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–+ servings
vegan fish tofu
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5 from 10 votes

Vegan Fish

This vegan fish is soft, refreshing, juicy, lemony, and full of Mediterranean flavours. It's baked in the oven, with cherry tomatoes, olives, and lemon, and wrapped in baking paper to concentrate its aroma and keep it juicy.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Main Course
Cuisine: Italian
Keyword: Plant-Based, Vegan
Servings: 3 people
Calories: 229kcal
Author: Nico

Equipment

  • baking paper

Ingredients

  • 8 ounces tofu firm or extra firm
  • 12 cherry tomatoes
  • 30 small olives black or green
  • 21 capers
  • 1 sheet nori seaweed cut in 3 pieces
  • 3 thin slices lemon
  • 2-3 tablespoons extra virgin olive oil
  • 3 cloves garlic
  • salt & pepper
  • 1 tablespoon parsley finely chopped
USA - Metric

Instructions

  • Preheat the oven to 350F (180C).
    Cut 6 slices of tofu, ⅕ of an inch (0.5 cm) thin. Then cut 3 nori pieces. Each portion is made of 2 slices of tofu, and the nori sheet should be of the size of those two sizes of tofu put together.
    Cut 3 thin slices of lemon, then cut each lemon slice in half. You should have 6 half-pieces of lemon.
    slicing the tofu
  • Prepare 6 pieces of parchment paper. Half the size of a standard oven baking tray is enough.
    Then, put a piece of nori sheet on top of 3 pieces of parchment paper and season it with salt.
    Now add two tofu pieces on top of the nori sheet, then season them with salt, pepper, and olive oil.
    tofu slices on top of nori sheet
  • Add 1 piece of lemon on top of each tofu slice. Then, for each portion, add 4 cherry tomatoes (cut in half), 10 olives, 7 capers, 1 crushed clove of garlic.
    Season each tomato with salt and pepper and a few drops of olive oil.
    tofu seasoned with lemon, tomatoes, olives and capers
  • Cover each portion with the remaining parchment paper, and seal the edges, by folding and crushing the edge with your fingers. Put the three wraps on a baking tray and bake at 350F (180C) for 30 minutes.
    baked tofu wrapped in parchment paper
  • Serve the whole wrap on a plate. You can remove the top part before serving it, or let the person who eats it remove it themselves and have a surprise effect. I love to see the smile on people's faces when they open the wrap.
    Sprinkle with freshly chopped parsley before eating.
    vegan fish

Nutrition

Calories: 229kcal | Carbohydrates: 7g | Protein: 9g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Potassium: 183mg | Dietary Fiber: 3g | Sugar: 2g | Vitamin A: 541IU | Vitamin B6: 1mg | Vitamin C: 17mg | Vitamin E: 3mg | Vitamin K: 10µg | Calcium: 140mg | Folate: 12µg | Iron: 2mg | Manganese: 1mg | Magnesium: 13mg | Zinc: 1mg