Vegan Tofu Fillets (vegan fish)

If you want to save the ocean, eat vegan fish! These vegan tofu fillets are flakey and delicate, they have a mild taste of the sea, delicious served with a wedge of lemon, and best yet, they are easy to make too. Just 10 ingredients, and can be prepped ahead of time.

There are two key secrets to make tofu taste like fish:

Secret 1: The tofu is cut thinly part way through to give an amazing flaky texture that is so similar to fish. Bonus points, the thin cuts also allow the tofu to absorb the marinade better.

Secret 2: The marinade is made with a sheet of nori (the seaweed you use to make sushi), and white miso paste. The nori gives the marinade a sea taste while miso paste adds a subtle umami. The combo with lemon juice and a few other flavours give a beautiful delicate flavour to the tofu.

I mean just look at that delicious mouthful!

This recipe makes two large tofu fillets, but feel free to cut the tofu block into 4 to make four smaller fillets if you prefer. I love to whip up this recipe the day before and let the tofu marinate in the fridge overnight so that when it's dinner time, this dish takes just 10 minutes to cook up.

To Make Vegan Tofu Fillets (vegan fish):

Prep the tofu: Prepare the tofu by draining it, and then pressing it for 15 to 30 minutes. I love using my Tofuture tofu press, but you can also follow these instructions for a DIY tofu pressing method. Pressing the tofu squeezes excess water out so that the tofu can suck up more of the marinade and become more flavourful.

Cut the tofu in half horizontally into two large slices. Take one of the tofu pieces and place a chop stick on either side of the tofu to stop from cutting all the way through so the slices remain intact. Slice the tofu part way through repeatedly about ⅛" apart to give the tofu a flaky texture. Repeat with the other tofu slice.

Make the marinade: add the nori, vegetable broth, lemon juice, miso paste, Old Bay, garlic powder, and salt to a blender. Blend until smooth. If you don't have a blender you can chop the nori very finely then whisk everything together in a large bowl. This will make a very ugly greenish-brown marinade.

Place the tofu in a resealable bag or dish and cover with the marinade. Let marinated in the fridge for a minimum of 30 minutes or as long as overnight.

Cook the tofu fillets: In a large skillet or non-stick frying pan, heat the oil or butter. When hot add the tofu fillets to the pan, discarding any leftover marinade. Fry for 3 - 5 minutes per side until the tofu is golden brown and heated through. Be very careful when flipping the tofu as it's very tender.

Serve the hot tofu fillets with parsley and black pepper and a generous squeeze of fresh lemon.

I think this vegan fish goes wonderfully with a side salad and a potato dish such as French fries or garlic mashed potatoes, but feel free to serve it with your favourite side dishes.

Hot tip: if you want a crispy skin on the tofu, dredge the marinated tofu in cornstarch just before frying and fry until evenly browned all over. This will make a thin crispy skin.

Bon appetegan!

Sam Turnbull.

4.96 from 43 votes

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Vegan Tofu Fillets (vegan fish)

Just 10 ingredients to make this vegan fish recipe! Tofu is sliced thinly part way through to make an amazing flaky texture. Then the tofu is coated in a marinade made with nori seaweed which gives a taste of the sea. The perfect vegetarian seafood alternative.

Adapted from my Tofish & Chips recipe.

Prep: 1 hour hr

Cook: 10 minutes mins

Total: 1 hour hr 10 minutes mins

Servings: 2 large tofu fillets

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Ingredients

 

½1x2x

• ▢ 1 block (12 oz) extra-firm tofu, drained, pressed, and sliced (see step 1)

For the marinade:

• ▢ 1 sheet nori,, torn into several pieces
• ▢ 1 cup vegetable broth
• ▢ 2 tablespoons lemon juice
• ▢ 1 tablespoon white miso paste
• ▢ 1 teaspoon Old Bay seasoning
• ▢ ½ teaspoon garlic powder
• ▢ ½ teaspoon salt

To serve the tofu fillets:

• ▢ 1 tablespoon vegan butter or light oil,, for frying
• ▢ lemon slices
• ▢ chopped parsley and black pepper, (for garnish, optional)

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Instructions

 

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• Prep the tofu: Prepare the tofu by draining it, and then pressing it for 15 to 30 minutes. I love using my Tofuture tofu press, but you can also follow these instructions for a DIY tofu pressing method. Pressing the tofu squeezes excess water out so that the tofu can suck up more of the marinade and become more flavourful. Cut the tofu in half horizontally into two large slices. Take one of the tofu pieces and place a chop stick on either side of the tofu to stop from cutting all the way through so the slices remain intact. Slice the tofu part way through repeatedly about ⅛" apart to give the tofu a flaky texture. Repeat with the other tofu slice.
  
• Make the marinade: add the nori, vegetable broth, lemon juice, miso paste, Old Bay, garlic powder, and salt to a blender. Blend until smooth. If you don't have a blender you can chop the nori very finely then whisk everything together in a large bowl. This will make a very ugly greenish-brown marinade. Place the tofu in a resealable bag or dish and cover with the marinade. Let marinated in the fridge for a minimum of 30 minutes or as long as overnight.
  
• Cook the tofu fillets: In a large skillet or non-stick frying pan, heat the oil or butter. When hot add the tofu fillets to the pan, discarding any leftover marinade. Fry for 3 - 5 minutes per side until the tofu is golden brown and heated through. Be very careful when flipping the tofu as it's very tender. Serve the hot tofu fillets with parsley and black pepper and a generous squeeze of fresh lemon.
  

Notes

Tofu: I love the firm flaky texture of extra-firm tofu in this recipe, but for a more tender tofu fillet you can use firm tofu. When using firm tofu, slice the tofu flakes thicker, about ¼", and be extra gentle when handling it.

Oil-free: To make oil-free use a good non-stick pan and use water or vegetable broth instead of the light oil to fry the tofu.

Crispy skin: if you want a crispy skin on the tofu, dredge the marinated tofu in cornstarch just before frying and fry until evenly browned all over. This will make a thin crispy skin.

Nutrition

Serving: 1 tofu fillet (recipe makes 2 tofu fillets) | Calories: 333kcal | Carbohydrates: 12g | Protein: 29g | Fat: 21g | Saturated Fat: 3g | Sodium: 1425mg | Potassium: 318mg | Fiber: 1g | Sugar: 4g | Vitamin A: 609IU | Vitamin C: 6mg | Calcium: 160mg | Iron: 5mg

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Author: Sam Turnbull

Cuisine: French

Course: Main Course