This delicious baked Vegan Tofu Fish or Tofish has flaky texture of fish fillets and all the flavours of the sea courtesy of nori seaweed. Baked vegan fish fillets without the fish? Yes please!
Who would have thought that you can have your "fish" and eat it too!
Of course you can if you give my vegan tofu fish fillets aka tofish recipe a go.
- Quick and easy to make
- Flaky
- Full of familiar sea flavours
- Healthy
- Delicious
- Eating tofu fish protects our oceans & marine life
Try my Orange Glazed Tofu Roast for another take on baked tofu!
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Ingredients
Firm Tofu - For my vegan fish fillets I like using Cauldron tofu (available in the UK) because of the perfect shape that gives me 6 equal slices (fillets), but any firm tofu will do.
You do need to make sure you drain and press your tofu to get rid of as much excess moisture as you can (unless tofu you use comes already pressed).
PRO TIP - Silken tofu (non-refrigerated type) will not work in this recipe.
Nori sheets - These will make delicious skin on your tofish fillets.
Nori sprinkle - Just to make sure there is enough goodness and that sea flavour I also use nori sprinkle (on top of the fillets) which is pretty much nori seaweed in flake form.
It's great for adding sea flavour and goodness to so many plant based dishes.
Lemon - I use juice for marinating and lemon slices on top of the fillets when baking. It's all flavour baby!
Apple Cider Vinegar - Although very similar to lemon juice I like to use it as an extra flavour enhancer.
Capers - Chopped and sprinkled over tofu fillets their saltiness goes really well with all the other fishy flavours. Definitely not something to skip!
Dill - Fresh or dried, it compliments vegan fish beautifully!
Do I need to press my tofu?
It will depend on whether your tofu comes already pressed on not.
Tofu block I used in this recipe (Cauldron, UK) needed to be pressed.
There are, however, lots of other tofu brands available on the market which are already pressed. My favourite is The Tofoo Co. (available in the UK) which doesn't need pressing but doesn't have that lovely uniform shape I like when making vegan tofu fish.
If you need to press your tofu you can use handy tofu press to make your life a bit easier or use your own homemade contraption (which is what I do even though it's a bit messy).
It's nothing fancy, only couple of tins of beans on top of heavy chopping board balanced on drained tofu block. 15 minute should be enough to get rid of a lot of water.
If you use already pressed tofu then you don't need to worry about it. Simply portion it and you're ready to go!
Do I need to marinate tofu fish?
No you don't.
I must admit I hardly ever leave tofu fish fillets to marinate yet they never lack in flavour.
However, if you've got half an hour or even longer to spare you can prepare your fillets ahead of time and pop them in the fridge until you're ready to bake them.
How to serve vegan fish
Tofish goes really well with all the usual suspects you would serve with regular baked fish dish and is best served freshly baked!
In our house this would be regular or sweet potato chips/fries, my delicious baked polenta chips or creamy potato salad.
Whenever I bake my vegan fish I usually roast some vine cherry tomatoes at the same time as they make a delicious side.
Other options will depend on the time of year and can range from peas and sweetcorn (my kids' favourite) to oven roasted asparagus, some steamed broccoli, kale or garlicky spinach .
Both my easy grated carrot salad and fresh tomato salsa go really well with it too.
How to make vegan tofu fish - step-by-step
Ingredient quantities & detailed instructions to be found in recipe card at the bottom of the post.
- Drain and press tofu block to remove excess moisture. You can skip this step if your tofu comes already pressed.
- Preheat the oven to 180C/350F/Gas Mark 4.
- Cut your tofu block in half (lengthwise) and then each half into 3 equal pieces. The way you cut your tofu will depend on the type and shape you buy.
- Cut nori sheet into six pieces (only slightly larger that your tofu slices) and press each nori piece (its rougher part) onto each of the tofu slices.
- Lay prepared tofu slices nori sheet side down in lightly oiled baking dish.
- Squeeze half a lemon and drizzle it evenly over the slices and follow with apple cider vinegar.
- Next, chop up your capers and divide them evenly between the tofu slices.
- Cut 3 slices out of remaining half of a lemon. Cut each slices in half and place them on top of your vegan fish fillets.
- Follow with sprinkle of nori flakes over each of the tofu slices.
- Bake in preheated oven for 30 minutes.
- Serve sprinkled generously with some fresh dill and enjoy!
Have you tried my Vegan Tofu Fish (Tofish) recipe?
Please consider giving it ⭐️⭐️⭐️⭐️⭐️ rating in recipe card below and share your views or tips in the comments.
More vegan dinner recipe ideas
Vegan Butternut Squash Mac and Cheese
Vegan Vegetable Fritters (Gluten-Free)
One-Pot Bean & Sausage Pasta (Vegan)
Portobello Mushroom Burger with Caramelised Onions
📋 Recipe
Vegan Tofu Fish (Tofish)
Ingredients
- 396 g block of firm tofu I use Cauldron (UK), cut into 6 equal portions
- 1 large lemon (½ juiced and half cut into 6 half moons)
- 1 tablespoon apple cider vinegar
- 1 tablespoon chopped capers
- 1 tablespoon fresh dill finely chopped
- 1 nori sheet cut into 6 pieces, each slightly bigger than each of the tofu fish fillets
- 1 tablespoon nori flakes (nori sprinkle)
- rapeseed/olive oil for greasing baking dish
Instructions
- Drain and press tofu block to remove excess moisture. You can skip this step if your tofu comes already pressed.
- Preheat the oven to 180C/350F/Gas Mark 4.
- Cut tofu block in half (lengthwise) and then each half into 3 equal pieces. The way you cut your tofu will depend on the type and shape you buy. This is how I cut tofu block from Cauldron (UK).
- Cut nori sheet into six pieces (only slightly larger that your tofu slices) and press each nori piece (its rougher part) onto each of the tofu slices.
- Lay prepared tofu slices nori sheet side down in lightly oiled baking dish.
- Squeeze half a lemon and drizzle it evenly over the slices and follow with apple cider vinegar.
- Next, chop up your capers and divide them evenly between the tofu slices.
- Cut 3 slices out of remaining half of a lemon. Cut each slices in half and place them on top of your vegan fish fillets.
- Follow with sprinkle of nori flakes over each of the tofu slices.
- Bake in preheated oven for 30 minutes.
- Serve sprinkled generously with freshly chopped dill and enjoy!
Video
Notes
- Nutritional information is approximate, per tofu fish fillet (based on 6 fillets) and should be treated as a rough guideline only.
- Best eaten freshly baked, not recommended for freezing.
Please leave a comment & rating if you've made my recipe! Feel free to ask questions too, I reply to all!