These tofu fish sticks are the perfect alternative to fish sticks or other meaty options.
They have a spicy, crisp crumb, a creamy interior and they're totally meat-free.
To make them, you'll simply cut the firm tofu into fish sticks and then coat in a spiced crumb using madras-spiced flour, beaten egg and spiced breadcrumbs.
You can even make this recipe vegan by using vegan mayo instead of egg.
These tofu fish sticks are perfect to make when you need a quick, tasty family meal. My kids love them.
Here's how to make your own batch of your own.
Ingredients
- 280 g (10 oz) extra firm tofu
- 50 g (⅓ cup) plain white flour (all purpose flour)
- 1 medium free range eggs lightly beaten
- 50 g (⅔ cup) breadcrumbs fresh or dried
- pinch salt and black pepper
- 2 tsp madras powder or any curry powder
- 2 tbsp vegetable oil (canola oil) to grease
Instructions
Preheat the oven to 200C (180C fan). Drain your tofu and pat it dry.
Slice the tofu into 2cm (¾in) thick slabs and pat dry.
Cut the tofu into 2cm (¾in) wide fingers. Pat dry again.
Set up 3 bowls. Put your flour in the first, your egg in the second and your breadcrumbs in the third.
Put 1 tsp madras powder and a pinch of salt and pepper in the flour. Do the same for the breadcrumbs. Beat the egg.
Stir the flour and the breadcrumb bowls well.
Dip a piece into the flour to lightly cover. Shake off the excess.
Dip into the egg to coat. Shake off the excess.
Turn over in the breadcrumbs to cover.
Repeat with every finger of tofu, placing on an oiled baking tray as you go.
Drizzle oil over the fish sticks sparingly.
Bake for 8 minutes, then turn and cook for a further 5 or so until golden and crisp.
I love to serve ours with veggies and salad with a dash or sriracha or mayo.
They're amazing in wraps or sandwiches, or in any dish you'd expect to see breaded fish or chicken.
Will you try making these tofu fish sticks? There's a printable recipe card at the bottom of this post!
Pointers, tricks and troubleshooting tips for the perfect tofu fish sticks
Are tofu fish sticks easy to make?
These tofu fish sticks are as easy, if not, easier to make than homemade fish fish sticks.
You'll learn a super simple technique for coating and breading your tofu, and then they're cooked in the oven, rather than fried, so the whole recipe is very hands-off and very difficult to get wrong.
It's also free from complicated ingredients. You'll just need extra firm tofu, plain flour, egg, breadcrumbs, curry powder, a pinch of salt and pepper and a little oil.
Will I need any special equipment for this recipe?
You won't need any special equipment to make this recipe, just weighing scales and measuring spoons, a kitchen knife and chopping board, three medium bowls and a nonstick baking sheet.
What is tofu?
Tofu, also known as bean curd, is made from soy beans that have been pressed to make soy milk.
A coagulating agent is then added to the soy milk to separate the liquid from the curds. The resulting curds are then pressed into solid, pale blocks.
The amount of pressing that occurs determines how much water is left in the tofu and therefore its firmness.
What type of tofu should I use?
The main categories of tofu, are silken, soft, firm, or extra firm.
For this recipe, my preference is to use extra firm tofu as I think it offers the most flavour as is also the easiest to work with.
Where can I buy extra firm tofu?
In the UK, my preferred brand of tofu is Tofoo, an extra firm tofu that comes in a plain or smoked variety. It's fantastic in terms of both flavour and texture.
If you can't get hold of extra firm tofu, then you should definitely be able to get hold of firm tofu, which will absolutely work. It just might prove slightly more delicate to work with.
How can I tell if my tofu gone off?
Your tofu pack will usually display a "Use By" date. Unlike "Best Before" dates, which are more of a recommendation of quality, Use By dates should never be exceeded. Never eat tofu that's past its Use By date.
