Vegan Seafood by Nancy Berkoff & Reed Mangels

Author:Nancy Berkoff & Reed Mangels [Berkoff, Nancy]
Language: eng
Format: mobi
ISBN: 9780931411311
Publisher: The Vegetarian Resource Group
Published: 2015-04-19T17:00:00+00:00

BAKED “FISH” STICKS

Makes about 10 sticks or 2 servings

Serve this with baked potato wedges for a healthy version of “fish” and chips.

1 block extra-firm tofu (about 1 pound)

⅔ cup cornmeal

2 teaspoons paprika

2 teaspoons kelp powder or ground nori

1 teaspoon onion powder

1 teaspoon garlic powder

1 teaspoon white pepper

½ cup soymilk

3 Tablespoons lemon juice

Vegetable oil spray

Preheat oven to 400 degrees. Drain tofu and set aside. Combine cornmeal paprika, kelp powder, and onion and garlic powder in a large bowl. Set aside. Pour soymilk into a large bowl. Set aside. Cut tofu into French-fry sized sticks.

Spray a baking sheet with oil. Set aside. Dip each tofu stick into soymilk, drain, and then dredge in cornmeal. Place on baking sheet. Repeat until all sticks are coated.

Spray coated sticks lightly with oil. Place in oven and bake 10-15 minutes or until crispy. Place on serving platter, sprinkle with lemon juice, and serve hot.

Total calories per serving: 409

Total Fat as % of Daily Value: 25%

Dietary Fiber: 6 g

Protein: 30 g

Fat: 16 g

Carbohydrates: 45 g

Calcium: 442 mg

Iron: 7 mg

Sodium: 74 mg

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