Fishless Fillets

Fishless Fillets

This makes a nice (and healthier) alternative to fish and doesn’t take long.

Product info

  • Nori is a sea vegetable usually wrapped around sushi – those black sheets! It’s a tasty food that is also a good source of protein, calcium and vitamin A. It’s available in larger supermarket branches, Oriental grocers and health food shops as well as online – as sheets or sprinkles. In this recipe it’s being used as an oceanic flavouring, hence sprinkles rather than whole sheet being mixed in.
  • Plain firm tofu – medium firm, firm or extra firm – is best pressed in this recipe if you have time See our tofu guide here Plain firm tofu is slightly more rough textured and is usually used in stir-fried and the like – very different from softer, creamier silken tofu. Well-known brands of firm plain include Cauldron, Dragonfly and Pulmone.
  • Vegan mayonnaise (for tartar sauce recipe below): Follow Your Heart Vegenaise; Plamil – and lots of other brands. Or make your own cheaply and quickly – click here for our popular Aquafaba Mayo!

For more information about fish – health, environment and welfare – check out Viva! Fish-free for Life guide ; Viva! Fish campaign info; Viva!End of the Line Guide and Viva! Fish Report

Not too trickyNot too tricky Gluten free Wheat free
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Preparation time

Cook time

Total time

30 minutes




  • 450g/1lb plain firm tofu – get the extra firm variety if you can (Oriental stores) but otherwise, medium firm such as Cauldron et al will do. Try and press it if you have time – see above
  • 1 tsp egg replacer made to packet instructions (eg 1 tsp Orgran brand + 2 tsp water)
  • 2 tsp nori flakes – see above
  • 2 tbsp soya sauce – use gluten-free (GF) version if appropriate
  • 30g/1oz wheatgerm OR fine breadcrumbs – use GF breadcrumbs eg Orgran if appropriate
  • 30g/1oz white flour, regular or GF
  • ¼ tsp paprika
  • ¼ tsp dried basil
  • Pinch of dried thyme
  • Oil for frying

Tartar Sauce. Makes one jar so halve or quarter the quantities if you prefer less

  • 300ml vegan mayo
  • 2 tsp capers, drained and rinsed
  • 2 tsp sweet pickle – if large lumps, chop fine
  • 1 tsp fresh chives, chopped (optional)

Chopping board, knife, clean teatowel or kitchen paper, small bowl and fork/whisk, measuring spoons, container to mix the dry coating, flat plate or similar, frying pan and fish slice.


  1. Cut the tofu into several ‘steaks’ about ¾ cm/ ¼ inch deep.
  2. Wrap the slices in a tea towel or thick kitchen paper and pat to remove excess moisture.
  3. Beat the egg replacer, soya sauce and nori flakes together in a small bowl and set aside.
  4. Combine the wheatgerm or breadcrumbs with the flour, paprika, basil and thyme on a plate or similar flat dish.
  5. Heat the oil in a large non-stick or heavy frying pan.
  6. Dip each slice of tofu into the egg replacer mixture then coat both sides with the wheatgerm/breadcrumb mixture.
  7. Fry the slices until golden brown on both sides.
  8. Serve with new potatoes and salad or green vegetables and tartar sauce.

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