Tofu is a great substitute for meat, especially for those of us who are looking to move away from animal products. Tofu has a neutral flavour, so it can be easily flavoured with a variety of different ingredients. But one of the tastiest ways to enjoy tofu is to combine it with fish! This fish tofu recipe is easy to make, and it’s a great way to get your protein for the day! Fish tofu is a great dish for a variety of diets, including pescatarian, vegetarian, and vegan. Not only is it tasty, but it’s also high in protein and a good source of some essential nutrients. And, since it doesn’t contain animal products, it’s a great dish to make if you’re looking to reduce your environmental footprint.
What You’ll Need
The great thing about this dish is that it requires very few ingredients. Here’s what you’ll need: 2 blocks of firm tofu, 2 cloves of garlic, 2 tablespoons of fresh ginger, 2 tablespoons of sesame oil, 1/2 cup of low-sodium soy sauce, 1/2 cup of vegetable broth, 2 fillets of white-fleshed fish (such as tilapia or cod), 2 tablespoons of cornstarch, 2 tablespoons of olive oil, 1/4 cup of green onions, Salt and pepper to taste.
Preparing the Ingredients
Before you start cooking, it’s important to prepare all of your ingredients. Start by draining the tofu and patting it dry with a paper towel. Cut it into small cubes and set them aside. Mince the garlic and grate the ginger, then set both aside. In a medium bowl, whisk together the soy sauce, sesame oil, and vegetable broth. In a separate bowl, mix together the cornstarch with 1/4 cup of water. For the fish, make sure that you have removed any bones or skin. Cut the fish into 2-inch cubes and pat them dry with a paper towel.
Cooking the Fish
Now it’s time to start cooking. Heat the olive oil in a large skillet over medium-high heat. Once the oil is hot, add the fish cubes and cook for 3-4 minutes, until they are lightly browned. Remove the fish from the pan and set aside. In the same skillet, add the garlic and ginger and cook for 30-60 seconds, until they become fragrant. Then add the prepared sauce and bring to a boil. Once the sauce is boiling, reduce the heat to medium-low and add the fish back to the pan. Simmer the fish for 10 minutes, or until it is cooked through. Add the cubed tofu and cook for an additional 5 minutes, stirring occasionally. Stir in the cornstarch mixture and cook for a few minutes until the sauce thickens. Finally, stir in the green onions and season with salt and pepper to taste.
Serving Your Fish Tofu
Once the fish tofu is cooked, it’s ready to be served! Serve it over a bed of steamed white or brown rice. You could also serve it with steamed vegetables for a complete meal. Enjoy!
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Fish Tofu Recipe
This flavorful and delicious recipe is full of delicious vegetables and proteins and is made with a tasty Asian sauce. It’s incredibly easy to make and perfect for a weeknight dinner.
- Total Time: 40 minutes
- Yield: 4 servings 1x
Ingredients
1 tablespoon sesame oil
1 pound firm tofu, diced into cubes
2 cloves garlic, minced
1 inch piece of ginger, grated
1/2 head broccoli, florets separated
1 red bell pepper, chopped
1 cup snow peas, chopped
1/2 cup bamboo shoots, chopped
1 cup water chestnuts, sliced
1/4 cup soy sauce
1 tablespoon honey
1 teaspoon sesame seeds
8 ounces salmon, cubed
Instructions
In a large skillet, heat the sesame oil over medium heat. Add the tofu and cook until lightly browned, about 5 minutes.
Add the garlic and ginger to the pan and cook for an additional 3 minutes.
Add the broccoli, bell pepper, snow peas, bamboo shoots, and water chestnuts to the skillet and cook for 5 minutes, stirring occasionally.
Add the soy sauce, honey, and sesame seeds to the skillet and mix to combine.
Add the salmon to the skillet and cook until the salmon is cooked through, about 5 minutes.
Serve over white rice or noodles.
Notes
Feel free to substitute other vegetables of your choice, such as mushrooms or asparagus.
Served with a side of steamed rice or noodles, this dish makes a great weeknight dinner.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian
- Diet: Halal
Nutrition
- Serving Size: 1 serving
- Calories: 410 kcal
- Sugar: 4g
- Sodium: 1350mg
- Fat: 17g
- Saturated Fat: 3g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 35g
- Cholesterol: 50mg
Keywords: Fish Tofu Recipe, Asian Cuisine, Vegetarian, , , ,
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