Vegan Fish Fillet Recipe

Vegan Fish Fillet Recipe

This recipe for vegan fish fillet is a super quick 7 mins tofu recipe! Perfect to add to your lunch, dinner or even for high protein meal prep! This recipe is for 4 servings, which is perfect for meal prep or to add to a family meal.

This vegan fish fillet is high in protein and easy to whip up. We are using a simple marinade to mimic the flavours of the ocean for the tofu to taste similar to fish. I do highly recommend allowing your tofu to marinade overnight to absorb all the flavours.

vegan fish fillets

Recipe for Vegan Fish Fillet

This is a simple vegan fish filet or vegan fish steak recipe, using tofu. We are using a simple marinade to mimic the flavours of the ocean to create tofu that tastes similar to fish.

There are many ways of making tofu taste a bit “fishy” and this marinade is a great way to do so. This recipe is quite simple and easy to make and it’s something you can play around with and alter, depending on your taste preference.

This is a protein option you can add to any dish of your choice! I love pairing this with a big salad and maybe some rice or pasta on the side, to complete my meal. If you miss fish, give this a go.

How To Make vegan fish fillet

Ingredients

  • Tofu
  • White Vinegar
  • Miso Paste
  • Kelp Powder
  • Lemon Juice
  • Nori sheets
  • Dark soy sauce
  • Corn starch
  • Oil

To make the recipe gluten-free, use a gluten-free soy sauce.


vegan fish fillet

How To Make Fish Fillet (Vegan)

Prepare tofu by draining and pressing the tofu to squeeze out the excess water, to allow the flavours to marinate well. For even more flavour, you can freeze your tofu first then thaw and squeeze out the excess water (this takes a lot longer but can be worth it).

Cut tofu into around 8 rectangular pieces (around 3/4 of an inch thick). Using a chopstick on each side of the tofu to prevent you from cutting through the whole piece, create many thin lines (around 1/8 of an inch apart) across the whole piece.

Blend together the marinade ingredients. If you don’t have a blender, you can rip the nori sheet into fine pieces and add it into the marinade, but blending will create more of a fishy taste.

In a shallow dish or ziplock bag, add tofu pieces and the marinade. Cover and let this marinate for at least 30 minutes but preferably longer or overnight.

To cook, heat a small amount of oil on a non-stick pan and lightly coat the tofu pieces in corn starch to create a slightly crispy coating (optional).

Cook the tofu pieces on each side for a few minutes until slightly golden.

Save the leftover marinade to make this again OR if you want your tofu to be extra flavourful, you can pour it back into the tofu once it’s almost done cooking (on low heat) and flip the pieces around a few times until they absorb the marinade.

Enjoy as a healthy protein option with any meal.

vegan fish fillet

Vegan Fish Fillet

This recipe for vegan fish fillet is a super quick 7 mins recipe with an ocean marinade that allows the tofu fillet to taste similar to fish!
Print Pin Rate
Course: Main Course
Cuisine: Vegan
Keyword: fish, seafood, tofu
Prep Time: 3 minutes
Cook Time: 7 minutes
Total Time: 10 minutes
Servings: 4
Calories: 109kcal

Equipment

  • Non-stick Pan
  • Dish or Ziplock bag to marinate tofu
  • Blender or small bowl to mix marinade together
  • Knife

Ingredients

  • 1 block Extra-firm Tofu
  • 1/2 cup white vinegar
  • 1 tbsp miso paste
  • 1/2 tsp kelp powder
  • 2 tsp Lemon juice
  • 1 Nori sheet
  • 1 tsp Soy sauce dark or regular soy sauce
  • 1 tbsp corn starch
  • 1 tbsp oil

Instructions

  • Prepare tofu by draining and pressing the tofu to squeeze out the excess water, to allow the flavours to marinate well. For even more flavour, you can freeze your tofu first then thaw and squeeze out the excess water (this takes a lot longer but can be worth it).
  • Cut tofu into around 8 rectangular pieces (around 3/4 of an inch thick). Using a chopstick on each side of the tofu to prevent you from cutting through the whole piece, create many thin lines (around 1/8 of an inch apart) across the whole piece.
  • Blend together the marinade ingredients. If you don’t have a blender, you can rip the nori sheet into fine pieces and add it into the marinade, but blending will create more of a fishy taste.
  • In a shallow dish or ziplock bag, add tofu pieces and the marinade. Cover and let this marinate for at least 30 minutes but preferably longer or overnight.
  • To cook, heat a small amount of oil on a non-stick pan and lightly coat the tofu pieces in corn starch to create a slightly crispy coating (optional).
  • Cook the tofu pieces on each side for a few minutes until slightly golden.
  • Save the leftover marinade to make this again OR if you want your tofu to be extra flavourful, you can pour it back into the tofu once it’s almost done cooking (on low heat) and flip the pieces around a few times until they absorb the marinade.
  • Enjoy as a healthy protein option with any meal.

Nutrition

Calories: 109kcal | Carbohydrates: 5g | Protein: 8g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Sodium: 310mg | Potassium: 179mg | Fiber: 1g | Sugar: 1g | Vitamin A: 37IU | Vitamin C: 1mg | Calcium: 37mg | Iron: 1mg

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