Delicious Healthy Fish Sticks (Vegan)
This recipe is beloved by young and old. A childhood classic served with boiled potatoes, creamed spinach and "eggy" scrambled tofu or an adult version when made into "fish and chips". No microplastics, no heavy metals, no over fishing, no suffering- just enjoyment! Guten Appetit! Enjoy! Thank you to Thee Burger Dude for the inspiration!
Ingredients
"Fish"
- 2 packs battered plant-based fish fillets from Trader Joe's (it's GF)
- 8 tablespoons olive oil, extra virgin, cold pressed if shallow frying
For The Batter - Step 1 (Dry)
- ½ cup flour use GF, if needed
- 2 teaspoons baking powder
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon vegetable bouillon powder (dry) alternatively use: onion salt and celery powder, see below
- 1 teaspoon onion salt from Trader Joe's if you don't have vegetable bouillon
- 1 teaspoon celery powder if you don't have vegetable bouillon
- 1 teaspoon mushroom umami powder from Trader Joe's optional, if you don't have vegetable bouillon
For The Batter - Step 2 (Wet)
- 1⅓ cups plant based milk, unsweetened I use Trader Joe's soy milk
- 2 tablespoons apple cider vinegar
- 2 teaspoons kala namak, black salt
- 4 tablespoons flour use GF, if needed
For The Batter - Step 2 (Dry)
- 1 cup bread crumps use GF, if needed
- 5 tablespoons nutritional yeast
Instructions
Prepare The "Fish"
- Take the "fish" fillets out of the freezer and let thaw for 5 - 10 minutes while you prepare the batter.
- Once your batter station is ready to go, cut the fillets into 4 fish sticks, cut the fillets in half both ways.
Prepare The "Batter Station" - Step 1 (Dry)
- In a soup plate, shallow bowl or small baking pan mix the flower, baking powder, onion powder, garlic powder and vegetable bouillon powder. If you don't have dry vegetable bouillon powder you can use all of these three or just one of these, or none of these: onion salt and mushroom umami powder, both from Trader Joe's, and celery powder.Mix well until we have an even distribution of all ingredients.
Prepare The "Batter Station" - Step 2 (Wet)
- In a large shallow bowl or small baking pan mix the plant-based milk with the apple cider vinegar. Swirl gently, this will form curds and become thick. This is expected. If you don't have apple cider vinegar you can use white vinegar or lemon juice (of 1 lemon if using fresh) instead.
- Add the kala namak black salt and whisk in the flour until the mass is smooth and thick.
Prepare The "Batter Station" - Step 3 (Dry)
- In a soup plate, shallow bowl or small baking pan mix the bread crumbs with the nutritional yeast.
Battering The "Fish"
- Make sure your "batter stations" are set up in front of you from left to right.
- Take each "fish" stick one at a time.
- Start in station 1: Coat the "fish" stick well with the flour mixture from both sides.
- Proceed to station 2: Put the coated fish stick in the wet mixture and coat it well with it. You may have to turn it around or use a large spoon to pour batter over the "fish" stick until it is fully covered.
- Finish in station 3: Hold the coated "fish" stick above the wet mixture for a few seconds (with 2 forks) to let some of the batter drip down then put it into the third station. Cover it fully with bread crumbs from both sides (either by turning it or by using a large spoon to cover it fully).
- Repeat this with all "fish" sticks, put them on a lined baking sheet if planning to air fry / bake or on a plate waiting to be (shallow) fried.
- If you plan to bake / air fry, start preheating the oven now. Prepare a large baking pan with a baking sheet. All sticks should fit on one sheet. If you want to use a little bit of olive oil to drizzle over each stick you may do this now, otherwise omit it.
- For frying: These do not all fit in the pan at the same time, depending on the size of your pan you may have to do this in 2-3 rounds. Use a small amount of olive oil (2-4 tablespoons) to heat it up lightly, then fry these on medium heat. Keep a close eye on them. Turn them around after about 5 minutes and fry for another 5 minutes. They should be golden brown but not burned. Depending on your range your time will likely vary.
- Once they are done let them cool off a bit:After baking / air frying: Consider having them cool off on a rack / grid.After frying: Let them cool off on paper towel. The paper towel will suck up some of the oil.
- Enjoy with boiled potatoes and creamed spinach for a wholesome meal or make some fries with it for tempting vegan fish and chips version.
Video
Notes
If you can't find the Trader Joe's vegan fish fillets you can use firm tofu:
- Option 1: Press the tofu to let liquid out. Cut in sticks and proceed with the steps above
- Option 2: Freeze and thaw the tofu and follow Thee Burger Dude's instructions on how to do a "fishy" marinate and then come back for the above steps after that.
Tried this recipe?Let us know how it was!