (the mighty vegan fish)

Tofish is essentially vegan fish made from battered tofu covered in nori sheet. But, there is a way to make it healthy, crispy, delicious and oil free. And while we played around with many options (including tempura mix and lots and lots of frying oil), we decided that since we are plant-based to be kinder to our bodies and more health-conscious, oil must be ditched in favour of a healthier alternative.

Tofish our vegan fish is easy to make, it actually tastes like the sea and if the strips are thin enough, they have the right consistency and bite to them. Think of our tofish like an array of vegan fish fingers covered in delicious panko and baked in the oven to become golden, crispy and perfect.

How to make tofish (vegan fish)

To make tofish you will need tofu, nori sheet (very important), some flour, aquafaba and panko breading.

A few notes here. I used smoked tofu because it tasted so much better than normal tofu. I wanted a deeper flavour to my tofish and since I'm not actually frying it, the smoked taste from the smoked tofu works really well with the nori, even after it's been baked. Much better.

Of course, use firm tofu and not silken one. Right, another thing to note is the panko breading. You can use normal breading if you prefer, we just wanted something a bit more crispy. But we tried it with normal breading, it will work and will taste just as good.

If however, you want a proper beer batter as the traditional fish from the chippie, then you will have to fry your tofish as otherwise this dish will not work.

Preheat the oven to 175C / 350 F. Cut the seaweed into strips the length of your tofu strips, but 4 times the size in width. This is because we are going to wrap the tofu strips into nori sheet. So you will want them cut to the right size.

Gather your ingredients. Place the flour on a small deep plate, the aquafaba in a small bowl and panko breading in a medium-sized deep bowl.

Have one small bowl of water handy. This is to make it easier to dip your nori in water so you can make it sticky, but also to clean your fingers when needed. Once I finished with one tofish, I dip my fingers in water, so I can pick up the next tofu strip without any panko on my fingers and so on.

Dip the nori sheet in the water for one second then wrap it around your strip of tofu. Press it gently around the tofu so it sticks well. Now dip the strip in the flour, then cover in aquafaba, then generously cover in panko breading. Place the strip on a baking sheet covered with baking parchment.

Repeat the process with all remaining strips of tofu.
When ready, baked in the centre of the oven for 15-20 minutes or until the breading becomes golden and crisp.

Serve with chips on the side and enjoy fresh. As a note, we baked our potatoes also, without any oil to ensure we have a completely oil-free meal.

This recipe has been developed entirely by Yuzu Bakes. Any resemblance with other recipes is purely coincidental.

Tofish Vegan Fish and Chips

5

Average: 5 (10 votes)

• Prep Time: 10 mins
• Cook Time: 20 mins
• Total: 30 mins
• Serves 4 people

Categories: Dinner, Lunch Cusine: British

Description

This tofish recipe is about making vegan fish served in panko breading. Our vegan fish tofish is tofu based and baked for added crispiness. Our tofish is oil-free. To make the vegan fish gluten free simply use gluten-free breading instead of panko.

Ingredients

(USA / Metric)

• 12 wt. oz tofu, cut into long strips
• 4 standard-sized nori sheet
• 1 cup aquafaba
• 1/2 cup all purpose flour
• 1 1/2 cup panko

Instructions

• 1. Preheat the oven to 175C / 350 F.
  2. Cut the seaweed into strips the length of your tofu strips, but 4 times the size in width. The idea is to be able to wrap your tofu in the nori sheet.
  3. Place the flour on a small deep plate, the aquafaba in a small bowl and panko breading in a medium-sized deep bowl.
  4. Have a small bowl of water handy. Dip the nori sheet in the water for one second then wrap it around your strip of tofu. Press it gently around the tofu so it sticks well. Now dip the strip in the flour, then cover in aquafaba, then generously cover in panko breading. Place the strip on a baking sheet covered with baking parchment.
  5. Repeat the process with all remaining strips of tofu.
     When ready, baked in the centre of the oven for 15-20 minutes or until the breading becomes golden and crisp.
  6. Serve with chips on the side and enjoy fresh.

Nutritional Information

Total Nutrition Facts

Serves 4 people

Amount Per Serving
Calories 293
% Daily Value*
Total Fat 7 g			9%
	Saturated Fat 1 g		7%
	Trans Fat 0 g		0%
	Polyunsaturated Fat 3 g
	Monounsaturated Fat 2 g
Cholesterol 0 mg			0%
Sodium 307 mg			13%
Total Carbs 43 g			16%
	Dietary Fiber 3 g		11%
	Sugar 3 g		6%
Protein 16 g			32%
Vitamin A 1% Vitamin C 1% Calcium 25% Iron 25% Vitamin D 0% Magnesium 13% Potassium 5% Zinc 15% Phosphorus 26% Thiamin (B1) 47% Riboflavin (B2) 23% Niacin (B3) 24% Vitamin B6 10% Folic Acid (B9) 14% Vitamin B12 6% Vitamin E 1% Vitamin K 4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice

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