Katsu Rice with Tofu and Salmon

Katsu Rice with Tofu and Salmon is a delightful low-carb Japanese dish that combines crispy, breaded tofu and tender salmon on a bed of cauliflower rice, offering a satisfying and healthy lunch option. This dish is not only flavorful but also packed with nutrients, making it a perfect choice for a light yet filling meal.

Katsu Rice with Tofu and Salmon
30 minutes
Difficulty: Medium
Japanese
450 kcal

Ingredients

  • Tofu - 300 grams, firm
  • Salmon fillet - 200 grams
  • Cauliflower - 300 grams, riced
  • Egg - 1 large
  • Almond flour - 50 grams
  • Panko breadcrumbs - 50 grams
  • Soy sauce - 30 ml
  • Mirin - 15 ml
  • Sesame oil - 10 ml
  • Green onions - 2 stalks, chopped
  • Salt - to taste
  • Black pepper - to taste
  • Coconut oil - 20 ml, for frying

Steps

  1. Press the tofu for 15 minutes to remove excess moisture, then cut into 1 cm thick slices.
  2. In a bowl, whisk the egg and season with salt and pepper. In another bowl, combine almond flour and panko breadcrumbs.
  3. Dip each tofu slice into the egg mixture, then coat with the almond flour and panko mixture to create a crust.
  4. Heat coconut oil in a non-stick skillet over medium heat. Fry the breaded tofu slices for about 3-4 minutes on each side, or until golden brown. Remove and set aside.
  5. In the same skillet, add the salmon fillet, season with salt and pepper, and cook for about 4-5 minutes on each side, until cooked through. Add soy sauce and mirin in the last minute of cooking to glaze the salmon.
  6. In a separate pot, steam the riced cauliflower for about 5-7 minutes until tender. Season with sesame oil, salt, and pepper, then fluff with a fork.
  7. To serve, place a portion of riced cauliflower on each plate, top with the crispy tofu and salmon, and garnish with chopped green onions.

Nutrition

  • Calories: 450
  • Protein: 38 g
  • Carbs: 18 g
  • Fiber: 5 g
  • Sugar: 3 g
  • Sodium: 600 mg
  • Cholesterol: 60 mg
  • Total Fat: 24 g
  • Saturated Fat: 4 g
  • Unsaturated Fat: 18 g
  • Water: 0.5 L

Health Benefits

  • High in protein from salmon and tofu, supporting muscle health.
  • Low in carbohydrates, making it suitable for low-carb diets.

Tags

JapaneseLow CarbLunch