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+ servings
italian style vegan fish
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5 from 2 votes

Vegan Fish Bake

We hope you liked this Italian style vegan fish with delicious mediterranean ingredients :-)
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Main Course
Cuisine: Italian
Keyword: Plant-Based, Vegan
Servings: 2 people
Calories: 359.34kcal
Author: Nico


  • 300 grams kale
  • 220 grams organic firm tofu
  • 200 grams cherry tomatoes
  • 50 grams black olives pitted
  • 30 grams capers pickled
  • 20 grams flat leaf parsley finely chopped
  • 3 grams nori seaweed 1 sheet, finely minced
  • 6 thin slices organic lemon
  • 2-3 tbsp extra virgin olive oil
  • 2 cloves garlic
  • 2 tsp sea salt
  • 1 tsp black pepper


  • Finely mince the nori sheet, then cut the tofu into 8mm |0.3 inch slices and cover it with the minced nori sheet and season with sea salt. This will give the tofu the sea flavour.
  • Place the tofu slices side by side on a baking tray with parchment paper.
  • Add 3 lemon slices (very thinly sliced) on top of each tofu slice.
  • Then add the capers, olives, chopped cherry tomatoes, sea salt, pepper, crushed garlic cloves, finely chopped parsley, and drizzle with extra virgin olive oil.
  • Cover with another sheet of parchment paper and seal the tofu inside the two sheets of parchment paper. Make sure you seal it well as you want 1) the cooking juice to stay inside 2) the steam to cook the ingredients.
  • Bake in the oven at 180˚C | 360˚F for 30 minutes.
  • Take out of the oven, cut the wrapping with a pair of scissors and plate the "fish" on a bed of crispy kale.
  • To make the crispy kale, just season the kale with a pinch of salt and a drizzle of olive oil, then bake it in the oven for about 15 minutes.
  • This dish is best served with a side of our naturally vegan Italian style roasted potatoes.



Calories: 359.34kcal | Carbohydrates: 23.98g | Protein: 18.49g | Fat: 24.45g | Saturated Fat: 3.21g | Dietary Fiber: 3.47g | Sugar: 3.21g | Calcium: 411.73mg | Iron: 5.29mg