Vegan Rainbow Trout

Experience the ultimate plant-based seafood transformation with this Vegan Rainbow Trout recipe, a stunning and delicious alternative crafted entirely from wholesome, everyday ingredients. Made with extra-firm tofu as the base, this recipe recreates the look and feel of trout fillets using a mix of beet juice, soy sauce, and nori sheets for authentic flavor and vibrant presentation. A hint of smoked liquid flavor and a crispy nori "skin" elevate the dish, while a layer of fluffy mashed potatoes adds a unique, flaky texture. Perfectly pan-seared to golden perfection, this vegan creation is not only quick to prepare—taking just 30 minutes from start to finish—but also bursting with bold flavors and eye-catching colors. Serve with chopped parsley and lemon wedges for a fresh, zesty finish that will wow both vegans and seafood lovers alike. Ideal for dinner parties or a creative weeknight meal, this recipe proves plant-based cooking can be as innovative as it is satisfying.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 2

Ingredients

• 1 block (~14 ounces) extra-firm tofu
• 2 sheets nori sheets
• 2 tablespoons beet juice (for coloring)
• 2 tablespoons soy sauce
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 0.5 teaspoon smoked liquid flavor (optional)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup mashed potatoes (for texture)
• 2 tablespoons fresh parsley (chopped, for garnish)
• 4 pieces lemon wedges (for serving)

Directions

Step 1

Press the tofu block to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top. Let it press for 15 minutes.

Step 2

Cut the tofu block in half lengthwise to create two flat fillet-shaped pieces that mimic the size and shape of rainbow trout fillets.

Step 3

Carefully shave off thin strips of nori sheets to create 'skin.' Set these strips aside.

Step 4

In a bowl, mix beet juice, soy sauce, lemon juice, olive oil, garlic powder, paprika, smoked liquid flavor (optional), salt, and black pepper to create a marinade.

Step 5

Brush the marinade generously over both sides of the tofu fillets. Use extra marinade on one side to apply the 'skin' strips from the nori sheets. Press the strips firmly onto the tofu so they adhere.

Step 6

For a realistic texture, spread a thin layer of mashed potatoes on the nori-free side of each fillet. Smooth it out evenly.

Step 7

Heat a non-stick skillet over medium heat. Add a little oil if necessary to prevent sticking.

Step 8

Place the tofu fillets in the skillet, with the 'skin' side facing down. Cook for about 4-5 minutes, until the edges are crispy and the nori is slightly charred.

Step 9

Flip the tofu fillets carefully and cook the other side for an additional 3-4 minutes, until the mashed potatoes firm up slightly and turn golden brown.

Step 10

Remove the fillets from the skillet and plate them. Garnish with fresh parsley and serve with lemon wedges for a zesty finish.

Nutrition Facts

Serving size	(623.1g)

Amount per serving	% Daily Value*
Calories	822.0

Total Fat 47.9g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 1.4g
Cholesterol 2.9mg	0%
Sodium 2559.7mg	0%
Total Carbohydrate 41.7g	0%
Dietary Fiber 14.7g	0%
Total Sugars 8.9g
Protein 68.8g	0%

Vitamin D 0IU	0%
Calcium 2786.7mg	0%
Iron 13.0mg	0%
Potassium 1646.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.4%

Protein: 31.5%

Carbs: 19.1%