Fabulous Fish Fakes
The freshest catch of the day isn't from the sea! Tofu and flavorful veggies are taking the place of traditional fish dishes. So let the fish swim free, but hang on to the taste!
Faux Fish Sticks
1 lb. package firm tofu, drained
2/3 cup fine organic cornmeal (or white flour)
2/3 cup sliced almonds
2 tsp. sweet paprika
2 tsp. kelp granules
2 tsp. salt
½ tsp. onion powder
½ tsp. garlic powder
¼ tsp. dill weed
freshly ground black pepper, to taste
2/3 cup plain, unsweetened soymilk
1 lemon
olive oil
 Preheat the oven to 400º. Line a baking sheet with parchment paper and coat parchment
with olive oil. Set aside.
Combine the cornmeal or flour, sliced almonds, paprika, kelp, salt, onion and garlic
powder in a blender, and blend on high until most of the almonds have been turned into
a coarse meal, with a few larger pieces of almond remaining. Pour the mixture into a
wide baking dish or pie plate.
Place the plain soymilk into a bowl and set next to the cornmeal mixture.
With a sharp knife, cut the tofu into even slices just under ½-inch wide. Cut tofu out
into fish sticks, or use a fish-shaped cookie cutter to cut out tofu fish.
Working with one piece at a time, dip the tofu into the plain soymilk, then toss gently
in the cornmeal mixture to coat evenly. Place on the prepared baking sheet. When all
the tofu fish are on the baking sheet, sprinkle them with olive oil.
Bake for 15 minutes, then turn the tofu fish over and bake for an additional 15
minutes, or until crispy (if making tater tots, place them on the baking sheet for the
last 15 minutes).
Remove tofu fish onto a plate, and squeeze some fresh lemon juice evenly over the tofu.
Makes 4 servings
Top Tip: Kelp granules can be found in shaker containers at health food stores or
online at vegangoods.com. Sprinkle them on any food for a low-sodium salt alternative;
they're a good source of iodine!
These fabulous faux sticks were taken from the Vegan Lunch Box cookbook by Jennifer McCann.
Red-Envelope Mock Fish
This dish is named after the red envelopes of money given
to children during Chinese New Year celebrations.
Filling
1 large potato (about 8 oz.), peeled, boiled, and mashed
1/4 cup chopped water chestnuts
1Tbsp. cornstarch
1/4 tsp. salt
2 tsp. soy sauce
1 tsp. sesame oil
1 large (10- by 12-inch) frozen bean curd skin or sheet, thawed
2 tsp. cornstarch dissolved in 1 Tbsp. water
Sauce
1/3 cup slivered Chinese sweet pickles or sweet gherkins
1/4 cup unrefined sugar
3 Tbsp. red wine vinegar
2 Tbsp. ketchup
1 1/2 Tbsp. soy sauce
3/4 tsp. hot pepper sauce
1 to 3 Tbsp. canola oil
Cilantro sprigs for garnish
For the filling, combine the potato, water chestnuts, cornstarch,
salt, soy sauce, and sesame oil in a medium bowl. Unfold the
bean curd skin and place it on a flat work surface with the
narrow edge toward you. Spread the potato filling evenly across
the middle of the bean curd skin. Fold the bottom half up
over the filling, then fold in the sides. Brush the top and
side edges with the cornstarch mixture (reserving the remaining
mixture), and gently roll up the bean curd skin to form a
loose cylinder. Set aside
For the sauce, combine the pickles, sugar, vinegar, ketchup,
soy sauce, and hot pepper sauce in a small saucepan. Bring
to a boil over medium heat. Add the reserved cornstarch mixture
and cook, stirring, until the sauce boils and thickens, about
2 minutes.
Heat the oil in a wok or large skillet over high heat. Carefully
place the filled bean curd skin into the wok, seam side down.
Cook, turning once, until golden brown on both sides, about
2 minutes per side. Transfer to a large platter.
Cut the bean curd skin in half lengthwise, and then crosswise
into 12 pieces. Pour the sauce over the pieces and garnish
with cilantro.
Makes 4 servings
Top Tip: If you can't find frozen bean curd skin, use egg-less
egg roll skins instead (from most Japanese and Chinese markets).
Sushi
This recipe is loaded with goodies, but you also might want
to add daikon radish, asparagus, scallions, mushrooms, sesame
seeds, even an avocado!
6 cups water
3 cups short-grain brown rice
1 small cucumber
1 small zucchini
1/2 green bell pepper
1/2 red bell pepper
2 small carrots
1/2 lb. fresh spinach
2/3 cup rice wine vinegar
1 package pre-toasted nori sheets (or toast your own by briefly
passing the sheets over a stove flame)
Prepared wasabi paste
Bring the water to a boil. Add the rice, lower the heat, and
simmer for 40 minutes, stirring occasionally.
