October 19, 2021
From Live Kindly

These crunchy and fun-to-eat tofu “fish” sticks are also healthy and protein-packed.

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Who doesn’t like to dip their food—especially crunchy finger food? When it comes to these tofu “fish” sticks, you’ll want all the sauces. Tartar sauce makes a great dipper for these crunchy vegan “fish” sticks, but so do honey mustard, barbecue sauce, ketchup, and aioli.

Not only are these “fish” sticks fun to eat, but they’re ingeniously-made and healthily-baked. These little dippers are packed with tofu protein, layered with sushi nori to impart a little “fishy” flavor, coated with panko breadcrumbs, and baked in the oven. Plus, you only need a few ingredients, so if you’ve got some staples, you won’t need to head to the market.

Try adding these affordable, snackable bites as an appetizer or quick lunch, or packed as a school lunch in a bento box. And don’t forget to sprinkle with a little salt and spritz with some lemon or lime before dipping.

tofu "fish" sticks
These tofu “fish” sticks are made with nori and panko. | Chelsey Johns

Tofu “Fish” Sticks


20 mins to prep

30 mins to cook


  • 1 16-ounce block extra firm tofu
  • 1 sheet sushi nori
  • 3/4 cup soy milk
  • 1 teaspoon apple cider vinegar
  • 3/4 cup white flour
  • 1 cup panko breadcrumbs
  • 2 tablespoons toasted sesame seeds
  • 1 teaspoon salt
  • 2 teaspoons garlic powder
  • 1/2 teaspoon white pepper
  • Extra salt, lime or lemon, and sauce of your choice, to serve


  1. 1

    Preheat your oven to 360°F and line a large baking sheet with parchment paper.

  2. 2

    Gently press the tofu between paper towels to remove excess moisture, then cut into 12 even rectangles to make the tofu fish sticks.

  3. 3

    One tofu stick at a time, place the widest edge of the tofu on the sheet of nori and press down gently so it sticks.

  4. 4

    Using a sharp knife, cut the nori around the perimeter of the tofu stick, so that one side is covered with a layer of nori, before carefully placing on a plate or tray.

  5. 5

    In a shallow bowl, whisk together the soy milk and apple cider vinegar and set aside. Tip the plain flour into another shallow bowl.

  6. 6

    Combine the panko breadcrumbs, sesame seeds, salt, garlic powder and white pepper in one final shallow bowl.

  7. 7

    Coat the first tofu stick with plain flour, remove any excess and then gently dunk into the soy milk mixture. Finally, toss in the breadcrumb mixture and then place on the lined baking tray. Repeat with the remaining sticks.

  8. 8

    Bake in the oven for 20 to 30 minutes, until the sticks are golden in color. Sprinkle with salt and spritz with lime or lemon before serving with your favorite sauce.

Source: Livekindly.co