Tofu Fish Or Not Fish Rezept

Fool your friends (and yourself!) with this incredibly easy recipe that mimics the taste and texture of flaky white fish. Perfect for vegetarians and meat-eaters alike, this crispy tofu dish is ready in under 20 minutes! The crunchy polenta coating and savory herbs create an irresistible flavor that pairs perfectly with tartar sauce. Even dedicated fish-lovers will be impressed!

Vorbereitung 10 Min.

Kochzeit 20 Min.

Kalorien 289.9 kcal

Eiweiß 32g

Bewertung Sei der Erste

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Zutaten für Tofu Fish Or Not Fish

Firm Tofu
Egg Substitute
1 tablespoon soy sauce
Wheat Germ
1/2 cup polenta
1 tablespoon finely chopped nori
1 teaspoon paprika
Dried Herbs
Lemon pepper to taste
Frying Oil

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Zubereitung von Tofu Fish Or Not Fish

Cut the block of extra-firm tofu into 1-inch thick slices.
Wrap the tofu slices in thick paper towels and press firmly to remove excess moisture. Let sit for 10 minutes.
In a small bowl, whisk together 2 tablespoons of egg replacer (Bob's Red Mill or similar) and 1 tablespoon of soy sauce.
In a shallow dish, combine 1/2 cup wheat germ/flax meal blend (or 1/4 cup each), 1/2 cup polenta, 1 tablespoon finely chopped nori, 1 teaspoon paprika, and 1 teaspoon dried herbs (Italian blend recommended).
Heat 2 tablespoons of vegetable oil in a large nonstick frypan over medium-high heat.
Dip each tofu slice into the egg replacer mixture, ensuring it's fully coated, then dredge both sides in the polenta mixture, pressing gently to adhere.
Carefully place the coated tofu slices in the hot frypan and cook for 3-4 minutes per side, or until golden brown and crispy.
Remove the tofu from the pan and place on a plate lined with paper towels to drain excess oil.
Sprinkle with lemon pepper to taste and serve immediately with tartar sauce.

Nutrition Information (Approximate per serving)

Sodium

21 g

Sugar

Fat

16g

Carbs

Recipe Categories (Choose a category and find related recipes!)

Starters Appetizers & Snacks Main Courses Lunch Main Dish / Dinner Sweets & Sides Vegetarian Proteins Tofu & Tempeh Recipes American Healthy Vegetarian Summer Recipes 30 Minutes Or Less

Recipe Tags (Choose a tag and find related recipes!)

30 Minutes Or Less Time To Make Course Main Ingredient Preparation Main Dish Beans Easy Beginner Cook Vegetarian Stove Top Dietary Inexpensive Soy Tofu Free Of Something Equipment 3 Steps Or Less

Häufig gestellte Fragen

Wie lange dauert die Zubereitung von Tofu Fish Or Not Fish?

Tofu Fish Or Not Fish dauert insgesamt etwa 30 Minuten – ungefähr 10 Minuten Vorbereitung und 20 Minuten Kochzeit.

Wie viele Kalorien hat Tofu Fish Or Not Fish?

Tofu Fish Or Not Fish hat etwa 289.9 Kalorien pro Portion, mit ungefähr 32 g Eiweiß, 4 g Kohlenhydraten und 32 g Fett.

Welche Zutaten brauche ich für Tofu Fish Or Not Fish?

Die wichtigsten Zutaten für Tofu Fish Or Not Fish sind Firm Tofu, Egg Substitute, Soy Sauce, Wheat Germ, Polenta, Nori. Die vollständige Liste mit Mengenangaben findest du oben.