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Fish Sticks and Green Beans, but Plant-Based

August 14, 2012

My wife loves the fish filet at McDonalds, and has loved it her entire life.  Unfortunately for her, I never let her go there (except for one time in Vegas), so seeing a post from Lindsay Nixon at Happy Herbivore about her tofu fish filet definitely piqued my interest.  We decided to give it a try last night, but seeing as we didn’t have any bread in the house, we decided to turn the recipe into “fish sticks” instead of the filet.  Here’s what we did, adapted from this recipe from Lindsay.

Reminds me of my old college “white trash” meals, except healthy, vegan, and delicious!

Tofu Fish Sticks


  • 1 14 oz package firm tofu, pressed (I use the Tofu XPress, but you can press it overnight between two plates with something heavy on top)
  • 1/2 cup whole wheat breadcrumbs (I had whole wheat panko breadcrumbs and they worked pretty well, but I think I’m going to try again with regular whole wheat crumbs)
  • 1 tbsp kelp granules (you can buy this in the Asian section of Whole Foods)
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp Old Bay seasoning
  • 1/2 cup almond milk (or soy, rice, etc.)


  • Preheat oven to 350 F.
  • Line a baking sheet with parchment paper or better yet, use a Silpat.
  • Take your pressed tofu and slice it lengthwise right through the middle on the side, so essentially you have 2 thinner “sheets” of tofu. Keeping the two pieces together, slice about 5 “sticks” across.
  • Mix the breadcrumbs and all the spices together in a shallow bowl.
  • Put the almond milk in a bowl as well.
  • Dip each tofu stick in the milk, then roll it in the batter and place it on the baking sheet.
  • Bake the tofu sticks for 25 to 30 minutes, until sufficiently crispy.

No fish sticks are complete without tartar sauce, so here’s a vegan version, courtesy of my lovely wife.

Tartar Sauce


  • 1/2 cup fat free Nayonnaise (or vegenaise)
  • 1/4 cup dill relish
  • 1 tsp onion powder
  • 1 tsp dried dill


  • Mix all together. Be sure to taste (we usually just eyeball this) and adjust accordingly.

We also decide to steam up some green beans, squeeze some lemon juice on top of them, and sprinkle some Old Bay on them as well.  Paired with a mixed green salad, it was a perfect meal!

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