In addition, somewhere on the label, you will also be told how to store your tofu and how soon you should consume the product after it has been opened. For most tofu, this is usually a couple of days.
Always make sure that you keep any leftover tofu in freshwater in an airtight container. This will keep it much fresher than if you just pour off the liquid and put the remaining tofu back in the fridge. Replace the water every day to keep the tofu fresh and firm.
Even if your tofu is within the Use By date, it may still be unsafe to eat. Especially if, for example, it has been left out rather than being kept in the refrigerator.
Assuming you have stored your tofu correctly and followed the pack instructions, the first thing to do is look at your tofu.
Fresh tofu is almost white with just the slightest beige hue. If it looks yellowish or dry, then it is probably starting to turn bad. You may also see visible mould, slime or discolouration. In any of these circumstances, throw the tofu away - it's simply not worth the risk.
If your tofu looks fine then you can also try feeling it. It should feel firm and slightly wet on the surface. If it feels hard, too soft, or even slimy, then it should be discarded.
Tofu also has quite a mild, fresh yet distinctive smell and you should quickly become familiar with what it smells when it is in good condition. If the odour has changed at all, or smells sour, then it's best to dispose of the whole container.
If none of these warning signs are in place and you follow best practice in terms of storage, and the recommendations on the label, then you tofu should be safe to eat.
If you like, you can take a taste. Fresh tofu, has a very subtle, slightly creamy flavour. If you detect anything unusual, throw the pack away.
Are tofu fish sticks suitable for vegetarians?
Tofu fish sticks are suitable for vegetarians as there are no meat or fish products in this recipe
Are tofu fish sticks suitable for vegans?
This tofu finger recipe isn't suitable for vegans, as it contains egg as part of the crumbing process.
However, you can create perfectly crumbed tofu by replacing the egg with vegan mayonnaise or lightly beaten aqua faba (the liquid that comes in a tin of chickpeas).
If you choose to use aqua faba but find that that liquid is too thin, you can add a little flour to thicken it up before using as you would egg.
Are tofu fish sticks gluten-free?
These tofu fish sticks are not gluten free, because they use wheat based breadcrumbs in the coating. However, you could replace the breadcrumbs with a gluten-free variety, and then the recipe would be suitable for a gluten free diet.
If you are making these tofu fish sticks for somebody who needs to avoid gluten, I strongly recommend checking the labels of every single ingredient you use to make sure they are totally free from gluten.
Are tofu fish sticks keto-friendly?
These tofu fish sticks are not suitable for a keto diet, as they are coated in breadcrumbs.
However, there are lots of keto bread crumb recipes on the web so you could try one of those in place of the wheat breadcrumbs in this recipe.
Are tofu fish sticks healthy?
This tofu finger in this recipe contains approximately 54kcals, with 5g carbohydrates, 2g protein and 3g fat.
I like to serve these tofu fish sticks with plenty of salad and/or vegetables so they can certainly be enjoyed as part of a healthy balanced diet.
Note: all nutritional information is approximate based on publicly available data and may vary according to the exact ingredients you use. As such, any nutritional information given should be used as a guide and should not be taken as medical advice.
Are tofu fish sticks safe to eat while pregnant?
There is nothing in this recipe that should present a risk to pregnant people if the ingredients are in good condition and have been stored correctly, and the recipe is cooked hygienically and safely.
A Mummy Too does not offer medical advice. You can review the NHS advice here and you should consult with your medical professional regarding any concerns.
Are tofu fish sticks suitable for babies and toddlers?
This recipe could be a great way to introduce the flavour of tofu to young palates. However, I recommend leaving out the salt if feeding to children, particularly babies.
I would also reduce the curry powder content to just a tiny pinch, or leave it out entirely.
Always give food at an appropriate size and shape for your baby or child. Cut small, round foods, like grapes and cherry tomatoes, into small pieces.
Always keep babies supported upright while eating and supervise your baby when they’re eating in case they start to choke.
The NHS has some excellent advice on feeding babies.
