Crispy seaweed “fish” sandwich with furikake tartar sauce

These crispy, plant-based "fish" sandwiches gain their seaworthy flavor from seaweed. Soak tofu in a briny seaweed marinade, bread and fry it, top with umami-rich furikake tartar sauce, and serve on a bun. You can also shape the vegan sandwich patties into sticks for a plant-based “fish stick” recipe.

Recipe by Alexandra Caspero, MA, RD, RYT for Food + Planet
(Makes 4 sandwiches)

Prep time: 30 minutes
Cooking time: 15 minutes
Total time: 2 hours, including marinating time

Ingredients

Furikake tartar sauce

• 1/4 cup vegan mayonnaise
• 2 teaspoons furikake (see notes)
• 1/2 teaspoon lemon juice

Crispy seaweed “fish” sandwich

• 1 cup vegetable broth
• 2 tablespoons ground nori (see notes)
• 1 tablespoon kelp granules
• 1 tablespoon miso paste
• 1 teaspoon fresh or dried dill
• 1 teaspoon caper brine (liquid from jarred capers)
• 2 tablespoons rice wine vinegar, divided
• 1/4 teaspoon salt
• 1 (15-ounce) block super firm or extra firm tofu, drained and pressed (see notes)
• 1/4 cup + 2 tablespoons flour, divided
• 1 teaspoon baking powder
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 cup plant-based milk, plain, unsweetened
• 2 cups breadcrumbs (panko or regular)
• 1/4 cup oil, for frying (see notes)
• 4 whole-grain hamburger buns

Preparation

1. Make the furikake tartar sauce. Whisk together mayonnaise, furikake, and lemon juice until smooth. Set aside.
2. Whisk together the broth, nori, kelp, miso paste, dill, caper brine, 1 tablespoon vinegar, and salt in a large, shallow bowl.
3. Slice the tofu along the horizontal length of the block into 4 (1/2-inch-thick) cutlets. Lightly score each piece of tofu with a fork, and add to the bowl with the nori broth mixture. Let marinate for at least 1 hour or overnight.
4. Remove the tofu from the marinade and pat dry. Stir together 1/4 cup flour, baking powder, garlic powder, and onion powder in a bowl. In a separate bowl, whisk together the milk, the remaining 1 tablespoon of vinegar, and the remaining 2 tablespoons of flour. Place the breadcrumbs in a separate bowl.
5. Dredge each tofu cutlet in the dry flour mixture, then the wet milk mixture, then the breadcrumbs, then again in the wet milk mixture and the breadcrumbs.
6. Add oil to a skillet (filling it about 1/2 inch). Heat the oil until it is about 350 degrees, or it sizzles when a small amount of breadcrumbs are added. Fry each piece of tofu until golden on both sides. Transfer to a wire rack.
7. Serve 1 tofu cutlet on each hamburger bun with about 1 tablespoon of the furikake tartar sauce.

Notes: Furikake is a mixture of sesame seeds, seaweeds, herbs, salt, and, often, fish flakes, though you can find many brands that don’t include fish. You can find it in well-stocked grocery stores in the spice or international aisles, online, or in Asian markets.

To make ground nori, add nori sheets to a mini food processor or spice grinder and grind until a powder. If you don’t have a food processor or spice grinder, finely chop the nori sheets.

Pressing the tofu will make for a firmer culet. To press, remove the tofu from its package and slice it into 1/2-inch-thick steaks. Wrap each piece in a kitchen towel or paper towel, then place a heavy object on top, such as a skillet. Let sit for 10 minutes to remove most of the water.

If you have Old Bay seasoning, you can use it either in addition to the garlic and onion powders or in the breadcrumb mixture. This will add a more fish-like flavor. 

To reduce both calories and fat, make these cutlets in an air fryer. Air fry at 350 degrees for 10–12 minutes, flipping halfway through. 

Depending on the size of your skillet, you may need more or less oil to cover the tofu pieces. If you are frying them in batches, the oil may need to be changed in between batches, as breadcrumb residue will burn and create an off-flavor. 

Nutritional information (per serving): (1 sandwich with bun and 2 tablespoons sauce): 522 calories, 27 g fat, 4 g saturated fat, 0 mg cholesterol, 778 mg sodium, 49 g carbohydrate, 6 g fiber, 6 g total sugar, 15 g protein

Meet the dietitian

Alexandra Caspero

Alexandra Caspero MA, RD, RYT, is a Registered Dietitian, plant-based chef, co-founder of Plant Based Juniors, owner of Delish Knowledge, and author of Fresh Italian Cooking for the New Generation and The Plant-Based Baby and Toddler. Find Alexandra on Instagram at @delishknowledge.  

Food + Planet is a collective, visionary 501c3 organization aimed at empowering health professionals to be leaders in sustainable food systems.