Tof-Ish – Fu-Llet – Fillet ‘o Fu

May 11, 2023May 11, 20230 2
Tof-Ish - Fu-Llet - Fillet 'o Fu Recipe for Meatless Eaters
in Vegetarian

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

14 ounces light firm tofu , pressed
3 tablespoons Worcestershire sauce
2 tablespoons sherry wine
1 tablespoon malt vinegar
1/2 - 1 teaspoon soy sauce ( optional )
1 dash pepper
1 dash thyme , and other spices to taste ( optional )
1/4 cup whole wheat flour or 1/4 cup cornmeal
1/8 1/8 teaspoon onions ( optional ) or 1/8 teaspoon spices , according to cuisine ( optional )
2 egg whites

Nutrision Information

Servings Per Recipe
3
Calories
224
Sugar
2g
Fat
9g
Tof- Ish - Fu-Llet - Fillet 'o Fu is a creative plant-based twist on the classic fast food item. This recipe uses light firm tofu to mimic the texture of fish fillets paired with a tangy marinade and crispy coating. Switching to tofu can cut down on calories, saturated fat and could even be more environmentally friendly. It can be served in whole wheat buns for a wholesome lunch or dinner. This recipe is perfect for vegetarians, meatless eaters, or anyone trying to reduce their intake of fish and meat.

Instructions

1.Preheat the oven to 425°F.
2.Cut tofu into fillets, squares or strips and set aside.
3.Mix Worcestershire sauce, sherry wine, and malt vinegar in a bowl or dish.
4.Add soy sauce, pepper, thyme, onions, and other spices to the mixture.
5.Use a fork to whisk egg whites in another shallow bowl and set aside.
6.Spread flour or cornmeal on a plate and season it.
7.Dip each piece of tofu into the mixture, coating it well.
8.Roll in flour or cornmeal until evenly coated.
9.Dip it in the beaten egg whites and coat again in flour or cornmeal mixture.
10.Place coated tofu on a greased baking sheet and bake for 20-25 minutes until golden brown.
11.Serve hot with ketchup or tartar sauce.

PROS

This vegetarian version of the classic fish fillet sandwich is packed with protein, low in calories and saturated fat.
It may also help lower blood pressure and improve heart health.

CONS

Tofu may not be an ideal alternative for people looking for a convincing replacement for fish due to its texture and taste.
It may also contain high levels of oxalates, which interfere with calcium absorption.

HEALTH & BENEFITS

Protein rich tofu in this recipe can help promote muscle growth, reduce inflammation, and prevent age-related muscle loss. Additionally, ingredients like Worcestershire sauce and malt vinegar can help improve digestion and add subtle flavors to the dish.

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