This sheet pan recipe was inspired by The Recipe Redux challenge this month because I love being able to get dinner on the table quickly without a lot of cleanup and this Sheet Pan Tofu Fish & Chips with roasted potato wedges and garlic green beans hit the spot. It’s a complete meal. Any vegetable will work, so mix it up with cauliflower or broccoli, if you like.
Although the Recipe Redux challenges are no longer active, they were a great motivation to try something new.
Chopping the potatoes is a breeze – you don’t need to peel them. Try to make all of the ingredients about the same size. In this case, about 3-4″. If you want to serve it to more than 2 people, you will probably need 2 sheet pans.
For the tofu “fish” sticks, first press the tofu using a tofu press or by wrapping in paper towels and placing it on a plate with another plate on top. Put something heavy on top. Press for around 15 minutes while you prepare the other veggies.
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While the tofu is being pressed, you can start to roast the potatoes because they’ll take longer than the tofu and green beans.
Then, get the two plates ready for dipping your tofu “fish” sticks, one with the blended oats, non-dairy milk, and a little mustard. And the other with the spiced breadcrumbs.
After about 20 minutes in the oven, take out the potatoes and lay the “fish” sticks onto the pan. Dip each piece in, first, the liquid and then with the other hand, into the breadcrumbs.
If there’s room, add the green beans. They will take the least amount of time to bake. If it seems like one element is getting done before the other, you can remove it to a plate and continue to cook the others until browned and done.
Be sure to try Tofu in more of your plant-based dishes:
- Avocado Tofu Chocolate Mousse
- Middle Eastern Vegetable Salad with Tofu Feta
- Breakfast Burrito with Tofu Scramble
- One Pot Thai Coconut Curry Tofu
- Watermelon Salad with Tofu Feta
While everything is baking, make the tartar sauce in a blender or with a fork in a bowl. If you only need a little tartar sauce, I would make it in a bowl, unless you have a small blender. With so little in the bottom of the blender, the blades have a hard time blending the sauce.
I’d love to hear your feedback in the comments below for this Sheet Pan “Fish” and Chips Recipe! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
Sheet Pan Tofu "Fish" & Chips
Equipment
Ingredients
- 2 potatoes washed and cut into wedges
- 3 cups green beans ends trimmed
- 1 block firm organic tofu (or extra-firm tofu) drained and pressed
- 1/4 cup old-fashioned oats
- 1/2 cup unsweetened non-dairy milk
- 2 Tbl prepared yellow mustard
- 1 Tbl nutritional yeast
- 1 cup whole wheat breadcrumbs
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp dried parsley or Italian herbs
- ¼ tsp sea salt
- ¼ tsp black pepper
Tartar Sauce
- ½ block organic firm tofu
- 3 Tbl fresh lemon juice
- 1 Tbl prepared yellow mustard
- 3 TBL sweet pickles chopped
Instructions
- Preheat the oven to 400° F.
- Cut the pressed tofu into 1x3” pieces.
- Add the old fashioned oats, non-dairy milk, mustard, and nutritional yeast to a blender and blend until smooth. Pour into a wide bowl. Combine the breadcrumbs, or panko, in a separate wide bowl along with the spices and stir with a whisk or fork.
- Take each piece of tofu and dip it in the non-dairy milk and mustard mixture, then carefully dip it in the breadcrumbs until it is well coated. Lay each tofu piece on one side of a lightly oil-sprayed baking sheet in a single layer.
- Separately toss the potato wedges and green beans with a mixture of vegetable broth, tamari and salt, and pepper. Lay the potatoes and green beans on the pan separately. You may need to use 2 pans.
- Bake at 400°F for 25 minutes, turning the tofu and potatoes once, until golden brown.
- Check for doneness. If one item is done before the others, remove it to a dish and cover with foil to keep it warm. Return the pan to the oven for the other items to cook a few more minutes.
Tartar Sauce
- Mix the tofu, lemon juice, mustard in a blender or food processor until smooth. Remove to a bowl and stir in the pickles.
- Serve the tofu “fish” stick, potato wedges and broccoli with the tartar sauce and/or catsup.
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