Vegan Fish and Chips (oil free)
Experience the magic of tofu as it transforms into “fish” fillets, marinated and air-fried to golden perfection, in this vegan fish and chips recipe. It is quick, easy, and truly delicious. Pair this high-protein vegan fish with tangy dairy-free tartar sauce, green peas, and chips. Perfect for a game night or a cozy family dinner. Serve with a light salad for a complete meal. Enjoy!
High Protein Vegan Recipes
Why You’ll Love this Vegan Fish and Chips Recipe
Nutrient-Rich Ingredients: Packed with nutrient-rich veggies and other essential nutrients, this vegan fish is a healthy addition to your diet.
Protein-Packed Tofu “Fish”: Tofu serves as the star of this dish, boasting an impressive dose of iron and calcium. It’s naturally gluten-free and low in calories, making it an excellent meat substitute. Each fillet is deliciously seasoned and packed with plant-based protein to keep you satiated and nourished.
Authentic Seafood Taste: The combination of shredded nori, caper brine, and rice wine vinegar gives the tofu an unmistakable seafood flavor, making it an excellent choice for seafood enthusiasts and vegans.
Crispy and Flavorful: The tofu soaks up the marinade, resulting in a delicious fish-like flavor. Air-frying tofu creates a crispy, fried fish-like texture while locking in savory marinade flavors for a healthy and memorable dining experience.
Dairy-Free: The Vegan Tartar Sauce made with coconut yogurt adds a creamy and tangy touch without dairy, catering to vegans and lactose-intolerant individuals. This creamy and zesty vegan dip perfectly complements the “fish” and fries, enhancing the overall taste with a delightful dipping option.
Oil-Free: Unlike traditional fish and chips, which come with an oily mess, this Vegan Fish and Chips recipe skips oil, offering a guilt-free indulgence.
How to Make Vegan Fish and Chips
Make Marinade for Vegan Fish and Chips
Make the marinade in a container big enough to fit the tofu slices. Mix marinade ingredients until combined well.
Marinate the Tofu
Press your tofu to remove the liquid so it can absorb the marinade. Slice your tofu into your desired size and shape. I like to cut mine into ‘fish’ fillets. I got 6 ‘fish filets out of 2 blocks of tofu. Make shallow cuts onto both sides of the tofu so that it can absorb that delicious marinade and look more like fish!
Add the tofu to the marinade and let it sit for at least 30 minutes, ideally overnight. Do not discard the marinade.
Coat Fish Fillets
Add your whole wheat flour, salt, and pepper to one bowl and your breadcrumbs to another. Remove the tofu from the marinade and dunk your tofu into your whole wheat flour (one fillet at a time), then dip it back into the marinade, followed by a final breadcrumbs coating.
Air Fry Breaded Tofu
Arrange the breaded tofu fillets in the air fryer basket, making sure not to overcrowd them. Air fry for 10-12 minutes or until they turn golden brown and crispy. If you don’t have an air fryer, you can bake the coated tofu in a preheated oven at 400f for 35-40 minutes flipping halfway through.
Make Vegan Tartar Sauce
While your vegan fish cooks,, prepare your easy Vegan Tartar Sauce. Make your tartar sauce by mixing all of the ingredients into a bowl. Season generously with salt and pepper to taste. Mix everything well until the sauce reaches a smooth and creamy consistency.
Make the Fries
Wash and slice the Yukon gold potatoes into thin slices. Toss them in a bowl with cornstarch, salt, and pepper to coat evenly. Arrange the potato slices on a baking sheet and bake at 400°F for 30-40 minutes, or air fry at 400f for 15-20 minutes flipping halfway through, until they are crispy and golden brown.
Steaming the Green Peas
Steam or boil the green peas until they are tender but still retain their vibrant green color. This will take about 3-5 minutes. Drain any excess water and set them aside.
Serve your Vegan Fish and Chips
Arrange the tofu “fish” on a plate alongside the fries and steamed green peas. Serve with a generous dollop of the delicious Vegan Tartar Sauce as a dipping sauce.
Recipe Tips For Vegan Fish and Chips
- Add some miso: Elevate the flavour profile by adding some miso to the tofu marinade for a perfect umami flavour!
- Make vegan fish tacos: Transform your crispy vegan fish into delicious vegan fish tacos! Simply place the flavorful “fish” fillets in flour tortillas, and top them with shredded lettuce, diced tomatoes, and a drizzle of the vegan tartar sauce.
- Add chopped Pickles to the vegan tartar sauce for added flavor.
- Experiment with seasonings: Use old bay seasoning or add seasonings of your choice to the wheat flour.
- Make it gluten-free! Swap whole wheat flour with gluten-free flour and use gluten-free panko breadcrumbs.
- Try different dips: While the classic vegan tartar sauce is a perfect dipping sauce for this crispy “vegan fish,” don’t be afraid to try other dipping sauces. Go for vegan sriracha mayo for a spicy twist.
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Vegan Fish and Chips
Ingredients
- 2 blocks tofu (400g each)
For Marinade
- 3 cups vegetable broth
- 2 nori sheets (shredded)
- 4 tbsp rice wine vinegar
- ¼ tsp garlic powder
- 2 tbsp caper brine
- ½ lemon Juice
- Salt to taste
- 3 cups green peas
For Coating
- 1 cup whole wheat flour
- ½ tsp Salt
- ½ tsp pepper
- 2 cups whole wheat panko breadcrumbs
Vegan Tartar Sauce
- 1 cup coconut yogurt
- 1 tsp Dijon mustard
- 1 lemon Juice
- 1.5 tbsp dried dill
- ½ small clove garlic grated
- 2 tbsp chopped capers
- Salt and pepper to taste
For the fries
- 6 Yukon gold potatoes
- 1 tbsp cornstarch
- Salt and pepper to taste
Instructions
- Press your tofu to remove the liquid so it can absorb the marinade.
- Slice your tofu into your desired size and shape. I like to cut mine into ‘fish’ shapes. I got 6 ‘fish filets’ out of 2 blocks of tofu.
- Make very shallow slices onto both sides of the tofu to absorb that delicious marinade and to make it look more like fish!
- Make the marinade in a container big enough to fit the tofu slices. Add everything together and mix well to combine.
- Add the tofu to the marinade and let it sit for at least 30 minutes, ideally overnight. Do not discard the marinade.
- Add your whole wheat flour, salt, and pepper to one bowl and your breadcrumbs to another.
- Dunk your tofu into your whole wheat flour, then dunk it briefly back into the marinade, then coat it in breadcrumbs.
- Air fry your tofu at 400f for 10-12 minutes or until crispy.
- Make your tartar sauce by mixing together all of the ingredients in a bowl. Season generously with salt and pepper to taste.
- To make your fries slice them into thin slices. Add them to a bowl and toss in cornstarch, salt and pepper. Bake at 400f for 30-40 minutes, flipping halfway through or air fry at 400f for 15-20 minutes.
- Steam or boil your green peas.
- Serve with your fries, green peas, tofu fish, and vegan tartar sauce, and enjoy!