Sheet Pan Tofu “Fish” & Chips
Get dinner on the table quickly with this sheet pan Tofu “Fish” & Chips. Add veggies to make it even more complete.
Servings Prep Time
2 people 30 minutes
Cook Time
40 mimutes
Servings Prep Time
2 people 30 minutes
Cook Time
40 mimutes
Sheet Pan Tofu “Fish” & Chips
Get dinner on the table quickly with this sheet pan Tofu “Fish” & Chips. Add veggies to make it even more complete.
Servings Prep Time
2 people 30 minutes
Cook Time
40 mimutes
Servings Prep Time
2 people 30 minutes
Cook Time
40 mimutes
Ingredients
  • 2 potatoes washed and cut into wedges
  • 3 cups green beans ends trimmed
  • 1 block firm or extra-firm organic 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
  • ½ 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 pickle Relish or chopped sweet pickles
Instructions
  1. Preheat the oven to 400° F.
  2. Cut the pressed tofu into 1×3” pieces.
  3. 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.
  4. Take each piece of tofu and dip it in the soymilk 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.
  5. 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.
  6. Bake at 400°F for 25 minutes, turning the tofu and potatoes once, until golden brown.
  7. 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
  1. Mix the tofu, lemon juice, mustard in a blender or food processor until smooth. Remove to a bowl and stir in the pickle relish.
  2. Serve the tofu “fish” stick, potato wedges and broccoli with the tartar sauce and/or catsup.
Nutrition Facts
Sheet Pan Tofu “Fish” & Chips
Amount Per Serving
Calories 759 Calories from Fat 159
% Daily Value*
Total Fat 17.7g 27%
Saturated Fat 17.7g 89%
Sodium 1324mg 55%
Total Carbohydrates 109g 36%
Dietary Fiber 17.5g 70%
Sugars 18.6g
Protein 44g 88%
Vitamin A 4%
Vitamin C 69%
Calcium 77%
Iron 57%
* Percent Daily Values are based on a 2000 calorie diet.

This recipe was printed from plantbasedcooking.com