Tofu Fish Steaks With Broccoli
Ingredients
Metric
200 g firm tofu
250 g frozen broccoli
30 g ~ ¼ cup breadcrumbs
½ tbsp olive oil for frying
Sauce:
200 g firm tofu
120 ml milk | soy, oat or cashew
2 g ~ 1 nori sheet
20 g ~ 1 tbsp capers
20 g ~ 1 tbsp capers’ water
½ tsp garlic powder
½ tsp salt
US
7 oz firm tofu
8 oz frozen broccoli
¼ cup breadcrumbs
½ tbsp olive oil for frying
Sauce:
7 oz firm tofu
½ cup milk | soy, oat or cashew
1 nori sheet
1 tbsp capers
1 tbsp capers’ water
½ tsp garlic powder
½ tsp salt
MAKES2 portions
PREP TIME10 minutes
COOKING TIME15 minutes
TOTAL TIME25 minutes
Steps
1Preheat the oven to 200°C (400°F) Fan. Cut tofu into 4 pieces. Optional: Add tofu steaks to an oiled frying pan, preferably cast iron. Fry for 2 minutes on each side over medium heat.
2Use the same frying pan - if it’s oven safe, or use an oiled casserole dish, preferably cast iron. Arrange tofu steaks and frozen broccoli in a single layer.
3Roast in the oven for 10 minutes. Cut broccoli florets into smaller pieces if they are very large.
4In the meantime, make the sauce. Add tofu, milk, nori sheet, capers, capers' water, garlic powder and salt to a blender (small cup).
5Blend until smooth ~ 2 minutes.
6Pour the sauce over the tofu and the broccoli.
7Spread the sauce with a spoon or a spatula. Top with breadcrumbs. Roast in the oven for another 5 minutes.
8Add to plates.
Nutritional Info
Makes 2 portions
350 Calories per portion
34g protein
21g carbohydrates
5g fiber
14g fat
350 Calories per portion
34g protein
21g carbohydrates
5g fiber
14g fat
High in Vitamins B1, B2, B6, Folate, C, E, K
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
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