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* Exported from MasterCook *
Tofu "Fish" Sticks
Recipe By :Vicki Rae Chelf
Serving Size : 2 Preparation Time
15
Categories : Main Dishes Tofu
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 piece kombu, 6 inches long
1/2 cup water
2 Tablespoons lemon juice
2 Tablespoons lime juice
2 Tablespoons tamari soy sauce
1 teaspoon tarragon
2 Tablespoons onion -- grated
10 ounces firm tofu
2 cloves garlic
4 sprigs parsley
2 eggs -- beaten
3 slices whole grain bread
Wash the kombu and place it in a small saucepan with water. Bring to a boil. Cover, reduce heat, and simmer about 10 minutes.
Remove kombu from broth and add lemon juice, lime juice, tamari, tarragon and onion.
Slice tofu into 6 slabs about 1/4 to 1/2 inch thick, and about the size of fish sticks
Place tofu in shallow dish. Pour the broth over the tofu, trying to distribute the onions evenly. Let this marinate for at least 30 minutes. If desired, you may let tofu marinate for several hours in the refrigerator.
Tear slices of bread into pieces and place in blender or food processor. Grind into fine crumbs. If you are using a food processor, you may grind the garlic and parsley along with the bread. If using a blender, you may find it necessary to press the garlic and mince the parsley; then add to the crumbs and mix well.
Place the seasoned bread crumbs in a plate or shallow bowl. Remove tofu from marinade. The liquid may be reserved to add to soups, sauces or to marinate more tofu. Dip the tofu first into the beaten egg, and then into the bread crumbs.
Place the breaded tofu on a well-oiled cookie sheet. Bake at 350F for 30 minutes, or until it is brown and crispy.
Description:
"These probably do not really taste like fish, but they look like fish sticks and are crisp and tasty."
Source:
"Cooking with the Right Side of the Brain"
Copyright:
"1991 Avery Publishing Group"
Start to Finish Time:
"1:15"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 404 Calories; 14g Fat (29.7% calories from fat); 29g Protein; 48g Carbohydrate; 9g Dietary Fiber; 187mg Cholesterol; 1487mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat.
The nutritional information is likely somewhat "off" due to the fact that you are not consuming the marinade along with the breaded tofu.
Serving Ideas : Serve with a salad and steamed vegetable.
They are also good in sandwiches with horseradish, lettuce, a slice of tomato or "imitation" ketchup.
NOTES : For a simpler variation, do not marinate the tofu; just brush generously with tamari. Then bread and bake it as indicated above.
This is OWL Rung 9, as written. For a lower carb version, choose a breading like ground pork rinds, ground almonds or sesame seeds (OWL Rung 3), or your own combination, or any of the flax bread (Induction friendly) recipes on the website.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
Tofu "Fish" Sticks
Recipe By :Vicki Rae Chelf
Serving Size : 2 Preparation Time
15Categories : Main Dishes Tofu
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 piece kombu, 6 inches long
1/2 cup water
2 Tablespoons lemon juice
2 Tablespoons lime juice
2 Tablespoons tamari soy sauce
1 teaspoon tarragon
2 Tablespoons onion -- grated
10 ounces firm tofu
2 cloves garlic
4 sprigs parsley
2 eggs -- beaten
3 slices whole grain bread
Wash the kombu and place it in a small saucepan with water. Bring to a boil. Cover, reduce heat, and simmer about 10 minutes.
Remove kombu from broth and add lemon juice, lime juice, tamari, tarragon and onion.
Slice tofu into 6 slabs about 1/4 to 1/2 inch thick, and about the size of fish sticks
Place tofu in shallow dish. Pour the broth over the tofu, trying to distribute the onions evenly. Let this marinate for at least 30 minutes. If desired, you may let tofu marinate for several hours in the refrigerator.
Tear slices of bread into pieces and place in blender or food processor. Grind into fine crumbs. If you are using a food processor, you may grind the garlic and parsley along with the bread. If using a blender, you may find it necessary to press the garlic and mince the parsley; then add to the crumbs and mix well.
Place the seasoned bread crumbs in a plate or shallow bowl. Remove tofu from marinade. The liquid may be reserved to add to soups, sauces or to marinate more tofu. Dip the tofu first into the beaten egg, and then into the bread crumbs.
Place the breaded tofu on a well-oiled cookie sheet. Bake at 350F for 30 minutes, or until it is brown and crispy.
Description:
"These probably do not really taste like fish, but they look like fish sticks and are crisp and tasty."
Source:
"Cooking with the Right Side of the Brain"
Copyright:
"1991 Avery Publishing Group"
Start to Finish Time:
"1:15"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 404 Calories; 14g Fat (29.7% calories from fat); 29g Protein; 48g Carbohydrate; 9g Dietary Fiber; 187mg Cholesterol; 1487mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat.
The nutritional information is likely somewhat "off" due to the fact that you are not consuming the marinade along with the breaded tofu.
Serving Ideas : Serve with a salad and steamed vegetable.
They are also good in sandwiches with horseradish, lettuce, a slice of tomato or "imitation" ketchup.
NOTES : For a simpler variation, do not marinate the tofu; just brush generously with tamari. Then bread and bake it as indicated above.
This is OWL Rung 9, as written. For a lower carb version, choose a breading like ground pork rinds, ground almonds or sesame seeds (OWL Rung 3), or your own combination, or any of the flax bread (Induction friendly) recipes on the website.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0