Seed and julienne the cucumber, and julienne the zucchini,
bell peppers, and carrots. Steam these vegetables, along with
the spinach, over boiling water for 5 to 7 minutes. Let cool
to room temperature.
Mix together the vinegar and brown sugar, and stir until the
sugar is dissolved. When the rice is cooked, stir in the vinegar
and brown sugar mixture and let cool to room temperature.
When the vegetables and rice are cool enough to handle, lay
out the first nori sheet. Place a handful of rice in the center
of the sheet, moisten your hands with water, and gently but
firmly press the rice to the edges of the sheet so that there
is a thin layer of rice in a line on the sheet. Spread a bit
of wasabi paste on top of the rice, approximately 1 1/2 inches
from one edge of the nori sheet. Lay vegetable strips parallel
to the wasabi in a width of approximately 1 inch along the
wasabi line.
Carefully wrap the closest edge over the vegetables, then
roll the nori delicately but tightly. Seal by moistening the
edge of the nori. Once the nori sheet is completely rolled,
slice the roll into 6 pieces and arrange on a platter. Repeat
with the remaining nori sheets.
Makes 6 rolls
Top Tip: If your nori rolls won't stay rolled, try "sealing"
the seam with a little maple syrup or brown rice syrup.
Top Tip: Use an inexpensive bamboo sushi mat to roll up the
nori sheets to prevent them from tearing.
Fancy Fillets
Serve these tasty cutlets with a dollop of tofu tartar sauce
(see recipe) or hot sauce or use them to make extraordinary
sandwiches.
1 lb. firm tofu
Egg replacer equivalent to 1 egg
2 Tbsp. soy sauce
1/4 cup wheat germ
1/4 cup cornmeal
1/4 tsp. paprika
1/4 tsp. dried basil
Dash dried thyme
Oil for frying
Cut the tofu into 1/4-inch thick slices. Wrap the slices in
thick paper towels and pat to remove excess moisture.
Beat the egg replacer and soy sauce together in a small bowl.
Combine the wheat germ, cornmeal, paprika, basil, and thyme
on a plate.
Heat the oil in a large skillet. Dip each slice of tofu into
the egg replacer mixture, then coat both sides in the wheat
germ mixture. Fry the slices until golden brown on both sides.
Serve with tofu tartar sauce (see recipe).
Makes 4 servings
Tasty Tartar Sauce
This tangy sauce enhances any fake fish dish.
1/2 lb. soft or medium-firm tofu
1/4 cup safflower oil
Juice of 1/2 lemon (1 to 1 1/2 Tbsp.)
1/2 tsp. salt
2 tsp. prepared mustard
1/4 cup sweet pickle relish
Blend together the tofu, oil, lemon juice, salt, and mustard
in a food processor until smooth. Stir in the pickle relish
and serve.
Makes about 1 1/2 cups
Veggie Tuna
For a great kids' lunch, pack this off to school or play.
5 lbs. carrots
2 celery stalks, chopped
1 small red onion, diced
Green or red bell pepper (optional)
Tomato (optional)
1/2 cup eggless mayonnaise
2 Tbsp. soy sauce
1 Tbsp. salt
2 tsp. kelp powder
Juice the carrots in an electric juicer. Save the pulp for
veggie tuna and enjoy the juice as an energizing beverage.
Combine the celery, onion, and, if desired, finely chopped
bell pepper and tomato. Stir in the carrot pulp. Mix in the
mayonnaise, soy sauce, salt, and kelp powder. Use as you would
canned tuna.
Makes 4 servings
Top Tip: If you can't find eggless mayo at
your local health food store, you can make it at home in seconds
flat. Combine 1/2 lb. soft or medium-firm tofu, 1/4 cup safflower
oil, 1 to 1 1/2 Tbsp. lemon juice, and 1/2 tsp. salt in a
food processor and blend until smooth.
Tofu Chowder
"Oyster" crackers are terrific with this untraditional
clam-free chowder.
2 Tbsp. oil
1 medium onion
2 carrots
3 celery stalks
2 cups water
2 cups soymilk
1/2 lb. tofu, crumbled
2 tsp. salt
1/2 tsp. pepper
1/2 tsp. celery seed
2 large potatoes, peeled and cubed (about 2 cups)
Chop the onion, carrots, and celery. Heat the oil in a large
cooking pot. Add the onion, carrots and celery and sauté
for 15 minutes.
Add the water and soymilk and stir. Add the tofu, salt, pepper,
and celery seed and bring to a boil. Add the potatoes and
let the chowder simmer until the potatoes are soft.
Makes 8 servings
Top Tip: Use sea salt instead of regular
salt to really bring out the "chowder" flavor.
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