Tofu "Fish" Sticks

Name: Tofu "Fish" Sticks
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: Asian, Japanese
Ingredients: 1 15 oz. package of extra firm tofu, pressed and cut into sticks (optional: freeze overnight and defrost for a more meat-like texture); 1/4 c. cornstarch; 1 tsp. garlic powder; 1 tsp. of seafood seasoning mix; 1/2 tsp. salt; 1/2 tsp. pepper; 2 tbsp. fresh or dried, chopped dill; 1/2 lemon

5 steps

Prep:5minCook:10min

Updated at: Thu, 17 Aug 2023 08:46:23 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories183.9 kcal (9%)

Total Fat7.4 g (11%)

Carbs14.4 g (6%)

Sugars0.7 g (1%)

Protein14.6 g (29%)

Sodium821.9 mg (41%)

Fiber2.3 g (8%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

1 x 15 ozextra firm tofu

pressed and cut into sticks, optional: freeze overnight and defrost for a more meat-like texture

¼ ccornstarch

1 tspgarlic powder

1 tspseafood seasoning mix

½ tspsalt

½ tsppepper

2 Tbspfresh dill

or dried, chopped

0.5lemon

Instructions

Step 1

1. In a large bowl, mix together the cornstarch, garlic powder, seafood seasoning, salt & pepper and dill (save a bit to sprinkle on once fried)

Step 2

2. Toss the tofu in the cornstarch mixture until each piece is coated. If the tofu wasn't frozen and thawed, it may be too fragile to toss in a bowl. Instead, put mixture on plate and coat each “stick” individually by flipping it until it is covered

Step 3

3. In a large skillet, heat your preferred oil over medium heat (use enough to coat the bottom of the pan entirely)

Step 4

4. Once oil is hot, place each piece of tofu in the pan and cook (about 3 minutes on each side)

Step 5

5. Transfer to a plate covered with a paper towel to soak up the excess oil