Tofu 'Fish' Taco Recipe
Battered pan fried tofu in corn tortillas with cole slaw & tartar sauce
Vegan Tofu 'Fish' Taco Recipe from Stephanie Littlefield, The Post College Cooking Life, winner of our Sept. 2013 tofu recipe contest.
Stephanie's winning tofu taco recipe is a messily scrumptious vegan update of a much loved fast food, with the deep fried fish sticks replaced by corn meal battered, pan fried firm tofu with bake or broil option.
Just so you know, pan frying makes these tofu tacos truly outstanding! Baking or broiling, not so much.
Total prep & cook time: 45 min
Nutrition Info Per serving, 156g: 265 cal, 93 calories from fat, 36g carb, 11g fat, 296mg sodium, 3g fiber, 9g protein, 2g Sugars; low Cholesterol; Estimated glycemic load 20
- 1/2 pkg extra firm tofu
- Braggs liquid aminos or soy sauce for marinade
- 3/4 c fine corn meal
- 1/2 c all purpose flour (for gluten free, use all purpose gf flour + 1 Tbsp gr flax seed + 1/4 tsp xanthan gum)
- 1 pinch turmeric
- 1 pinch paprika
- 1 cup cold soy milk
- 1 Tbsp sunflower seed oil
- 1 Tbsp Braggs liquid aminos or soy sauce
- 1/2 tsp garlic salt
- 1 tsp dried thyme leaf
- Fresh ground black pepper
- 2 - 4 Tbsp oil for frying tofu
- 8 small corn tortillas
- 1 cup finely shredded green cabbage
- 1/3 cup shredded carrot
- 2 green onions, sliced thin - use the whole onion, green and white parts
- 1 Tbsp minced cilantro or parsley
- 1/4 c Veganaise or vegan tofu mayo
- 1 tsp apple cider vinegar or white vinegar
- 1/2 tsp sugar or agave nectar
- Seasonings (garlic salt, pepper, etc.)
- Optional: Chopped cilantro for garnish
- Optional: Vegan tartar sauce or mayo
- Optional: Lime slices
Press the Tofu:
- Drain the tofu and wrap in a dish towel or paper towels or put in a ziploc bag
- Weight tofu with a stable, heavy object - heavy enough to press the tofu
- Let tofu sit for 15 - 20 minutes, until excess water has been expressed
Make the Coleslaw:
- Add cabbage, carrots, and onions to a bowl and combine well
- In a small container combine mayo, vinegar, sweetener, seasoning and stir until well blended
- Pour the sauce into the cabbage mixture, mix well, and let it sit to soak up the flavors. Add a few drops of water if needed to thin the sauce.
Prepare the Tofu Sticks:
- Heat a large frying pan on medium, and add 2 Tbsp high heat oil for frying
- Slice the tofu into pieces about 1/2 inch thick, 3/4 inch wide, 3 inches long
- Add the corn meal to a shallow bowl
- Combine the flour, garlic powder, thyme leaf, paprika and turmeric in a separate bowl
- Blend the soy milk, oil, Braggs or soy sauce in a blender or with a whisk
- Combine the milk and flour mixtures with a whisk in a bowl to make a smooth batter
- Take a piece of tofu, dip into cornmeal, dip into batter until covered, then dip into cornmeal one last time
- Add tofu sticks to the frying pan as they are dipped and fry until brown and crispy on each side
- Add more oil to the pan as needed
- Drain the tofu sticks on layers of paper towels to absorb some of the oil from frying
- Low Fat Cooking: Preheat oven to 400 degrees F. Lay breaded tofu sticks on an oiled pan or line pan with parchment paper. Bake for 20 - 30 minutes until lightly browned. OR cook under broiler until browned, turning once
Assemble the Tacos:
- Heat a dry frying pan on medium high
- Heat the tortillas, flipping back and forth until they soften up. That only takes a minute
- For each taco, lay a tortilla flat on a plate, place two pieces of battered tofu, cabbage slaw, and optional additions
- Fold over the taco, grab some napkins and enjoy!
Personal Disclaimer: The first time I made these tofu sticks I baked them. The result was hard and dry, and only a little better when I added oil and soy milk to the batter and broiled them. Baked tofu, although delicious, doesn't give the soft on the inside, crunchy on the outside effect. So I recommend frying the breaded tofu, and eating tofu tacos as an occasional treat if you're on a low fat diet. But I warn you, you'll want to eat them all the time!
If you can find them, I recommend Food for Life brand Ezekial 4:9 organic sprouted corn tortillas, which I found in the freezer section at my local natural food store - made from whole sprouted corn (not flour or cornmeal) and they taste wonderful!
Wildwood brand sprouted super firm tofu works well in this recipe, without pressing, and the blocks are just the right shape for cutting into the sticks. I used 1/2 of a 20 oz package.
Basic Tofu Cooking
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