Pan Fried Tofu "Salmon"
This vegan Pan Fried Tofu "Salmon" brings back lots of memories. Topped with a caper & parsley salsa verde it is the way to impress!
Servings: 3 people
Calories: 240kcal
Ingredients
- 250-300 g Vacuum Sealed Tofu I use Tofoo
- 20 g Vegan Butter
- 1.5 tablespoon Extra Virgin Olive Oil
- 1 Lemon Juice
- All Purpose Flour use GF alternative for a gluten free version
...for the marinade...
- 200 g Water
- 25 g Beetroot steamed
- 25 g White Wine Chardonnay
- ½ teaspoon Sea Salt
- ¼ teaspoon Garlic Powder
...for the salsa verde...
- 40 g Extra Virgin Olive Oil
- 30 g Fresh Parsley
- 20 g Capers
- ½ tablespoon Nori Flakes ground nori seaweed
Instructions
- Prepare the marinade by adding all the ingredients to a blender, and process until smooth.
- Cut 1 cm thick slices out of the tofu block and score the top with parallel cuts down to ⅔ of the pulp (tip: placing a pair of chopsticks to the sides of the tofu "steak" will help not getting through to the bottom).
- Place the tofu into a deep plate, making sure the slices don't overlap, and cover with the marinade.
- Allow to marinate preferably overnight. If you have time, a 24-48 hours marinate would be even better.
- Prepare the salsa verde by simply adding all the ingredients listed in a blender glass and pulse it until you are happy with the consistency. I like to leave this salsa verde quite coarse, but you can blend it to a pesto if you prefer: that's totally up to you.
- Carefully drain the tofu, pat dry and coat each slice with flour.
- In a pan, heat up the vegan butter and the extra virgin olive oil. Add the tofu slices (uncut side down), season with salt and pepper, and pan fry for 3 to 4 minutes on medium heat, until the flour layer goes crispy.
- Flip the tofu slices, season again with more salt and pepper and squeeze the juice of the lemon over it.
- Cook out the tofu for another 3-4 minutes.
- Serve straight away drizzled with some of the cooking sauce and the salsa verde on the side.
Nutrition
Calories: 240kcal | Carbohydrates: 8g | Protein: 10g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Potassium: 148mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1033IU | Vitamin C: 33mg | Calcium: 156mg | Iron: 2mg