40 Fish-Free for Life: Why Plant Omega-3s are Better for You and the Environment
Tofu ‘Fish’ Fingers
n 4 50g/1 lb firm tofu, drained
n 1 20g/4oz fine cornmeal (polenta) OR 75g/2½ oz white flour
Makes 8-12 sticks (about 4 servings)
n 6 0g/2oz flaked almonds
n 2 tsp paprika
Prep time: 45 minutes: 15 minutes preparation, 30 minutes cooking
n 2 tsp nori flakes
n 1 tsp salt
This recipe is adapted from the Vegan Lunch Box
n ½ tsp onion powder
www.veganlunchbox.com.
n ½ tsp garlic powder
n ¼ tsp dried dill
Nori is a sea vegetable more commonly used to wrap round sushi, so
n Freshly ground black pepper, to taste
you may already have tried this wonderful product. It’s a good source
n 80ml/3fl oz unsweetened soya milk
of protein, calcium and vitamin A.
n J uice of 1 lemon
n O live oil or olive oil spray
1 Preheat the oven to 200ºC/100ºF/Gas Mark 6.
2 Line a baking sheet with greaseproof paper and lightly coat with olive oil.
Set aside.
3 Make the coating mixture by blending the cornmeal or flour, almonds,
paprika, nori, salt, onion and garlic powder, dill, and black pepper until
most of the almonds have been turned into a coarse meal, with a few
larger pieces of almond remaining.
4 Pour the mixture into a wide baking dish or similar.
5 Place the soya milk in a bowl next to the coating mixture.
6 Cut the tofu into fish finger-shaped slices – they should be about 1cm/just
under ½ inch deep.
©
Chava Eichner
7 Working with one piece at a time, dip the tofu into the soya milk, then toss
gently in the coating mixture until evenly covered.
8 Place tofu fingers on the prepared baking sheet. When they are all done,
sprinkle them lightly with olive oil or oil spray.
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52