Pistachio-coated Fried Tofu

with mandarin-Dip
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Pistachio-coated Fried Tofu
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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)
Calorie653 cal.(31 %)
Protein32 g(33 %)
Fat41 g(35 %)
Carbohydrates39 g(26 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.8 μg(4 %)
Vitamin E21.8 mg(182 %)
Vitamin K57.8 μg(96 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.3 mg(69 %)
Vitamin B₆0.2 mg(14 %)
Folate84 μg(28 %)
Pantothenic acid0.9 mg(15 %)
Biotin17 μg(38 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C9 mg(9 %)
Potassium539 mg(13 %)
Calcium330 mg(33 %)
Magnesium149 mg(50 %)
Iron6.2 mg(41 %)
Iodine13 μg(7 %)
Zinc3.5 mg(44 %)
Saturated fatty acids6 g
Uric acid47 mg
Cholesterol109 mg
Complete sugar4 g

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)
How healthy are the main ingredients?
Tofusoy saucePistachioolive oileggsalt

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.