How to Make Vegan Fish With Teriyaki Sauce
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I grew up in Herzliya (a coastal city in Israel), and spent most of my childhood at the beach or in the fields and citrus groves near home. That's why I don't eat fish: I don't want to support the food industry's systematic destruction of the sea.
I don't want to damage that delicate ecosystem. If keeping fish out of my mouth is what it takes, that's a pretty small price to pay.
I'll admit it: I miss the taste of fish, especially in Asian-style dishes. That combination of salty, tangy flavors and a deep taste of the sea is something I still crave.
This recipe is my attempt to bring back those familiar, favorite flavors without harming the sea.
Yep, it's vegan fish.
About the Recipe
The base is tofu blended with a little soy milk, salt, crushed garlic, and nutritional yeast. Those ingredients work together to build a deeper, savory umami flavor.
To give the patties that fish-like, ocean flavor, I use nori, which also doubles as the fish's "skin."
The quick teriyaki sauce combines soy sauce, vinegar, chili oil, and crushed garlic. It's optional, but it adds a lot. And honestly? It's ridiculously good.
Vegan Fish Nutrition
One serving of vegan fish, out of 8 servings, contains:
- 110 calories
- 7.7 g protein
- 2 g carbohydrates
- 8 g fat (including 1.25 g saturated fat)
Looking for another tofu recipe?
How to Make Vegan Fish
Ingredients
For the Fish
- 300 g (10.6 oz) firm tofu
- 3 tablespoons unsweetened soy milk
- A pinch of salt
- 1 garlic clove, crushed
- 2 teaspoons nutritional yeast
- 1 sheet nori, for sushi
- 2 teaspoons sesame oil
- A pinch of all-purpose flour
For the Sauce
- 3 tablespoons dark soy sauce
- 3 tablespoons vinegar
- 1 teaspoon chili oil
- 1 garlic clove, crushed
To Serve
- A sprinkle of sesame seeds
Instructions
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Process the tofu in a food processor until it has a grainy texture.
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Add the soy milk, garlic, salt, and nutritional yeast. Continue processing until the mixture is sticky.
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Cut the nori sheet into 8 equal pieces.
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Dust each piece of nori with a little flour. Using a spoon, spread an even layer of the tofu mixture over each piece.
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Heat the sesame oil in a skillet over low heat.
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Once the oil is hot, gently place the tofu-topped nori in the skillet, nori side down.
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Pan-fry for about 1–2 minutes, until the nori is slightly crisp, then carefully flip.
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Use a spatula to lift the pieces out of the skillet.
Make the Sauce
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Add the soy sauce, vinegar, garlic, and chili oil to the hot skillet and stir well.
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Return the tofu-topped nori to the skillet and cook for a few seconds, until it absorbs the sauce.
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Brush a little sauce over the pieces and remove from the heat.
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Serve over rice with a sprinkle of sesame seeds on top.
