Tofu Fish Fry

Tofu Fish Fry is a delightful vegetarian twist on a classic seafood dish, featuring crispy, golden-fried tofu marinated in seaweed and spices for an umami-rich flavor. Paired with a zesty tartar sauce, this dish brings the ocean's essence to your plate without any fish.

Ingredients

• Firm tofu - 300 grams
• Nori seaweed - 1 sheet, crushed
• Soy sauce - 2 tablespoons
• Lemon juice - 1 tablespoon
• Garlic powder - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cornstarch - 1/2 cup
• Vegetable oil - for frying
• Breadcrumbs - 1 cup
• Fresh parsley - 2 tablespoons, chopped (for garnish)
• Tartar sauce - for serving

Steps

1. Press the tofu to remove excess moisture for about 15 minutes, then cut it into fish-like fillets.
2. In a bowl, mix crushed nori, soy sauce, lemon juice, garlic powder, and black pepper to create a marinade.
3. Marinate the tofu fillets in the mixture for at least 10 minutes to absorb the flavors.
4. Set up a breading station: place cornstarch in one bowl, beaten egg (or a vegan substitute) in another, and breadcrumbs in a third bowl.
5. Coat each marinated tofu fillet in cornstarch, dip it in the egg, and then cover it with breadcrumbs, pressing gently to adhere.
6. Heat vegetable oil in a frying pan over medium heat until shimmering.
7. Fry the breaded tofu fillets for about 3-4 minutes on each side until golden brown and crispy.
8. Remove the fillets from the pan and drain on paper towels.
9. Serve hot, garnished with fresh parsley and alongside tartar sauce.

Nutrition

• Calories: 350
• Protein: 21 g
• Carbs: 35 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 2 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein, supporting muscle health.
• Contains healthy fats from vegetable oil, promoting heart health.

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