Tofu Fish Fillet
Total time
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–minPrep time
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Ingredients
- 12 ounces super protein tofu
- 2 whole whole wheat bread slices
- 1 tbsp kelp
- ½ tsp onion powder
- ½ tsp garlic powder
- ¼ tsp Old Bay seasoning
- ½ cup nondairy milk
Instructions
Preheat oven to 350F. Line a baking sheet with parchment paper and set aside. Cut tofu into 5 slices (or smaller pieces for nuggets) and set aside. Place bread slices in food processor and process until crumbs form. Add spices and Old Bay to taste, a few dashes of black pepper to bread crumbs and process for 1 more minute. Transfer breading mixture to a shallow bowl.
From here, you can bread the tofu one of two ways: lightly spray one side of the tofu with your oil spray can and press the breading into one side of the tofu (giving one side a thick, flaky crust) or dip the tofu into soymilk and lightly batter the entire fillet. Bake 25-30 minutes and serve tucked into warm pitas with chopped lettuce and papaya salsa.
Nutrition
Servings per batch: 5
- Calories: 58
- Fat: 2.90g
- Carbohydrate: 2.90g
- Dietary Fiber: 0.70g
- Sugars: 1.80g
- Protein: 6.50g
Total time
–minCook time
–minPrep time
–minIngredients
12 ounces super protein tofu- 2 whole whole wheat bread slices
- 1 tbsp kelp
- ½ tsp onion powder
- ½ tsp garlic powder
- ¼ tsp Old Bay seasoning
- ½ cup nondairy milk
Instructions
Preheat oven to 350F. Line a baking sheet with parchment paper and set aside. Cut tofu into 5 slices (or smaller pieces for nuggets) and set aside. Place bread slices in food processor and process until crumbs form. Add spices and Old Bay to taste, a few dashes of black pepper to bread crumbs and process for 1 more minute. Transfer breading mixture to a shallow bowl.
From here, you can bread the tofu one of two ways: lightly spray one side of the tofu with your oil spray can and press the breading into one side of the tofu (giving one side a thick, flaky crust) or dip the tofu into soymilk and lightly batter the entire fillet. Bake 25-30 minutes and serve tucked into warm pitas with chopped lettuce and papaya salsa.
Nutrition
Servings per batch: 5
- Calories: 58
- Fat: 2.90g
- Carbohydrate: 2.90g
- Dietary Fiber: 0.70g
- Sugars: 1.80g
- Protein: 6.50g
