Tofu Fish Fillet

Picture of Tofu Fish Fillet

Nutritional Information

  • Servings Per Batch: 5
  • Calories 58
  • Fat 2.90g
  • Carbohydrate 2.90g
  • Dietary Fiber0.70g
  • Sugars1.80g
  • Protein 6.50g
Total Time
Cook Time
Prep Time



Preheat oven to 350F. Line a baking sheet with parchment paper and set aside. Cut tofu into 5 slices (or smaller pieces for nuggets) and set aside. Place bread slices in food processor and process until crumbs form. Add spices and Old Bay to taste, a few dashes of black pepper to bread crumbs and process for 1 more minute. Transfer breading mixture to a shallow bowl.

From here, you can bread the tofu one of two ways: lightly spray one side of the tofu with your oil spray can and press the breading into one side of the tofu (giving one side a thick, flaky crust) or dip the tofu into soymilk and lightly batter the entire fillet. Bake 25-30 minutes and serve tucked into warm pitas with chopped lettuce and papaya salsa.