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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 78.5
  • Total Fat: 2.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 540.7 mg
  • Total Carbs: 6.9 g
  • Dietary Fiber: 1.3 g
  • Protein: 9.3 g

View full nutritional breakdown of Tofu "Fish" Sticks calories by ingredient
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Tofu "Fish" Sticks

Submitted by: LYWHITE
Tofu

Introduction

Okay, I confess that these taste nothing like fish sticks, but they taste delicious with tartar sauce or cocktail sauce(which was the point for me!). They are really just a healthier, low-carb version of a breaded tofu stick, which would taste great with just about any dipping sauce! This recipe is a combination of two similar recipes that I had in my cookbooks, with some modifications to made them healthier and tastier! Okay, I confess that these taste nothing like fish sticks, but they taste delicious with tartar sauce or cocktail sauce(which was the point for me!). They are really just a healthier, low-carb version of a breaded tofu stick, which would taste great with just about any dipping sauce! This recipe is a combination of two similar recipes that I had in my cookbooks, with some modifications to made them healthier and tastier!
Number of Servings: 4

Ingredients

    - 1 package firm or extra firm tofu (The extra firm will hold up better and will be easier to use, but I like to use the lite tofu to save calories and fat, which only comes in firm)
    - 1/3 cup red wine vinegar
    - 1 tablespoon soy sauce
    - 1/4 cup wheat germ
    - 1 teaspoon basil
    - 1 teaspoon oregano
    - 1/2 teaspoon salt-free herb-and-spice seasoning mix (I like the one made by Spike)
    - 1/2 teaspoon salt
    - lemon wedges (for garnish)

Directions

- Preheat oven to 425 degrees F.
- Drain and press tofu.
- Cut tofu into 1/2 inch thick slices and then into 1/2 inch wide sticks.
- Mix together soy sauce and red wine vinegar and then pour over tofu sticks. Marinate for at least one hour. (I have marinated for less time, though, and they still come out pretty good.)
- Combine the wheat germ, seasoning mix, salt, basil, and oregano into a plastic storage bag and shake lightly to mix.
- Place the tofu sticks in the bag (a few at a time) and shake gently to coat the tofu with the wheat germ mixture.
- Arrange tofu sticks on a lightly oiled nonstick baking sheet and bake until golden and firm, about 12 to 15 minutes.
- Sprinkle tofu sticks with lemon juice and serve with dipping sauce of choice (I like tartar or cocktail sauce).

Number of Servings: 4

Recipe submitted by SparkPeople user LYWHITE.






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