Pistachio-coated Fried Tofu
with mandarin-Dip
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
653
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 653 cal. | (31 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 21.8 mg | (182 %) | ||
| Vitamin K | 57.8 μg | (96 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 539 mg | (13 %) | ||
| Calcium | 330 mg | (33 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 109 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Tofu
- 6 Tbsps soy sauce
- 2 eggs (medium-sized)
- salt
- peppers
- 50 grams Pistachio
- 100 grams breadcrumbs
- 4 Tbsps Pastry flour
- 4 Tbsps vegetable oil
- 2 Tbsps Sesame paste
- 4 Tbsps olive oil
- 4 Tbsps Mandarin orange
- as desired Arugula (or herbs, for garnish)
Preparation steps
1.
Cut tofu into 1 cm thick (approximately 1/2-inch thick) slices. Drizzle with soy sauce and marinate at least 1 hour.
2.
Whisk eggs and season with salt and pepper. Coarsely chop pistachios and mix with breadcrumbs.
3.
Remove tofu from marinade and let drain (reserve soy sauce for dipping). Dredge tofu slices in flour. Dip slices in eggs and finally coat with pistachio-breadcrumbs.
4.
Heat oil over medium heat. Fy tofu slices until golden-brown on both sides, 10-12 minutes.
5.
For the dip, mix sesame paste with soy sauce, olive oil and mandarins (setting a few aside for garnish). Puree. Season dip with salt and pepper.
6.
Serve tofu with arugula or herbs as desired and garnish with reserved mandarins. Serve dip on the side.