This website does not offer medical advice: always consult your health professional if you have any concerns.
What goes well with tofu fish sticks?
What goes well with tofu fish sticks. As you can see from the images in this recipe, we particularly enjoy tofu fish sticks in a wrap with plenty of salad and mayo and or sriracha.
They are also great to serve anywhere that you would usually serve chicken nuggets chicken fish sticks or fish fish sticks, so they are great with chips, potatoes, vegetables and salad.
We love to serve them with these sweet potato chips.
Can I make this recipe without breadcrumbs?
You can bake tofu on its own without a breadcrumb coating, if you like.
To do so, just dip the tofu in the flour, then the egg, then back in the flour, then spray with oil and bake!
It won't be exactly the same as if you use breadcrumbs, of course.
I haven’t got madras powder can I use other spices?
You can use any curry blend, herbs and spices you'd like in this recipe - it's very adaptable.
For example, you could replace the madras powder with sage and Parmesan for a herby crumb. Alternatively, you could just add chili for a more direct kick, or any other curry spice of your liking.
I recommend going with spice blends that you know you already like and add sparingly at first, working up to stronger flavours as you establish your favourite combinations.
Can I add extra/less spice to this recipe?
These tofu fish sticks boast a decent heat as they are, but can of course add more if you wish!
I'd recommend making as directed the first time and then deciding from there whether you wish to add more or less spice.
If you're not sure the first time you could always just dip one or two fish sticks, bake them, taste them and then decide whether you wish to turn the spice up or down.
How should I store tofu fish sticks?
These types of fish sticks are best served as soon as they come out of the oven, while still warm.
However, if you have leftovers, they should be cooled and placed in a sealed container in the fridge within two hours of making.
How long do tofu fish sticks keep?
If properly stored in the refrigerator, your tofu fish sticks should keep for a couple of days.
Can I leave tofu fish sticks out on the counter?
You should not leave your tofu fish sticks out on the counter as they may start to develop harmful bacteria.
Make sure to get them into a sealed container and into the fridge within two hours of making.
Can I make tofu fish sticks ahead?
I wouldn't recommend making any part of this recipe ahead as the tofu is best off left in the packet and fresh until you need it.
However, you could make up a large batch of seasoned flour and seasoned breadcrumbs if you wish, ready to use in your various crumbing activities.
For this recipe, it would be 2 tsp of madras per 100g of flour and 2 tsp teaspoons of madras per 100g of breadcrumbs.
Can I keep tofu fish sticks in the refrigerator?
Yes, it's really important that you keep any leftovers in the refrigerator to keep them fresh. Make sure that they're in a sealed container.
Can I freeze tofu fish sticks?
You can freeze leftover tofu fish sticks.
Make sure to cool them completely, then place into a sealed container in the freezer within two hours of making.
Never place hot food in the freezer as this could increase the temperature of the freezer overall, which could put other foods at risk.
Hot foods may also produce steam inside the container, which would condensate and freeze, causing frost / freezer burn to accumulate on the food.
What is the best way to reheat tofu fish sticks?
Preheat the oven to 200C (180C fan) and bake the tofu fish sticks for between 5 and 15 minutes, depending on how cold they are.
Keep an eye on them and make sure they are piping hot all the way through. You will need to break one open to check.
Can I make tofu fish sticks in a different quantity?
You can indeed alter this recipe to make more or fewer tofu fish sticks.
To do so, simply scroll down to the recipe card found at the bottom of this page and click or hover over the servings number. A slider will appear that you can use to adjust the serving number, which will also automatically adjust all the ingredient quantities you need.
Can I make this recipe in a different shape / form?
If you prefer, you can cut the tofu into pretty much any shape you wish.
I wouldn't recommend coating a whole block uncut as it would take a lot of time for the heat to reach the centre, by which time the crumb may be burnt. However, you could try cutting the tofu into cubes or slabs and crumbing before baking.
