Panko-Crusted Tofu Recipe

Looking for an easy Panko-Crusted Tofu recipe? Learn how to make Panko-Crusted Tofu using healthy ingredients.


Submitted by hopperlady27

Makes 4 servings



Variation on Barefoot Contessa recipe with salmon: http://www.foodnetwork.com/recipes/ina-garten/panko-crusted-salmon-recipe/index.html

Recipe Ingredients for Panko-Crusted Tofu

1 cup panko
2 tablespoons minced parsley
1 teaspoon lemon zest
2 tablespoons olive oil
1 pound extra-firm tofu, drained
2 tablespoons Dijon mustard
2 tablespoons canola oil

Recipe Directions for Panko-Crusted Tofu

  1. Preheat the oven to 425 degrees.

  2. In a small bowl, mix together the panko, parsley, lemon zest, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Drizzle with the olive oil and stir until the crumbs are evenly coated. Set aside.

  3. Slice the tofu into 1/2-inch slabs. Generously brush each slab with mustard and then sprinkle generously with salt and pepper. Press the panko mixture thickly on top of the mustard. The mustard will help the panko adhere.

  4. Heat the vegetable oil over medium-high heat in a 12-inch cast-iron skillet or large heavy, ovenproof pan. When the oil is very hot, add the tofu and sear for 3 to 4 minutes, without turning, to brown.

  5. Transfer the pan to the hot oven for 5 to 7 minutes until the tofu is almost cooked and the panko is browned. Remove from the oven, cover with aluminum foil, and allow to rest for 5 to 10 minutes. Serve the tofu hot or at room temperature with lemon wedges.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 165.0g
Amount Per Serving
Calories
338
Calories from Fat
199
% Daily Value*
Total Fat
22.1g
34%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
297mg
12%
Potassium
226mg
6%
Total Carbohydrates
22.3g
7%
Dietary Fiber
2.0g
8%
Sugars
2.4g
Protein
15.2g
Vitamin A 3% Vitamin C 6%
Calcium 26% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • No cholesterol
  • Low in sugar
  • High in manganese
  • High in selenium
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