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Crunchy Fish Sticks

by Christina Julia

You can call these sea sticks if you want to be more accurate, especially if you use tempeh made with sea vegetables mixed right in. You can also use regular tempeh. Serve these hot in sandwiches, or with a tartar sauce for dipping. They have a
crispy crust and chewy center and make great finger food for kids and adults alike

Crunchy Fish Sticks

Serves: 8 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 1 voted )


  • 8 oz/225 g
  • sea vegetable tempeh
  • ½ cup/60 g unbleached
  • all-purpose/plain flour
  • 2 tbsp nutritional yeast
  • 2 tsp baking powder
  • ½ tsp salt
  • ½ tsp freshly cracked
  • black pepper
  • ¼ cup/60 ml Basic
  • Vegetable Stock
  • (page 49)
  • 2 tbsp Dijon mustard
  • 1 garlic clove, crushed
  • 1 tsp white miso
  • 1½ cups/170 g panko or
  • other dry bread crumbs
  • Canola oil or
  • vegetable oil spray


  • Set up a steamer and bring the water to a simmer. Slice
    the tempeh into eight sticks ½ in/12 mm thick and 4 to
    5 in/10 to 12 cm long. Steam them for 5 minutes over boiling
    water to moisten them. Drain them on a paper towel/
    absorbent paper and pat dry.
  • In a large bowl, whisk together the flour, yeast, baking
    powder, salt, and pepper. In a cup, whisk together the stock,
    mustard, garlic, and miso. Spread the crumbs on a plate.
    Whisk the wet mixture into the flour mixture, then dredge
    the tempeh in it, and roll each slice in panko. Place the
    panko-coated pieces on a plate.
  • In a large frying pan, pour enough oil in the bottom to
    generously coat it. Heat the oil over high heat until shimmering, then add the tempeh pieces. When the oil returns to a sizzle, lower the heat to medium. Turn the pieces when they
    are crisp and browned. Alternatively, preheat the oven to
    425°F/210°C/gas 7. Place a heavy baking sheet/tray in the
    oven for 5 minutes. Take out the sheet/tray, coat with oil
    spray, place the tempeh on the sheet/tray, and spritz the
    tempeh. Bake for 15 minutes, until lightly browned and crisp

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