Tofu Salmon
- Prep Time: ~20 min
- Cook Time: ~12 min
- Servings: ~4
- Cost per Serving: ~$1.50
- Total Cost: ~$5.50
Ingredients
Tofu
- 1 block extra-firm tofu (pressed, sliced; see notes)
Marinade
- 1 cup vegetable broth
- 1 sheet nori (torn)
- 3 tbsp apple cider vinegar
- 1 small raw beet (peeled, chunked)
- 2 tbsp white miso paste
- 1 tsp garlic powder
- 1 tsp salt
- 1/2 tsp turmeric
To Cook
- 1 sheet nori (as skin; optional, cut to fit)
- 1/2 cup cornstarch
- 2 tbsp light oil (for frying)
- Lemon wedges (to serve)
Method
Marinate
- Blend broth, nori, vinegar, beet, miso, garlic powder, salt, and turmeric until smooth.
- Submerge prepped tofu in marinade 30 minutes or overnight.
Fry
- Press a nori strip onto the back of each tofu piece (optional).
- Dredge tofu in cornstarch. Pan-fry in hot oil 2–4 minutes per side until golden.
- Serve hot with lemon wedges.
Notes
- Slice tofu with shallow crosswise cuts to create a flaky texture before marinating.
- Air fry at 400°F (200°C) 12–15 minutes for a lighter option.
Nutrition
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | ~280 | 14% |
| Protein | ~15 g | 30% |
| Carbohydrates | ~22 g | 7% |
| Fat | ~16 g | 21% |
| Fiber | ~2 g | 7% |
| Sugars | ~2 g | 4% |
| Sodium | ~900 mg | 39% |
| Calcium | ~150 mg | 12% |
| Iron | ~3 mg | 17% |
| Vitamin C | ~2 mg | 2% |