Tofu Fish Fillet


Picture of Tofu Fish Fillet

Total time

min

Cook time

min

Prep time

min
Crate of vegetables

Ingredients

A boiling pot

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
Print recipe button

Subscribe to the blog!

Or go grab our RSS feed!

Free Recipes

Get 26 of Meal Mentor's Most Popular Recipes for FREE
user
user
Picture of Tofu Fish Fillet

Total time

min

Cook time

min

Prep time

min
Crate of vegetables

Ingredients

A boiling pot

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