Crispy Fish and Rice Bowl with Tofu

This Crispy Fish and Rice Bowl with Tofu is a delightful blend of flavors, featuring crunchy fish fillets, tender tofu, and aromatic rice, all tossed in a savory gluten-free sauce. Perfect for a satisfying and nutritious supper, this dish brings a taste of Chinese cuisine right to your home.

Ingredients

• White rice - 150 grams
• Fresh fish fillets (e.g., cod or tilapia) - 200 grams
• Firm tofu - 150 grams
• Cornstarch - 50 grams
• Egg - 1 large
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Garlic powder - 1/2 teaspoon
• Ginger (fresh, grated) - 1 teaspoon
• Spring onions - 2 stalks
• Soy sauce (gluten-free) - 2 tablespoons
• Sesame oil - 1 tablespoon
• Vegetable oil (for frying) - 100 ml
• Mixed vegetables (carrots, peas, bell peppers) - 150 grams

Steps

1. Rinse the white rice under cold water until the water runs clear, then cook it according to package instructions, typically boiling it in a pot with 300 ml of water for about 15 minutes.
2. While the rice is cooking, press the firm tofu to remove excess moisture, then cut it into cubes and season with salt and pepper.
3. In a bowl, beat the egg and add the cornstarch, mixing until combined. Dip the tofu cubes in the egg mixture, then coat them in additional cornstarch.
4. Heat 50 ml of vegetable oil in a frying pan over medium heat. Fry the coated tofu cubes until golden and crispy, approximately 3-4 minutes on each side. Remove and drain on paper towels.
5. In the same pan, add another 50 ml of vegetable oil and heat. Season the fish fillets with salt, black pepper, garlic powder, and ginger. Fry the fish for about 3-4 minutes on each side until crispy and cooked through.
6. While the fish is cooking, chop the spring onions and prepare your mixed vegetables.
7. Once the fish is done, remove it from the pan and keep warm. Sauté the mixed vegetables in the same pan for about 3-5 minutes until tender.
8. To assemble the bowls, place a serving of cooked rice at the bottom, top with sautéed vegetables, crispy tofu, and crispy fish. Drizzle with gluten-free soy sauce and sesame oil, then garnish with chopped spring onions.

Nutrition

• Calories: 600
• Protein: 30 g
• Carbs: 70 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 120 mg
• Total Fat: 25 g
• Saturated Fat: 4 g
• Unsaturated Fat: 18 g
• Water: 0.6 L

Health Benefits

• Rich in protein from fish and tofu, supporting muscle health.
• Includes a variety of vegetables, providing essential vitamins and minerals.

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