Bear in mind that different shapes and sizes may take slightly different baking times, so keep the sizes equal for each batch.
I haven't got breadcrumbs. Can I make my own?
You can make your own bread crumbs really easily. If you would like to use fresh breadcrumbs in this recipe, simply grab a couple of slices of fresh white bread, place them in your food processor and pulse until you have a medium crumb.
If you would like to use dried breadcrumbs, set your oven as low as it goes and place the bread slices in the oven on a baking sheet for about half an hour until the slices have completely dried out.
You can then wisdom up to a fine crumb in the food processor or even grate them on a cheese grater. You can remove any super fine crumbs by sifting them away, if you wish.
Can I fry these tofu fish sticks?
These tofu fish sticks are suitable for shallow frying, if you prefer.
Warm the oil over medium heat until you can feel the heat rising from the oil and a breadcrumb dropped into the oil bubbles. Fry your tofu fish sticks until golden on both sides.
You'll probably need to fry your tofu batches to avoid overcrowding the pan. To keep the cooked ones warm while you the batch, pop them on a baking sheet in a low oven.
Bear in mind that frying rather than baking will increase the overall fat content of the finished recipe.
Can I make tofu fish sticks in the air fryer?
While I haven't tested all varieties, this recipe should work well in an air fryer.
If your air fryer has a paddle I would recommend removing it so that the delicate tofu doesn't get knocked around too much before it has had a chance to cook and firm up.
Timings will vary, but should be approximately similar to using an oven.
How can I make sure my tofu fish sticks are perfectly cooked?
Your tofu fish sticks are perfectly cooked when they are golden and crisp on the outside.
When you break one open it should be piping hot all the way through to the centre.
Why didn't my tofu fish sticks get crisp?
How crisp your tofu fish sticks become will depend on the heat of your oven and the type of breadcrumbs you use.
If you use fresh breadcrumbs and a low heat, then your coating may not fully crisp up. If you use dry breadcrumbs and a high heat, they will crisp up quite a lot.
Experiment according to the type of breadcrumbs you use, and also bear in mind that some ovens run hotter or cooler than their dials suggest.
Why didn't my tofu fish sticks turn golden?
If you want your tofu fish sticks to take on that classic golden colour, there are a few elements to bear in mind.
The curry spices (in this case madras powder) help contribute to the final colour of the crumb, so don't skip on those. If you decide to use herbs, for example, instead, then that will affect the colour.
It's also really important that you drizzle your tofu fish sticks with oil. If you don't, they will crisp up but not as much and they won't take on the same golden hue.
Print this tofu fish sticks recipe
Tofu Fish Sticks Recipe
Ingredients
- 280 g (10 oz) extra firm tofu
- 50 g (⅓ cup) plain white flour (all purpose flour)
- 1 medium free range eggs lightly beaten
- 50 g (⅔ cup) breadcrumbs fresh or dried
- pinch salt and black pepper
- 2 tsp madras powder or any curry powder
- 2 tbsp vegetable oil (canola oil) to grease
Instructions
- Preheat the oven to 200C (180C fan / 450F). Drain your tofu and pat it dry.
- Slice the tofu into 2cm (¾in) thick slabs and pat dry.
- Cut the tofu into 2cm (¾in) wide fingers. Pat dry again.
- Set up 3 bowls. Put your flour in the first, your egg in the second and your breadcrumbs in the third.
- Put 1 tsp madras powder and a pinch of salt and pepper in the flour. Do the same for the breadcrumbs. Beat the egg.
- Stir the flour and the breadcrumb bowls well.
- Dip a piece into the flour to lightly cover. Shake off the excess.
- Dip into the egg to coat. Shake off the excess.
- Turn over in the breadcrumbs to cover.
- Repeat with every finger of tofu, placing on an oiled baking tray as you go.
- Drizzle oil over the fish sticks sparingly.
- Bake for 8 minutes, then turn and cook for a further 5 or so until golden and crisp.
Video
Notes
Nutrition
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