Fillet O Tofu

Crispy, golden, and packed with savory flavor, the Fillet O Tofu is a plant-based delight that’s perfect as a main dish or sandwich star. This recipe transforms extra-firm tofu into tender, meaty cutlets by marinating it in a zesty blend of soy sauce, lemon juice, garlic powder, and paprika. Coated in a crunchy panko breadcrumb crust, each fillet is pan-fried to perfection, achieving a satisfying texture that’s both light and indulgent. With just 20 minutes of prep time, this vegan recipe is quick, easy, and sure to impress. Whether served alongside your favorite sides or tucked into a sandwich or wrap, this protein-packed dish is a true crowd-pleaser. Perfect for tofu lovers and skeptics alike, the Fillet O Tofu is your new go-to for meatless comfort food.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 block (about 14 oz) extra-firm tofu
• 2 tablespoons soy sauce
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 cup all-purpose flour
• 0.75 cup plant-based milk
• 1 tablespoon cornstarch
• 1 cup panko breadcrumbs
• 0.25 cup neutral oil (e.g., vegetable or canola oil)
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Drain and press the tofu: Remove the tofu from its package and drain any excess water. Wrap it in a clean kitchen towel or paper towels, place a heavy object (like a skillet) on top, and let it press for 15 minutes to remove as much moisture as possible.

Step 2

Slice the tofu: Once pressed, cut the tofu block horizontally into 4 equal fillets. Each slice should resemble a thin cutlet.

Step 3

Marinate the tofu: In a shallow dish, whisk together the soy sauce, lemon juice, garlic powder, and paprika. Place the tofu fillets in the marinade, ensuring they’re well-coated. Let them marinate for at least 10 minutes, flipping them halfway through.

Step 4

Prepare the dredging stations: Set up three shallow bowls. In the first bowl, place the all-purpose flour. In the second bowl, whisk together the plant-based milk and cornstarch until smooth. In the third bowl, mix the panko breadcrumbs, salt, and black pepper.

Step 5

Coat the tofu fillets: Take each tofu slice out of the marinade. First, dredge it in the flour, shaking off any excess. Next, dip it into the milk-cornstarch mixture, ensuring it’s fully coated. Finally, press it into the panko breadcrumbs, making sure the fillets are evenly coated in a crispy layer.

Step 6

Heat the oil: Add the neutral oil to a non-stick skillet over medium heat. Allow the oil to heat until it shimmers (about 350°F if using a thermometer).

Step 7

Fry the tofu fillets: Gently place the tofu fillets into the hot oil, being careful not to overcrowd the pan. Fry each side for about 3-4 minutes, or until golden brown and crispy. Transfer the cooked fillets to a plate lined with paper towels to drain any excess oil.

Step 8

Serve: Serve the Fillet O Tofu immediately as a main dish with your favorite sides, or use it as a protein-packed filling in sandwiches or wraps. Enjoy!

Nutrition Facts

Serving size	870.6 grams (870.6g)

Amount per serving	% Daily Value*
Calories	1806

Total Fat 96.30g	123%
Saturated Fat 9.30g	47%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2850mg	124%
Total Carbohydrate 161.50g	59%
Dietary Fiber 15.90g	57%
Total Sugars 7.10g
Protein 86.10g	172%

Vitamin D 75IU	375%
Calcium 3109mg	239%
Iron 20mg	111%
Potassium 1316mg	28%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.7%

Protein: 18.5%

Carbs: 34.8%