How to Make Delicious Vegan Fish with Lentil Tofu at Home
Vegan Fish with Lentil Tofu: A Healthy and Delicious Recipe, Guten-Free, Soy-Free

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Ingredients

Adjust Servings:
4 Slices Lentil tofu
Ingredients for marinating tofu:
1 Onion Grated onion
1 Garlic grated garlic
1 small spoon Salt
1 small spoon Black pepper
1 Lemon
2 Spoon Olive oil
1 Spoon Smoky spice
1 small spoon Paprika powder
1 small spoon Red pepper
1 small spoon Nutmeg Hindi
1 small spoon Thyme powder
1 small spoon Turmeric
Ingredients for frying
2 Spoon White flour
1 Spoon corn flour
1 Spoon Corn starch
1 Spoon Baking Powder
300 g Toasted flour
1 cup Water
1 small spoon Salt
1 small spoon Black pepper

Nutritional information

250
Calories
15g
Protein
10g
Total Fat
1g
Saturated Fat
2g
Polyunsaturated Fat
0g
Cholesterol
250mg
Sodium
400mg
Potassium
25g
Carbohydrates
5g
Fiber
3g
Sugars
100mg
Calcium
2mg
Iron
5mg
Magnesium
1mg
Manganese
100mg
Phosphorus
1mg
Zinc

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It is a delicious and healthy vegan fish recipe made with lentil tofu, vegetables, and a crispy coating and is packed with protein.

Features:
  • Dairy Free
  • Egg-Free
  • Gluten Free
  • Healthy
  • High calorie
  • Lactose free
  • Nut-free
  • On a Budget
  • Soy-free
  • Suitable for athletes
  • Suitable for pregnant women
  • Vegan
Cuisine:

Ingredients

  • Ingredients for marinating tofu:

  • Ingredients for frying

Directions

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Learn how to make delicious and healthy vegan fish at home with this easy recipe. Made with lentil tofu, this fish is gluten-free, soy-free, and packed with protein.

Before I became a vegan, I loved seafood, shrimp, and crab. I even remember I bought a baby shark, and I was happy to eat that shark. I am really sorry for that time because of my lack of knowledge. From the smell of fish, I enjoyed the shrimp. But since I became a vegan, I didn’t even look for seafood alternatives because I had accepted the vegan lifestyle. I was very happy with my choice, I wish I had come to this knowledge sooner.
When I searched on vegan sites, I found out that there are fish substitutes that are very simple and healthy. So, I decided to create my own recipe with some changes and put it on my page so that you can use this recipe.

Foods High in Omega 3 for Vegetarians and Vegans

On the path of veganism, I was often asked why you don’t eat fish, so where do you get your omega-3 from?
Lentils are a good source of alpha-linolenic acid (ALA), which is an omega-3 fatty acid that the body can convert into other forms of omega-3. Omega-3 fatty acids can help lower blood pressure, reduce inflammation, and protect against heart disease.
I get omega-3 through natural foods that are rich in ALA, include such as :

  • Chia seeds
  • Flaxseeds
  • Walnuts
  • Hemp seeds
  • Soybeans
  • Brussels sprouts
  • Kale
  • Spinach
  • Edamame

Foods High in Omega 3 for Vegetarians and Vegans

Let’s go to an attractive vegan fish recipe that is mostly made with red lentil tofu. The color of red lentils is similar to salmon, and it is very delicious. But I made this vegan fish with green lentil tofu, and because I used smoky spices inside this tofu, This recipe is very similar to smoked fish. I am sure anyone trying this vegan fish will love it. I have already taught the tofu lentil recipe; click on the link.

If you’re looking for a healthy and delicious vegan fish recipe, I highly recommend this one. It’s perfect for a quick and easy weeknight meal.

Tips and tricks:

  • Use aromatic vegetables to flavor the tofu. This will give the vegan fish a more authentic flavor. Some good options include onions, garlic, ginger, and herbs like dill, parsley, and cilantro.
  • One of the main points of making vegan fish is to flavor the tofu, that is, flavor the tofu with fresh and aromatic vegetables If you use a lot of aromatic spices to flavor the tofu from the beginning, there is no need to marinate it. Just dip the tofu in breadcrumbs and fry it.
  • You can use any type of tofu you like, but firm or extra-firm tofu will work best for this recipe. Common choices for vegan fish substitutes include tofu and mushroom tempeh.
  • Shape the tofu into fish-like shapes. This is optional, but it will make the vegan fish look more like the real thing. You can use a knife or a cookie cutter to cut the tofu into fillets or steaks.
  • If you don’t have all of the spices listed, you can use a pre-made vegan fish seasoning blend.
  • To make the vegan fish even more crispy, you can air fry it instead of frying it in oil.
  • Coat the tofu in breadcrumbs to make it crispy. This is essential for getting a good texture. You can use regular breadcrumbs or panko breadcrumbs for a crispier result.
  • Use nori sheets or smoked spices to add a fishy flavor. Nori sheets are a traditional ingredient in sushi, but they can also be used to add a fishy flavor to vegan fish. If you don’t have nori sheets, you can use smoked spices instead.

 

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Steps

1
Done

Lentil tofu is the main base of vegan fish recipes

To make vegan fish, be sure to prepare lentil tofu in advance. You can find a recipe for lentil tofu here» https://vegi1.org/recipe/lentil-tofu/

2
Done

Marinating tofu

In a bowl, combine the following spices: grated onion, grated garlic, lemon juice, nutmeg, salt, pepper, smoked spice, thyme powder, and paprika powder.

3
Done

Mix the spices together until well combined.

4
Done
2 hours

Pour the spice mixture over the lentil tofu and let it marinate for 1-2 hours.

5
Done
2 hours

Put aromatic vegetables such as dill, parsley, and coriander on the fish and close the lid so that the fish is marinated for one to two hours and absorbs the good flavor and aroma.

6
Done

Ingredients for frying Vegan Fish

You don't need eggs. In a separate bowl, combine the following ingredients: white flour, corn flour, cornstarch, breadcrumbs, salt, black pepper, and baking powder.

7
Done

Add water to the breading mixture and mix until it forms a thick batter.

8
Done

Dip the marinated tofu in the batter, then coat both sides with breadcrumbs.

9
Done

Then coat both sides with breadcrumbs.

10
Done
3 minutes

Heat oil in a frying pan over medium-high heat. Fry the tofu for 2-3 minutes per side, or until golden brown and crispy.

11
Done

Serve the vegan fish hot and enjoy!

Our vegan fish is ready with a smoky, crispy and delicious taste

Avatar of Zahra Radan

Zahra Radan

I'm Zahra, and I have been a vegan for 5 years; I publish raw vegan and vegan recipes on VEGi 1 site. I have vegan recipes for all days and meals that even non-vegetarians will love. I try to prove that you will not miss any delicious food by changing to a vegan lifestyle. If you make this dish, share the photo on Instagram or Facebook and tag me with @vegifamily and #vegi1.

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