Tofu "Fish" Sticks Recipe

Atkins Tofu "Fish" Sticks
Net Carbs
Prep Time: 15 Minutes
Cook Time: 30 Minutes
Phase: Phase 2
Difficulty: Difficult
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









calculator How to Calculate Atkins Net Carbs

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)



  • 0 1/2 tsp GARLIC POWDER Topco Associates, Inc.
  • 0 1/2 cup Soy Milk
  • 0 1/2 tsp Dill (Dried)
  • 1 tbsp (1/8 cup) Kelp Seaweed
  • 0 1/4 cup Whole Grain Soy Flour
  • 1 tablespoon EXTRA VIRGIN OLIVE OIL Salov North America Corp.
  • 1 tsp SALT Morton Salt, Inc.
  • 0 1/2 tsp ONION POWDER The Moran Group Incorporated
  • 0 1/2 tsp BLACK PEPPER Finlay Extracts & Ingredients USA, Inc.
  • 0 1/4 cup Organic 100% Whole Ground Golden Flaxseed Meal
  • 2 tsp PAPRIKA Mojave Foods Corporation
  • 16 oz Firm Silken Tofu


  1. Preheat oven to 400°F.  Spray parchment paper on a sheet pan with olive oil spray and set aside.
  2. Combine flax meal, soy flour and all spices, mix well.  The kelp give this recipe a fish flavor, it is optional.
  3. Cut tofu into 1/2 inch slices.  Dip slices into soy milk and then into the soy flour mixture to coat.  Place 1 inch apart onto sheet pan.  Sprinkle with olive oil.
  4. Bake for 15 minutes, turn over and bake for an additional 15 minutes till crispy and browned.  Serve with a squeeze of lemon juice and tartar sauce.

Cooking Tip

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